Artichokes and Their Health Benefits

Introduction:

Artichoke is a type of thistle that is cultivated for food. The edible globes produced by this spiky member of the thistle family are known for their nutritional value. It helps to maintain healthy cholesterol levels, boost the immune system, and guard against diseases.

What Is an Artichoke?

• Artichokes are pinecone-shaped vegetables, also known as globe or French artichokes. They are thistle flower buds but are classified as a vegetable.

• The artichoke bulb comprises tough, fibrous, greenish-purple outer petals shielding the edible heart and the inedible hairy choke.

• The artichoke becomes inedible as a whole when the bud opens up to become a flower.

• The best time to eat artichokes is during the spring, from March to June, and the fall, from September to October.

How Nutritional Is an Artichoke?

One serving of marinated artichoke hearts contains:

• 35 kcal.

• 1 g of carbohydrates.

• 0.5 g of fiber.

• 3 g of fat.

• 0.5 g of proteins.

• 0 g of sugar.

• 8 mg of calcium.

• 24 mg of potassium.

• 100 mg of sodium.

A whole artichoke provides more nutrients than one with just the heart, including the edible meat at the base of the petals and the center of the stem. A medium artichoke has:

• 60 kcal.

• 13 g of carbohydrates.

• 7 g of fiber.

• 0 g of fat.

• 4 g of protein.

• 1 g of sugar.

• 56 mg of calcium.

• 474 mg of potassium.

• 15 mg of vitamin C.

• 87 micrograms of folate.

• 77 mg of magnesium.

• 115 mg of phosphorus.

• 120 mg of sodium.

What Are the Health Benefits of Artichokes?

Keeps Oneself Full:

• One medium artichoke provides 7 grams of fiber, almost equal to one-third of the daily recommended fiber intake.

• In addition to boosting satiety after meals, fiber has many other health advantages, such as regulating blood sugar levels, lowering cholesterol, and reducing the risk of heart disease, stroke, and several cancers.

Strengthens the Bones:

• Each artichoke can provide one-fifth of the recommended daily intake for vitamin K. This vitamin plays an essential role in bone health, blood clotting, and wound healing.

• It also helps to maintain the strength of the bones.

Protects the Brain:

• Folate, a B vitamin linked to brain health, is also present in whole artichokes. According to research, those who consumed enough folate in their diets had a lower risk of Alzheimer's disease development.

• Folate may reduce oxidative stress and prevent the formation of plaque and tangles, which play a role in the progression of Alzheimer's disease.

• Additionally, folate maintains the health of the heart and blood vessels. During pregnancy, it is also a crucial nutrient for preventing anemia and lowering the risk of some congenital disabilities, including the spine, skull, and brain.

Excellent Source of Magnesium:

• Magnesium, a necessary nutrient for controlling blood pressure, bone development, protein synthesis, and nerve and muscle function, can be found in one medium, artichoke, which provides one-fourth of your daily needs.

Supports Healthy Blood Pressure:

• One artichoke has about the same potassium content as a medium banana, making it another excellent source of potassium. Potassium helps support healthy bones and kidneys, maintains the body's fluid balance, and is crucial for nerve and muscle function.

Phosphorus:

• Phosphorus is another essential nutrient for supporting the body's operations, including using and storing energy, building bones and teeth, and filtering waste in the kidneys. A whole artichoke provides about 9 % of the daily value of phosphorus.

Contains Helpful Antioxidants:

• Artichokes are known for their antioxidant properties. They have two one-of-a-kind antioxidants, namely cynarin and silymarin.

• An antioxidant in artichokes called cynarin may have several health benefits, including lowering cholesterol, promoting liver health, and lowering the risk of atherosclerosis and some cancers.

• Silymarin has a role in liver health.

Where to Buy Artichokes?

It can be bought at the nearest supermarket or online.

What Are the Adverse Effects of Artichokes?

In the Liver and Gallbladder:

• Artichokes are suitable for the liver, but those with liver issues must be cautious. The vegetable may sometimes affect the liver because it stimulates bile flow.

• The gallbladder may also contract as a result of artichoke leaf extract. Anyone with gallbladder disease should speak to a doctor before using it.

• Therefore, do not consume artichokes if you have gallstones or a bile duct obstruction.

Diuretic Effects:

• Some people may urinate more frequently after eating artichokes.

Allergies:

• Allergic reactions include rashes or hives, itching, and difficulty breathing or swallowing.

High FODMAP Food:

• Artichokes are considered a high-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) food, so people with irritable bowel syndrome may want to be cautious when eating them. FODMAP stands for certain sugars and fibers connected to digestive issues.

• In particular, artichokes are rich in inulin, a fiber that irritable bowel syndrome sufferers find challenging to digest in the small intestine.

• Because inulin feeds the colon's bacteria, it can cause uncomfortable symptoms like gas, bloating, cramps, diarrhea, and constipation.

How to Select and Store Artichokes?

Selection:

• When purchasing artichokes, choose those with heavy, compact, solid, and firm globes.

• The artichoke should have tightly packed large leaves.

• Pick artichokes with firm heads, as they are the best.

• The stem should be fleshy.

• Brown turgid, and not wilted, slimy, or dry brown stems are acceptable.

Storage:

• Store the artichokes in the refrigerator. This vegetable needs to be loosely wrapped in aluminum or plastic film. Fresh vegetables last up to a week, but consuming them as quickly as possible is better.

• If cooked artichokes are kept for more than a day or two, they must be completely cooled before being placed in the refrigerator.

• Artichokes should not be stored after being washed in the refrigerator because the moisture makes the vegetable rotten.

• Before placing raw or cooked artichokes in the refrigerator, ensure they are completely dry.

How to Enjoy Artichokes?

• Due to the presence of cynarin, artichokes have a firm texture and bitter flavor when consumed raw. Cooking artichokes softens their texture, fades their bitterness, and transforms them into the feel of boiled potatoes.

• Artichoke hearts can be canned, jarred, or frozen, which are easy to use in everything from dips to casseroles, pasta, and soups.

• Artichokes also pair splendidly with spinach. The vegan spinach-artichoke dip is a must-try dish.

Conclusion:

People have eaten artichokes since ancient times. Many studies have shown a connection between artichoke consumption and beneficial health effects. Supplements containing artichoke extract have concentrated doses of antioxidant compounds, such as cyanine, chlorogenic acid, luteolin, and cymaroside.