Artichoke nutritional value -
And almost all artichokes grown in the U. are grown in California, according to the California Artichoke Advisory Board. One serving of marinated artichoke hearts about 1 ounce contains:. While the heart provides some nutrition, the whole artichoke, which also includes the edible meat at the base of the petals and the center of the stem, offers more nutrients.
A medium artichoke about 5 ounces has:. Artichokes pack a lot of health perks. Here are seven benefits you can get from including this veggie in your regular meal rotation:. One medium artichoke provides about 7 grams of fiber, almost one-third of your daily recommended fiber intake.
Research shows that fiber offers many health benefits, including increasing satiety after meals, stabilizing blood glucose levels, lowering cholesterol, and decreasing the risk of heart disease, stroke, and several cancers.
For each artichoke you eat, you'll get up to one-fifth of the recommended daily intake for vitamin K. This vitamin plays an important role in bone health, blood clotting, and wound healing. To maintain strong bones as you age, don't skimp on this nutrient. Overall, women who skimp on vitamin K-containing foods in their diet have more of a risk of suffering from fractures, notes a review.
Whole artichokes also pack folate, a B vitamin that's associated with brain health. According to research published in Frontiers in Neuroscience , people who got enough folate in their diet were less likely to develop Alzheimer's disease, though there are a lot of factors at play with such a condition.
Researchers suspect that folate may quench oxidative stress and inhibit plaque and tangle formation, which is involved in the development of Alzheimer's. In addition, folate keeps the heart and blood vessels healthy. It is also a vital nutrient for preventing anemia and reducing the risk of some birth defects, such as those of the spine, skull, and brain, during pregnancy.
One medium artichoke offers one-quarter of your daily needs of magnesium, a vital nutrient for blood pressure regulation, bone development, protein synthesis, and nerve and muscle function, notes the National Institutes of Health.
Artichokes are also a good source of potassium , with one artichoke providing a similar amount of potassium to that of a medium banana. Like magnesium, potassium is essential for nerve and muscle function.
It also helps support healthy bones and kidneys and maintains the body's fluid balance. Getting adequate amounts of the mineral helps your body urinate out excess sodium, improving your ability to control your blood pressure, says the American Heart Association.
Artichokes are known for their antioxidant properties. Antioxidants are compounds found in vegetables and fruits that can fight off free radicals, molecules that could damage cells.
In addition to being an excellent source of the antioxidant vitamin C, artichokes have two one-of-a-kind antioxidants: cynarin and silymarin. Cynarin, an antioxidant unique to artichokes , may provide multiple benefits, including helping to lower cholesterol, supporting liver health, and reducing the risk of atherosclerosis and certain types of cancer.
Silymarin has been studied for its role in liver health. People with irritable bowel syndrome may want to be cautious with artichokes, as the bulb is considered a high-FODMAP food. FODMAP is an abbreviation for certain types of sugars and fibers that can cause gut issues.
Specifically, artichokes are high in inulin, a type of fiber that's not easily broken down in the small intestine in people with IBS.
Inulin becomes food for bacteria in the colon, potentially causing unpleasant symptoms such as gas, diarrhea, constipation, cramps, and bloating. Artichokes have a firm texture and bitter flavor in their natural uncooked state.
That's thanks to cynarin, the compound that contributes to artichokes' bitterness. Cooking artichokes softens their texture, transforming them to have the feel of boiled potatoes. The bitterness also fades with cooking. Though artichokes look nothing like conventional vegetables but don't let their appearance intimidate you.
Canned, jarred or frozen artichoke hearts are easy to use in everything from dips to casseroles, pasta, and soups. Cooking whole artichokes is not complicated either. Enjoy them boiled, steamed , baked, roasted, braised, grilled , stuffed, or made in a pressure cooker.
Artichokes also pair splendidly with spinach. Vegan Spinach-Artichoke Dip is a must-try, but so is our Cream of Artichoke Soup.
Our collection of easy-to-prep artichoke recipes can get your next meal ready in 20 minutes or less. Artichokes are healthy vegetables that deliver nutrients like fiber, vitamin K and magnesium, and antioxidants like cynarin and silymarin.
Artichokes are native to the Mediterranean region, an area of the world with one of the lowest rates of chronic disease and one of the highest life expectancies.
Mediterranean cuisine features artichokes, other vegetables and fruits, and little saturated fat. This type of diet combined with daily physical activity promotes lifelong health. California artichokes are a delicious fit for a healthy lifestyle.
One large artichoke contains only 25 calories, no fat, milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber. The trick is to keep dressings, sauces and dips low in fat, too. Have fun along the way to better health!
Some new exciting studies have shown that artichokes contain an unusual amount of anti-oxidants, in the form of phytonutrients and in a study done by the United States Department of Agriculture, artichokes rank as the number one vegetable in ant-oxidant count.
Among the most powerful phytonutrients are Cynarin and Silymarin, which have strong positive effects on the liver. It is interesting to note here, that over the years, artichokes have been reputed to help in the cure of liver diseases, liver cancer and to cure hangovers!
The typical American diet is notoriously lacking in fiber, due to the heavy reliance on processed foods and meat products.
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