Artichokes are native to the Mediterranean region, and their consumption has become an essential part of Mediterranean cuisine. Since ancient Greece, artichokes have been prized commodities. The Greeks domesticated globe artichokes in Sicily, and the Romans exported them all over their empire. The Greeks also exported artichokes to other parts of the world, and artichokes were eaten throughout the Middle Ages.
The nutrition content of artichoke is surprising - Photo by mana5280
What Is Artichoke?
The artichoke is a perennial plant grown for its edible flower buds. The edible base is composed of flower buds before the plant blooms. Once the flower head blooms, it changes from a delicate flower head to a coarser, more fibrous one. The plant is native to the Mediterranean region. Its flower heads are typically eaten as a hot vegetable or cold salad. It is a good vitamin C, potassium, and dietary fiber source.
The globe artichoke is commonly used for cooking, but it also makes a beautiful floral display in a garden. It has large purple flowers that are often planted in herbaceous borders. The leaves can be white, purple, or both depending on the variety. Artichokes are about 74 calories each and are a good source of folate, magnesium, and potassium.
Nutrition Facts of Artichoke
The globe artichoke, also known as the French artichoke or the green artichoke in the U.S., is one of the most popular vegetables, thanks to its high-nutrition profile. Though it grows wild in many parts of the world, it is also cultivated for food.
The nutrition content of this vegetable is surprising, with just 64 calories in one medium-sized artichoke. Three-fourths of the artichoke's calories are from carbohydrates, while the remainder is protein and fat. This vegetable is high in fiber, a nutritional component for the body. It is also packed with vitamin C, folate, and potassium, which may help lower blood pressure.
The nutrition facts of 100 grams (3.5 ounces) of fresh artichokes include:
- Calories 47
- Fat 0.2 g
- Sodium 94 mg
- Potassium 370 mg
- Carbohydrates 11 g
- Fiber 5 g
- Sugar 1 g
- Protein 3.3 g
- Vitamin C 19% of the Daily Value (DV)
- Iron 7% of the DV
- Vitamin B6 5% of the DV
- Magnesium 15% of the DV
- Calcium 4% of the DV
The nutrition facts of 100 grams (3.5 ounces) of boiled artichokes include:
- Calories 53
- Fat 0.3 g
- Sodium 60 mg
- Potassium 286 mg
- Carbohydrates 12 g
- Fiber 9 g
- Sugar 1 g
- Protein 2.9 g
- Vitamin C 12% of the DV
- Iron 3% of the DV
- Vitamin B6 5% of the DV
- Magnesium 10% of the DV
- Calcium 2% of the DV
Vitamins and Minerals
Artichokes contain many nutrients that can be beneficial to the body. They have many essential vitamins, trace minerals, and omega -3 and -6 essential fatty acids. They are also low in fat and cholesterol, with just 60 calories per serving. They are also a great source of vitamins and antioxidants, which may help to prevent some diseases.
Artichoke leaf extract contains compounds that help with digestive health and can reduce the uncomfortable feeling of fullness. These include cynarin, a natural compound that can support gut movement and bile production. These properties can help with the symptoms of irritable bowel syndrome, including flatulence, bloating, and stomach pain. Artichoke leaves are also effective anti-diarrheal medications.
Another benefit of artichokes is their fiber content. A medium-sized artichoke packs about seven grams of fiber, about one-third of your recommended daily intake. Fiber is vital for digestion and weight management and contributes to a healthy mood and immune system. The fiber content of artichokes also helps strengthen your digestive system because it feeds the good bacteria in your gut.
Health Benefits of Artichoke
Artichokes have many benefits for the human body. Their abundant antioxidants help fight free radicals. Free radicals are produced by the body's metabolic processes and pollution and are a significant cause of oxidative stress linked to chronic illnesses. Artichoke is a powerful source of antioxidants, especially quercetin.
Moreover, artichoke is high in fiber, which helps the digestive system. The fiber in this vegetable promotes friendly bacteria in the intestine, reducing the risk of diseases associated with the digestive system. Another study showed that artichoke extract improves the bacterial population in the intestines and reduces the symptoms of indigestion.
Artichoke leaf extracts also have positive effects on the human liver. In one study, artichoke extract helped patients with fatty liver disease improve their liver function. It also reduces inflammation and fat deposition in the liver. This effect could be attributed to cyanarin and silymarin, two compounds found in artichokes.
Artichokes are also helpful in lowering blood pressure. They contain high levels of potassium, which helps regulate blood pressure. Moreover, artichokes help regulate blood sugar levels, which is crucial for heart health.
In addition, artichoke tea can relieve digestive problems and improve appetite. Artichoke tea's natural antispasmodic properties can help alleviate irritable bowel syndrome symptoms. It also helps balance the flora in the intestines. Artichokes may also help lower blood sugar levels. They have been shown to inhibit the activity of an enzyme known as alpha-glucosidase, which breaks starch into glucose. Therefore, taking artichoke tea daily can help regulate blood sugar levels.
Side Effects
If you are considering taking artichoke extract, you should know that it can cause some side effects. People sensitive to Asteraceae plants may develop an allergic reaction to this vegetable. This may cause symptoms such as hives, itching, and swelling. You may also experience trouble breathing or swallowing. In severe cases, you may even experience anaphylactic shock. You may also experience gastrointestinal problems after eating artichokes.
Tips on Including Artichoke in Meal
When buying artichokes, look for plump, firm leaves and deep green color. It would be best to look for a firm, squeaky stem with no split leaves. Smaller artichokes are softer and more flavorful than larger ones. Keep your artichokes refrigerated for up to five days. Trimming the leaves before cooking them removes the woody outer layer and makes for easier cooking.
Before you begin cooking with artichokes, be sure to prep them correctly. Remove any outer leaves and scoop out the choke. Remove any prickly parts that may be stuck to the stem. Be careful not to cut yourself; remember that the heart is the best part. Artichoke hearts are edible, and you can also use these in recipes.
Preparing artichokes can be quite straightforward. You need a few standard kitchen tools, such as a sharp knife, scissors, and a spoon. A sharp knife is essential when working with artichokes, as they are too tough to cut with a dull knife.
Artichokes can be eaten raw or cooked. You can also braise them without boiling them. After preparing them, you can cover them and cook them in a slow, covered pan until the outer leaf is pulled easily without resistance.
