If you’re looking for a tasty and healthy vegetable to add to your diet, look no further than the artichoke. These pinecone-shaped vegetables are in season in the spring and fall and can be enjoyed by eating the leaves and heart. Did you know that when you eat an artichoke, you’re actually eating a flower bud that hasn’t bloomed yet?
Not only are artichokes delicious, but they also offer a range of health benefits. Packed with important nutrients, nutrition experts list the unique benefits of artichokes and why they’re such a healthy veggie. In this article, we’ll explore the many health benefits of artichokes and how you can incorporate them into your diet.
They’re Full of Fiber
Artichokes are a great source of fiber, which is essential for maintaining a healthy digestive system. A medium-sized, boiled artichoke provides nearly 30% of the recommended daily amount of fiber for healthy adult women. In addition, fiber has long-term health benefits, such as improving cholesterol levels, reducing the risk of heart disease, and lowering the risk of developing diabetes.
Artichokes are particularly high in a type of fiber called inulin, which is easily broken down and used by the good gut bacteria as a food source. This process produces beneficial byproducts like short chain fatty acids, which have been linked to reducing the risk of developing medical conditions like diabetes, heart disease, and inflammatory diseases.
Here is a table summarizing the fiber content of various artichoke preparations:
| Artichoke Preparation | Fiber Content (g) |
|---|---|
| Medium-sized, boiled artichoke | 7 |
| 1/2 cup canned artichoke hearts | 4 |
| 1/2 cup marinated artichoke hearts | 2 |
| 1/2 cup artichoke dip | 3 |
As you can see, boiled artichokes are the best source of fiber among these options. However, canned and marinated artichoke hearts can also be a good source of fiber if you are unable to find fresh artichokes or don’t have the time to prepare them.
Overall, adding artichokes to your diet can be a great way to increase your fiber intake and improve your overall health.
They’re rich in potassium.
Artichokes are a great source of potassium, with one medium boiled artichoke providing 14% of the recommended daily amount of 2600 milligrams of potassium for healthy adult women, which is 343 milligrams. Potassium is essential for maintaining healthy blood pressure levels. While most people focus on reducing sodium intake to lower blood pressure, increasing potassium intake is equally important. When potassium enters the bloodstream, it helps to clear sodium from your blood, which in turn lowers your blood pressure.
Potassium is also an electrolyte that plays a crucial role in nerve function and muscle contraction. Without adequate potassium levels, your nerves may not be able to send signals properly, and your muscles and heart may not be able to contract effectively. So, incorporating artichokes into your diet can help you maintain healthy potassium levels, which is essential for overall health and well-being.
They’re a Good Source of Folate.
Getting enough folate, or vitamin B9, is essential for healthy adults. You need 400 micrograms DFE of folate per day to help your body form tissues, DNA, and red blood cells, and to help cells divide. A medium, boiled artichoke can provide 27% of the Recommended Dietary Allowance (RDA), with 107 micrograms DFE of folate. Pregnant women need even more folate, with a requirement of 600 micrograms DFE per day to help prevent neural tube defects in the growing fetus. Artichokes are a great way to boost your folate intake.
They’re High in Magnesium
Artichokes are a great source of magnesium, an essential mineral that is required for various bodily functions. A medium-sized artichoke contains 16% of the recommended daily allowance (RDA) of magnesium for healthy adult women. Magnesium is crucial for the proper functioning of your nerves, muscles, and heart. It also helps in producing energy, controlling blood sugar and blood pressure, and forming protein, DNA, and bones. Incorporating artichokes into your diet can help you meet your daily magnesium needs.
They Contain Vitamin C and Other Potent Antioxidants.
Artichokes are packed with antioxidants that help reduce the amount of waste products formed by the body, known as reactive oxygen species (ROS). ROS can cause excessive inflammation, which can increase the risk of various diseases. Vitamin C is one of the primary antioxidants found in artichokes. It plays a crucial role in mobilizing cells in the immune system and helps the body produce collagen for skin health and wound healing. A medium-sized artichoke provides 10% of the recommended daily allowance (RDA) of vitamin C for healthy adult women. In addition to vitamin C, artichokes contain other potent antioxidants that can help protect your body against harmful free radicals.
Artichoke Leaves vs. Hearts: Which is Healthier?
While the research is not conclusive on whether artichoke leaves or hearts are higher in certain nutrients, both parts of the artichoke plant contain beneficial nutrients and properties. Artichoke leaves are a good source of antioxidants, while artichoke hearts are rich in fiber and vitamin C. Incorporating both into your diet can provide a range of health benefits. Here is a table summarizing the nutrient content of artichoke leaves and hearts:
| Nutrient | Artichoke Leaves | Artichoke Hearts |
|---|---|---|
| Fiber | High | Very high |
| Vitamin C | Low | High |
| Antioxidants | High | Low |
As you can see, both parts of the artichoke have their own unique nutritional benefits, and including them in your diet can be a healthy choice.
Who Should Not Eat Artichokes?
If you have irritable bowel syndrome and are following a low FODMAP diet, you should avoid artichokes. FODMAPs are fermentable natural sugars found in certain foods that can cause unwanted gut symptoms. Artichokes contain inulin, which is considered high FODMAP. Additionally, those who are allergic to artichokes should not consume them.
Adding More Artichokes to Your Meals
Are you looking for a way to add more flavor and nutrients to your meals? Look no further than artichokes! These versatile vegetables can be enjoyed in a variety of ways, from canned or jarred to steamed or baked.
If you’re short on time, canned or jarred artichoke hearts make a quick and easy addition to any salad. Keep in mind that the canning and jarring process may lower the amount of vitamin C and folate, but the other nutrients in the artichoke remain unaffected. When choosing canned or jarred artichokes, consider your health goals and preferences. If you’re concerned about sodium intake, look for lower sodium options or rinse the artichokes before using them. If you’re trying to lower fat or calorie intake, opt for artichoke hearts canned in water instead of oil.
If you want to enjoy the leaves of the artichoke, try steaming, baking, or grilling whole artichokes. To eat the leaves, simply dip the insides in a tangy vinaigrette, Greek yogurt dip mixed with lemon juice and herbs, or a bright pesto. For a richer option, dip the leaves in melted butter, aioli, or mayo.
When cooked, artichokes develop a nutty and earthy flavor. Canned or jarred artichokes are often pre-marinated and salted, giving them a savory and mildly tangy taste with a satisfying crunch. Boiled artichokes have a softer and silkier texture on the leaves and heart, with a mild sweetness that’s hard to beat.
Incorporating artichokes into your meals is an easy way to add flavor and nutrients. Try them in salads, as a side dish, or even as a main course. With their versatility and delicious taste, artichokes are sure to become a staple in your kitchen.
