She Strengthens

Unlock the Power of Artichokes: Nutrition, Health Benefits, and More!

Are you familiar with the humble artichoke? This versatile, nutritious, and delicious thistle has been around for thousands of years, but many people still haven’t discovered its numerous benefits. Let’s dive into the world of artichokes and explore their nutritional value, health advantages, and how to incorporate them into your diet.

What is an Artichoke?

Artichokes are often referred to as globe artichokes, French artichokes, or green artichokes. Despite being commonly called a vegetable, they’re actually a type of thistle. The edible part is the heart, located at the base of the bulb, which is surrounded by thorny outer leaves and a feathery choke.

Nutritional Breakdown

Artichokes are a nutrient-dense food, rich in:

• Vitamin C (25% of the Daily Value (DV) raw, 15% boiled)
• Vitamin K (24% DV raw, 22% boiled)
• Folate (22% DV raw, 27% boiled)
• Magnesium (19% DV raw, 13% boiled)
• Phosphorus (12% DV raw, 9% boiled)
• Potassium (14% DV raw, 10% boiled)

The Health Benefits of Artichokes

1. Antioxidant Powerhouse: Artichokes contain a high amount of antioxidants, which help protect against heart disease, certain cancers, lung disease, and age-related eye disease.
2. Cholesterol Balance: Artichoke leaf extract has been shown to help maintain healthy cholesterol levels by balancing ‘good’ (HDL) and ‘bad’ (LDL) cholesterol.
3. Blood Pressure Regulation: Studies suggest that artichokes may help regulate blood pressure due to their high potassium content and ability to increase eNOS production.
4. Liver Health: Artichoke leaf extract may aid in liver function and repair, promoting the growth of new tissue and increasing bile production.
5. Digestive Health: Artichokes are rich in fiber, particularly inulin, which helps regulate gut bacteria, ease digestive issues, and support healthy digestion.
6. Blood Sugar Control: Research hints that artichoke leaf extract might play a role in lowering blood sugar levels, although more studies are needed to confirm this.

Selecting and Preparing Artichokes

• Choose artichokes that are heavy, have tightly closed leaves, and a slight squeak when squeezed.
• To prepare, snip off thorny tips, cut off the top inch, remove small leaves, and slice off excess stem.
• Steam or boil artichokes for 25-35 minutes, or until the outer leaves can be easily pulled off.

Storing and Cooking Artichokes

• Store artichokes in the fridge for up to 7 days or freeze cooked artichokes for later use.
• Enjoy artichokes in pasta dishes, pizzas, salads, soups, dips, and more!

Possible Risks and Considerations

• Artichoke allergies are rare, but may occur in individuals allergic to other plants in the aster family.
• Pregnant or breastfeeding women should avoid artichoke extract due to lack of research on its safety.
• Individuals with bile duct obstruction or gallstones should consult their doctor before consuming artichoke leaf extract.

In conclusion, artichokes are a nutritional powerhouse, offering a range of health benefits and culinary uses. With their unique flavor and versatility, it’s time to give artichokes the attention they deserve!