globe artichoke This article takes on an important health topic, exploring what artichokes can do for your body. Find out about artichoke nutrition and why these little plants are an invaluable source of food. What is the artichoke?
The artichoke, known as Cynara scolymus, or garden chiccory in the U.K., is a perennial herbaceous flowering plant. The New York Times once described it as “wild spinach with tiny dark green heart-shape leaves.”
The artichoke produces purple flowers and star-shaped edible flowers that look a lot less appetizing than the nearly psychedelic-looking leaves (which are actually good for you!). The flowers are eaten and the only part of the plant that may end up on your plate is the very fibrous and sweet edible leaves. Grown for hundreds of years, it’s an incredibly useful little flower that has added
Science Behind Their Benefits
Artichokes are a vegetable that is usually eaten cooked. They contain many vitamins and minerals, including potassium, magnesium, and vitamins A and C. The artichoke also contains a number of antioxidants, which may help reduce the risk of some types of cancer. Artichokes can also help lower LDL (bad) cholesterol levels, as they are high in fiber.
What Are the Health Benefits of the Globe Artichoke?
The globe artichoke is a member of the sunflower family and contains many nutrients that can be beneficial to your health. Here are just a few of the health benefits of eating globe artichokes:
-Globe artichokes contain high levels of vitamin C, which has been linked to antioxidant activity and scavenging free radicals.
-Globe artichokes also contain high levels of potassium, a mineral that is important for regulating blood pressure and preventing heart disease.
-In addition to these health benefits, globe artichokes contain a number of antioxidants and other nutrients that have been shown to protect against cancer, cognitive impairments, and other chronic diseases. Globe artichokes contain a remarkable amount of anthocyanin, which has been mainly attributed to its ability to act as an antioxidant. When compared to other edible parts of these plants, the artichoke heart is 4-5 times higher in water-soluble and fat-soluble vitamin C. Most sources seem to agree that the globe artichoke contains 100 times the vitamin C than what is present in any other part of the plant. To put this into perspective, see below:
Vitamin C in Globe Artichokes vs Many Other Sources Vitamin C Content in all Parts Other Sources Globe Artichoke, Raw (20 oz) 150 mg per cup 80 mg per 2 oz bell pepper 84 mg per cup 64 mg
How to Eat Artichokes to Get Their Nutrition
Artichokes are a great way to get your daily dose of healthy heart-healthy nutrients and antioxidants. When eaten whole, artichokes contain only 32 calories and 3 grams of dietary fiber. The following tips will help you maximize the nutritional value of these delectable vegetables:
- Eat artichokes fresh or frozen. Refrigerated artichokes have more juice and are sweeter, so they may be easier to choke down if you’re not used to them. Frozen artichokes can also be microwaved for a quick snack or appetizer.
- Avoid overcooking artichokes. They should be cooked until they are slightly soft but still have some resistance when pressed with a fork, about 10 minutes in the boiling water bath or 15 minutes on the stovetop.
- Season with salt and lemon, or skip the seasoning altogether and enjoy them simply as is. Lemon is especially beneficial because it gives the artichokes a citrus flavor and contains antioxidants that may help protect against heart disease.
- Serve them as part of a salad or as part of a main dish, such as oven-roasted chicken or pasta with Alfredo sauce. Be sure to
Artichoke Nutrition Facts
Benefits of Eating artichokes
How to cook a artichoke
Artichokes are a delicious vegetable that is packed with vitamins, minerals, and antioxidants. They are low in calories, which makes them a healthy snack or addition to your meal. In addition to their nutritional value, artichokes also have many health benefits. Here are some of the most important:
-Artichokes help improve heart health by decreasing bad cholesterol and increasing good cholesterol levels.
-They are effective against cholesterol absorption and can lower bad LDL cholesterol levels.
– I can help prevent gallstones and other gall bladder problems.
-There may help lower blood pressure and reduce the risk of stroke.
-They are a good source of fiber which can promote regularity.
-They contain vitamin C, which is beneficial for the immune system.
How to Grow Your Own Globe Artichokes
It’s time for you to plant your very own Globe artichokes! These sturdy plants make great additions to the garden, and are naturally low in calories, cholesterol and sodium. Here’s how to grow them:
- Purchase Globe artichokes bulbs at a healthy food store or garden center. Make sure they are fresh and correctly labeled “globe artichoke” if you are growing European varieties. If you are growing the North American variety, check for a label that reads “Chanterelle.”
- Plant the bulbs in a deep, rich soil mixture that is enriched with compost and aged manure. Plant them about 6 inches apart in rows that are 18 inches wide/30 cm. Remember to water well once they have been planted; don’t allow them to dry out!
- Once the globe artichokes have grown roots, give them a haircut by snipping off the top two-thirds of the stem with a sharp knife or pruning shears. This will encourage new growth and help keep the plants bushy.
- Harvest globe artichokes when they are
Does Eating Artichokes Really Give You a Vitamin A Deficiency?
Artichokes contain a high level of vitamin A, but consuming them can actually lead to a vitamin A deficiency. While artichokes are high in the nutrient, people who don’t consume enough produce in general may struggle to get the necessary amount from artichokes alone.
According to ABC News, a 1/2 cup cooked artichoke contains 52.4 micrograms of vitamin A. Adults need around 400 micrograms of vitamin A every day, so if you’re looking to up your intake of this essential nutrient, skipping the artichokes might be the best course of action. However, since consuming too much vitamin A can be dangerous, it’s important to talk to your doctor before starting any new diet or lifestyle change.
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