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Before we get into the countless health benefits of artichokes, let us learn a little more about this food. Who would think to eat a thistle flower covered with tough protective leaves that end at a sharp point? These were the artichokes eaten by the Greeks and Romans, the discoverers of this flower’s culinary and medicinal virtues.
It was the Arabs in the Middle Ages, however, who spread the artichoke to Western Europe. They improved the varieties, developing one with tender, fleshy bracts without the terminal spines. (the name artichoke goes back to an Arabic word, al-jarshuf. The Arabic word passed to Spanish. The Old Spanish word alcarchofa was modified and passed through a Northern Italian dialect as articiocco, which looks more like the English artichoke).
Some may be surprised that the artichoke is a flower or an inflorescence: a gathering of many tiny florets joined by a stalk. The edible portions of this flower are the receptacle (the heart of the artichoke) and the fleshy parts of the bracts (the protective leaves) surrounding the flower.
Artichoke Nutritional Facts
The artichoke is virtually fat-free, while its carbohydrate (5.11 percent) and protein (3.27 percent) content is significant. However, the most noteworthy aspect of its composition is a series of substances present in tiny quantities but have remarkable physiological effects. These are:
CYNARINE—This is 1.5-dicaffeoylquinic acid, which acts on the cells in the liver to increase bile production and on the cells of the kidneys to increase urine production.
CYNAROSIDE – This is a glycosidic flavonoid derived from luteolin that has anti-inflammatory properties.
ORGANIC ACIDS – Malic, lactic, citric, glycolic, and glyceric. Although their function is still not well understood, it is known that they potentiate the activity of cynarine and cynaroside.
STEROLS—Beta-sitosterol and stigmasterol: These substances are similar to cholesterol in their chemical structure but are of vegetable origin. They have the interesting effect of limiting cholesterol absorption in the intestine.
OTHER VARIED SUBSTANCES, such as pectin, mucilage, and trace elements (particularly manganese), complete this surprising vegetable composition. Science still does not understand the physiological effects of many of them. However, the health benefits of artichokes cannot be attributed to any of its components in particular but to their total synergistic activity.
Health Benefits of Artichokes
The artichoke is a highly digestible and well-tolerated vegetable by healthy and ill alike. Its components make it a genuinely medicinal food; here are some of the many health benefits of artichokes:
LIVER DISORDERS – Cynarine, potentiated by the other components of the artichoke, produces an intense choleretic (increase in bile production) effect. Usually, the liver discharges approximately eight hundred ml of bile daily; however, eating one-half kilo of artichokes can increase that number to as much as (1.2 liters) 1200 ml.
The bile produced after eating artichokes is less concentrated and more fluid, decongesting the liver. This approach aids the organ’s detoxification by reducing the bile of many foreign and toxic elements flowing in the blood, together with medications, chemical substances, and additives.
The health benefits of artichokes are indeed a guardian of the liver. It is highly advised in cases of hepatitis (A and B), cirrhosis, fatty degeneration of the liver caused by alcohol, alcoholic hepatitis, intoxication because of medications, and any instance requiring the potentiating of the liver’s detoxifying functions.
GALLBLADDER DISORDERS – Cynarin also acts as a cholagogue (facilitates emptying the gallbladder) but with less intensity than its choleretic effect. Consequently, it is appropriate in biliary dyspepsia provoked by cholelithiasis (gallstones) or other liver dysfunctions. The unpleasant taste in the mouth and slow digestion linked with high-fat foods increase significantly after an artichoke treatment (eating one-half kilo daily for three to four days will have you taking advantage of the many health benefits of artichokes).
KIDNEY DISORDERS – Cynarin and the substances accompanying it in the artichoke increase urine production, but, more importantly, urea in the urine. Urea is a highly poisonous substance constantly produced within the body because of the metabolism of proteins, and the kidneys must eliminate it. When these organs fail to stop urea properly because of infection, inflammation, or degeneration of renal tissue, the result is kidney failure and an increase in the level of urea in the blood.
The health benefits of artichokes are recommended in any of these conditions since they eliminate the kidney’s urea and detoxify the body. The health benefits of artichokes also include edema or oliguria (scanty urine production).
ELEVATED CHOLESTEROL—The health benefits of artichokes aid in reducing cholesterol’s tendency to deposit on arterial walls, which leads to the hardening of the arteries (arteriosclerosis). The health benefits of artichokes are excellent for all who suffer from high blood cholesterol levels and tend toward arteriosclerosis. They are highly recommended for those who have suffered a heart attack, usually due to arteriosclerosis of the coronary arteries.
DIABETES – Cynarin and its accompanying substances gently reduce the glucose level in the blood. Artichokes are also rich in inulin, a carbohydrate that people with diabetes quickly absorb. Because of this, artichokes should be included in the diabetic diet.
SKIN DISORDERS – It is clinically proven that many cases of dermatitis, including eczema and allergic skin reactions, disappear or significantly improve when the liver’s detoxifying functions are working correctly. The abundant consumption of artichokes can have surprising results on chronic skin conditions.
Frequently Asked Questions
Can artichokes truly help with managing blood pressure?
Yes, some research suggests that artichokes may have a positive impact on blood pressure regulation. This is likely due to their high potassium content and unique antioxidants. A 2021 systemic review found that artichoke supplements taken for 12 weeks significantly lowered high blood pressure.
What about liver health? How do artichokes specifically support the liver?
Artichokes contain compounds like cynarin and silymarin, both known for their potential to enhance liver function. Cynarin stimulates bile production, aiding digestion, while silymarin offers antioxidant and anti-inflammatory effects that protect liver cells.
I’ve heard the health benefits of artichokes include digestion. Is it just the fiber, or is there more to it?
Are the health benefits of artichokes limited to the heart and liver?
Not at all! The health benefits of artichokes extend beyond the heart and liver. They are packed with antioxidants, which fight cell damage and may minimize the risk of chronic diseases like cancer. Artichokes are also a good source of folate, important for cell growth and development.
I have IBS. Can artichokes trigger my symptoms, or are they safe to eat?
Artichokes are a FODMAP food, which can be problematic for some people with IBS. However, they may also offer benefits like reducing inflammation and promoting a healthy gut microbiome. It’s best to start with small amounts and see how your body reacts. Consulting with a healthcare supplier or registered dietitian is recommended.
Is it true that artichoke leaf extract is even better than the whole vegetable?
Artichoke leaf extract concentrates specific compounds found in the vegetable, potentially offering a more potent dose of certain health benefits. However, the whole artichoke provides additional nutrients and fiber. Whether the extract or the whole vegetable is better depends on your individual needs and goals.
What’s the most effective way to get the health benefits of artichokes: eating them or taking supplements?
Both options have benefits. Eating artichokes provides a wider range of nutrients and fiber, while supplements offer a more concentrated dose of specific compounds. The best choice for you depends on your dietary preferences, health goals, and any underlying medical conditions.
Are there any risks or side effects associated with consuming artichokes or artichoke supplements?
Artichokes are generally safe for most people. However, some individuals may experience allergic reactions, and those with gallbladder problems should exercise caution. Artichoke supplements can interact with certain medications, so it’s important to talk to your doctor before taking them.
Can the health benefits of artichokes help with weight loss?
Artichokes are low in calories and high in fiber, making them a satisfying and filling food that can support weight loss efforts. Additionally, their potential impact on blood sugar regulation and liver function may contribute to metabolic health and weight management.
I want to maximize the health benefits of artichokes. How often should I eat them?
There’s no specific recommended daily or weekly intake of artichokes. However, incorporating them into your diet a few times a week can help you reap their numerous health benefits. Enjoy them steamed, grilled, roasted, or added to salads and other dishes.
Artichokes Scientific Facts
- Scientific name – Cynara scolymus L.
- Other names – Globe artichoke
- French – Artichaut.
- Spanish – Alcachofa, alcaucil.
- German – Artischocke.
- Description—The artichoke is the inflorescence of the artichoke thistle, an herbaceous plant of the botanical family Compositae that can reach a height of two meters.
- Environment – The artichoke is cultivated in all temperate regions around the Mediterranean, its origin. It has also adapted to temperate, less humid areas of the Americas. The plant is susceptible to cold.
Chinese Artichokes
The Chinese artichoke (Stachys sieboldii Miq.), native to Japan and China and recently cultivated in Europe, produces tubers rich in minerals and trace elements, particularly phosphorus and silicon. They are eaten boiled or roasted.
How to Use and Prepare Artichoke
- RAW—Tender artichoke hearts may be used in a salad with lemon and oil. They are delightfully tasty, which is the best way to fully utilize their vitamins and trace elements.
- ROASTED – Either on a grill or in the oven. In either case, the tips of the outer leaves should not be removed since they help maintain internal moisture during cooking.
- COOKED—Ideally, artichokes should be steamed. They are placed whole in a basket in a cooking pot. Cooking in this way retains most of their mineral salts and trace elements. If artichokes are boiled in water, the water should be saved for broths or soups.
How to cut Artichokes
- Get rid of two or three of the outer layers of leaves.
- Cut the stalk and the tips of the remaining leaves.
- To keep the artichokes from turning dark because of the oxidation of their mineral salts being exposed to the air, moisten them with lemon juice or rub them against the half lemon.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 178, 179, 180. Print.
- PubMed: https://pubmed.ncbi.nlm.nih.gov/33465383
- PubMed: https://pubmed.ncbi.nlm.nih.gov/35399127
- PubMed: https://pubmed.ncbi.nlm.nih.gov/26594978
- USDA FoodData Central: https://fdc.nal.usda.gov
- National Institutes of Health: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional
- Monash University FODMAP Diet App: https://www.monashfodmap.com
- PubMed: https://pubmed.ncbi.nlm.nih.gov/22817981
- National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7702684
Last update on 2024-07-25 / Affiliate links / Images from Amazon Product Advertising API