For generations, this plant has been used for its possible therapeutic benefits. Artichoke leaf extracts are used in herbal medicines as a hepatoprotectant and choleretic, and they also have anti-carcinogenic, anti-oxidative, anti-viral, and antibacterial properties. They contain various phenolic compounds including chlorogenic acid, cymaroside, cynarin, luteolin, and 1-caffeoylquinic acid, which have been shown to promote health in a variety of diseases like diabetes, liver diseases, cardiovascular disease, cancer, and neurodegenerative diseases. These health benefits are attributed primarily to its antioxidant properties.
This tiny vegetable is high in essential minerals that the body needs for proper function, such as calcium, choline, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Artichokes are also a good source of vitamin C, which might help reduce the risk of coronary heart disease and provide antioxidant action to help protect cells from free radical damage. Vitamin C also regulates collagen synthesis, which may help promote faster wound healing, increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health. Other nutrients found in artichokes include vitamin K, which has antioxidant properties, and folate, a crucial nutrient for fetal development.
Moreover, artichokes are high in polyphenols, which can repair damaged cells that impair immune function. Long-term consumption of polyphenol-rich diets may protect against certain cancers, cardiovascular diseases, gastrointestinal problems, lung damage, neurodegenerative diseases, osteoporosis, pancreatitis, and type 2 diabetes, according to scientific evidence. In addition to having a diverse nutritional profile, artichokes have more protein than many other vegetables, with 3.27 g per 100 grams. The consumption of a higher ratio of plant-based protein to animal-derived protein has been linked to a lower risk of coronary heart disease, according to research.
A medium artichoke (100 grams) contains about 5 grams of fiber, which promotes regular bowel movements by increasing the weight and size of your stool and softening it. Fiber also reduces your risk of inflammation, controls blood sugar levels, protects heart health, aids in weight loss, and lowers cholesterol. Another compound in artichoke that may help reduce the cholesterol in your body is luteolin, which prevents cholesterol formation. Artichoke leaf extract may lower plasma total and non-HDL cholesterol by increasing fecal excretion of neutral bile acids and sterols. According to one study.
Artichokes, whether steamed or stir-fried, make an excellent appetizer, side dish, or snack. To retain their antioxidants, minerals, vitamins, steam, stir-fry, sauté, or briefly microwave them. Steaming is one of the best cooking methods for retaining nutrients, particularly heat-sensitive water-soluble vitamins.
Artichoke Nutrition Facts
In addition to being a low calorie food, artichoke is packed with key nutrients, including calcium, iron, zinc, manganese, choline, magnesium, phosphorus, potassium, vitamin C, and K. According to the USDA, 100g of raw artichoke has the following nutritional value:
- Water: 84.9 g
- Energy: 47 kcal
- Protein: 3.27 g
- Carbohydrate: 10.5 g
- Sugars: 0.99 g
- Total Fat: 0.15 g
- Dietary Fiber: 5.4 g
- Calcium: 44 mg
- Vitamin C: 11.7 mg
- Vitamin E: 0.19 mg
- Vitamin K: 14.8 µg
- Vitamin A: 1 µg
- Iron: 1.28 mg
- Zinc: 0.49 mg
- Copper: 0.231 mg
- Manganese: 0.256 mg
- Selenium: 0.2 µg
- Thiamin: 0.072 mg
- Riboflavin: 0.066: mg
- Niacin: 1.05 mg
- Pantothenic acid: 0.338 mg
- Vitamin B-6: 0.116 mg
- Folate: 68 µg
- Choline: 34.4 mg
- Lutein + zeaxanthin: 464 µg
- Beta Carotene: 8 µg
- Betaine: 0.2 mg
- Magnesium: 60 mg
- Phosphorus: 90 mg
- Potassium: 370 mg
- Sodium: 94 mg
Health Benefits of Artichoke
Artichokes are commonly referred to as a superfood, due to their high levels of antioxidants. They have a variety of proven and potential health benefits, according to research.
Fight Cancer
Clinical trials revealed that extracts from the edible parts of artichokes had a negative effect on breast cancer cells. The findings indicate that this compound decreased cell viability, inhibited cell growth, and induced apoptosis. Overall, these results suggest that artichoke polyphenolic extracts may have chemopreventive properties. Other studies found that not only do artichokes have significant antioxidative potential that protects hepatocytes from oxidative stress, but they also help slow the activity of liver cancer cells.
Improve Liver Health
Artichoke leaf extracts can help to protect your liver and promote the growth of new tissue. They demonstrated antioxidative, hepatoprotective, choleretic, and anti-cholestatic effects, In various molecular, cellular, and in vivo test systems. They also increase bile production, which aids in the removal of harmful toxins from your liver.
In one study, rats given aqueous artichoke leaf extract had less liver damage, higher antioxidant levels, and better liver function after an induced Paracetamol overdose than rats not given artichoke extract. These findings imply that artichoke leaf extract, through its antioxidant and anti-apoptotic properties, may protect against paracetamol-induced liver toxicity.
Regulate Blood Pressure
Artichoke extract may help patients with mild hypertension. One study discovered that consuming artichoke leaf juice daily for 12 weeks reduced diastolic and systolic blood pressure by an average of 2.76 and 2.85 mmHg, respectively. It is concluded that the use of artichoke juice concentrate may have a blood pressure-lowering effect in people with high blood pressure.
Lower Cholesterol
In people with high cholesterol, taking artichoke extract by mouth can lower total and low-density lipoprotein (LDL or “bad”) cholesterol. A meta-analysis of data from 9 trials involving 702 participants found that artichoke extract supplementation was associated with a significant reduction in total and LDL-C, as well as triglycerides, implying that supplementation may be synergistic with lipid-lowering therapy in patients with hyperlipidemia.