Artichoke, the unique looking flower also a top contender in the list of exotic category vegetables in India is immensely high on nutrition and low on calories.
Available in two varieties – large, round globe artichoke and commonly eaten long elongated shape, artichokes are a powerhouse of nutrients including potassium, magnesium, folate, iron, vitamin C and antioxidants-cynarin and silymarin.
It is also one of the richest sources of inulin a prebiotic that promotes digestion.
Artichokes are highly valued for its healing properties and traditionally used in treating digestive ailments, liver and gall bladder issues.
And it’s no wonder why ancient Romans and Greeks always believed artichoke to be the vegetable of Gods!
Artichoke Nutrition
Artichokes are heaped with an impressive profile of nutrients and deliver indispensable medicinal and therapeutic benefits. A cup of cooked artichoke (170 grams) contains
Calories: 90
Carbs: 20 g
Fiber: 10 g
Protein: 5 g
Fat: 0.6 g
Folate: 34% of the Daily Value (DV)
Copper: 21% of the DV
Magnesium: 15% of the DV
Vitamin C: 12% of the DV
Niacin: 10% of the DV
Riboflavin: 10% of the DV
Potassium: 9% of the DV
Phosphorus: 9% of the DV
Vitamin B6: 7% of the DV
*Source Food And Drug Administration USDA
Being low in fat and abundant in dietary fibre, protein, vitamins, minerals and antioxidants, adding this power-packed vegetable enhances overall health. Rich in vitamin C and folate it aids to bolster the immune system and promotes the production of red blood cells and supports growth and development. Aside from this, they also offer a good supply of minerals like magnesium, phosphorus and potassium that fortify bone health and regulate blood pressure.
Some of the bioactive compounds present in artichoke include:
- Cynarin acts on the liver cells to improve the production of bile and maintain liver health
- Cynaropicrin, this compound is responsible for the bitter taste.
- Cynaroside is credited to have potent anti-inflammatory qualities that reduce inflammation and lower the risk of diseases
- Sterols are responsible to diminish the amount of cholesterol absorbed from the intestine into the bloodstream
- Malic acid is an organic acid bestowed with skin-healing action
Know more reasons on why you should include this exotic veggie in your regular diet.
The Top Benefits Of Artichoke
1. Promotes Liver Health
The presence of powerful antioxidants silymarin and cynarin in artichoke functions in safeguarding the liver health. The antioxidant cynarin in artichoke promotes the secretion of bile acids that help in the digestion and absorption of vital nutrients. Evidence claims that artichoke is beneficial in treating irritable bowel syndrome and soothes the stomach.
2. Good for Diabetics
Artichoke is one of the best sources of fibre, which helps in stabilizing the blood glucose levels. Including artichoke in the form of stir- fry, salads help in preventing blood sugar spikes and insulin falls. Moreover, it keeps you satiated and delays the gastric emptying time.
3. Prevents Cancer
The chock-full of polyphenol type of antioxidants in artichoke tremendously help in thwarting off various types of cancer including breast, prostate and leukaemia. Several studies exhibit that phytonutrients in artichokes aided in cancer cell death, slowed the growth of cancer cells, and impedes the release of the cancer-causing agents.
4. Improves Skin Health
Start eating artichoke to discover the beauty from inside out. The goodness of antioxidants and peptides in artichoke improve the skin glow and nourishes the cells. The antioxidants lessen the wrinkles, fine lines, reduces blemishes and makes the skin supple and radiant. Quercetin the antioxidant in artichoke is hyped for its unbelievable anti-ageing and revitalizing effects on the skin.
5. Good For Weight Loss
Artichoke is a preferred choice of veggie for all weight watchers as it is low in calorie and high on fibre. Moreover, it’s labor-intensive to consume, as it is hard to chew. This can prevent you from overeating and aids to lose weight.
