Artichokes loaded with nutrients

Artichoke is this plant that is native to the Mediterranean and has been used for centuries for its potential medicinal properties. Its alleged health benefits include lowering blood sugar levels and improving digestion, heart health, and liver health. Artichoke extract, which contains high concentrations of compounds found in the plant, is also increasingly popular as a supplement.

Nutrient in Artichokes

Average a flower artichokes with 128 grams raw, 120 grams cooked contains 

Nutrient	Raw	Cooked
Carb:	13,5 gam	14,3 gam
Fiber:	6,9 gam	6,8 gam
Protein:	4,2 gam	3,5 gam
Fat:	0,2 gam	0,4 gam
Vitamin C:	25% RDI	15% RDI
Vitamin K:	24% RDI	22% RDI
Thiamine (vitamin B1):	6% RDI	5% RDI
Riboflavin (vitamin B2):	5% RDI	6% RDI
Niacin (vitamin B3):	7% RDI;	7% RDI
Vitamin B6:	11% RDI	5% RDI
Folate (vitamin B9):	22% RDI	27% RDI
Iron:	9% RDI	4% RDI
Magnesium:	19% RDI	13% RDI
Phosphorus:	12% RDI	9% RDI
Potassium:	14% RDI	10% RDI
Calcium:	6% RDI	3% RDI
Zinc:	6% RDI	3% RDI

 

How to Add Them to Diet
The edible parts of the artichoke include the outer leaves and heart. Once cooked, artichokes can be eaten hot or cold and served with different dippcaing sauces.

They can be steamed, boiled, grilled, roasted, or sautéed. You can also prepare them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor.

Steaming is the most popular cooking method and usually takes 20–40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 177°C.

Once cooked, the outer leaves can be pulled off and dipped in sauce, such as aioli or herb butter. Simply remove the edible flesh from the leaves by pulling them through your teeth.

Once the leaves are removed, carefully spoon out the fuzzy substance called the choke until you reach the heart. You can then scoop out the heart to eat alone or atop pizza or salad.

Supplement Safety and Dosing
Consuming artichoke extract is generally considered safe, with few side effects reported (Trusted Source).

Side effects of artichoke extract are rare, though people with bile duct disorders and women who are pregnant or breastfeeding may wish to avoid it. Typical doses range from 300–640 mg three times daily.

Potential allergies: Some people may be allergic to artichokes and/or artichoke extract. The risk is higher for anyone allergic to plants from the same family, including daisies, sunflowers, chrysanthemums, and marigolds.

Pregnant or breastfeeding women: Pregnant or breastfeeding women are advised to avoid artichoke extract because of a lack of safety information.

People with bile duct obstruction or gallstones: Anyone with these conditions should avoid artichokes and artichoke extract due to their ability to promote bile movement.

There is currently insufficient data to establish dosing guidelines. However, typical doses used in human research range from 300–640 mg of artichoke leaf extract three times daily (Trusted Source). If you are unsure whether you should take artichoke extract, speak with your doctor for advice.

Compiled and penned by Crocus Media