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Artichoke is low
in calories and fat, but is a rich source of dietary fibre; provides 5.4 g per
100 g, about 14% of RDA. Dietary fibre helps control constipation conditions,
decrease bad or "LDL" cholesterol levels by binding to it in the
intestines and helps prevent colon cancer risks by preventing toxic compounds
in the food from absorption.
Scientific
studies have shown that bitter principles, cynarin and sesquiterpene- lactones
in artichoke extraction have overall cholesterol reduction action in the body
by inhibiting its synthesis and increasing its excretion in the bile.
Fresh artichoke
is an excellent source of vitamin folic acid; provides about 68 mcg per 100 g
(17% of recommended daily allowance). Folic acid acts as a co-factor for
enzymes involved in the synthesis of DNA. Scientific studies have proven that
adequate levels of folates in the diet during pre-conception period and during
early pregnancy help prevent from neural tube defects in the new-born baby.
It is also rich
in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine),
thiamin, and pantothenic acid that are essential for optimum cellular metabolic
functions.
Fresh globes also
contains good amounts of anti-oxidant vitamin, vitamin-C. Provides about 20% of
recommended levels per 100 g. Regular consumption of foods rich in vitamin C
helps body develop resistance against infectious agents and scavenge harmful,
pro-inflammatory free radicals from the body.
It is one of the
vegetable sources for vitamin K; provides about 12% of DRI. Vitamin K has
potential role bone health by promoting osteotrophic (bone formation) activity.
Adequate vitamin-K levels in the diet helps limiting neuronal damage in the
brain; thus, has established role in the treatment of patients suffering from
Alzheimer's disease.
It is also good
source of anti-oxidants such as silymarin, caffeic acid and ferulic acid, which
help body protect from harmful free-radical agents.
It is also rich
source of minerals like copper, calcium, potassium, iron, manganese and
phosphorus. Potassium is an important component of cell and body fluids that
helps controlling heart rate and blood pressure by countering effects of
sodium. Manganese is used by the body as a co-factor for the antioxidant
enzyme, superoxide dismutase. Copper is required in the production of red blood
cells. Iron is required for red blood cell formation.
In addition, it
also contains adequate levels of anti-oxidant flavonoid compounds like
carotene-beta, lutein and zea-xanthin levels.
Cancer Prevention: Artichokes have the highest antioxidant levels out of all
vegetables, according to a study done by the USDA, and out of 1,000 plants
different types of foods, they ranked #7 in antioxidant content. Antioxidants
are one of the primary means of defence for the immune system against the
effects of free radicals, natural by-products of cell metabolism that can lead
to a number of dangerous conditions and diseases in the body, including cancer
and heart disease, among others. The antioxidant properties of artichokes come
from a number of sources, one of which are polyphenols, which are found in high
numbers in artichokes. Polyphenols have chemo preventive qualities, which means
they can slow down, stop, or completely reverse the effects of cancer in
patient. Their antioxidant ability comes from another source as well, their
high levels of quercetin and rutin, two specific antioxidants that have been
proven to reduce the chances of developing cancer.
Vitamin C is also a well-known antioxidant,
and it is found in significant levels in artichokes. Vitamin C has been shown
to actively discourage conditions like mucositis and fibrosis, and also to
reduce the chances of breast cancer. Finally, other studies have shown that the
extract from artichoke leaves can be used to induce cell apoptosis (cell death)
as well as cell proliferation when injected in cancerous masses, and can reduce
the chances for and effects of prostate cancer, breast cancer, and leukaemia.
Finally, the flavonoids found in artichokes have been found to reduce chances
of breast cancer as well. Basically, eat your artichokes if you want to avoid
getting cancer!
Heart Health: Aside from its impressive abilities at fighting cancer,
artichokes are also considered a heart-healthy addition to your diet for a
variety of reasons. Certain ingredients
in the leaves of artichokes have been found to reduce the levels of bad
cholesterol (LDL) and increase the levels of good cholesterol (HDL, or omega-3
fatty acid). Cholesterol is a type of fat that builds up within the arteries of
the cardiovascular system, blocks blood flow, increases blood pressure, and can
lead to potential fatal heart attacks and strokes. Any method of reducing bad
cholesterol is worthwhile, so give artichokes a chance at improving your heart
health.
Blood Pressure: On a related note, artichokes are rich sources of potassium, the
essential mineral that has an impact on numerous organ systems throughout the
body. Potassium helps to neutralize the effects of excess sodium, which is
notorious for increasing blood pressure. Artichokes therefore act as a
vasodilator and is particularly useful for those already taking hypertension
medicine to prevent the effects of potassium deficiency. Diabetics are also
encouraged to eat artichokes to prevent the complications associated with blood
pressure and that disease. Finally, a reduction in blood pressure can reduce
the chances of heart attacks and coronary heart disease!
Liver Health: Artichokes were used as traditional liver tonics for centuries,
but the exact mechanism of their impact was never full understood until modern
science could properly research this versatile plant. Two antioxidants (again!)
found in artichokes, cynarin and silymarin, have been shown to improve the
overall health of the liver by reducing the presence of toxins and facilitating
their elimination from the liver and the body. Some studies have even shown
these antioxidants to actively promote regrowth and repair of damaged liver
cells, which is one of the slowest organs in the body to regenerate. It seems that
modern medicine finally caught up with what traditional medicine has known for
generations!
Digestive Issues: Artichokes are a rich source of dietary fibre, which is one of
the most beneficial nutritional staples for improving the health and
functionality of your digestive system. Fibre adds bulk to the food you eat,
which helps to keep your bowel movements regular and normal, and decreasing the
symptoms of constipation, fibre can reduce chances of a variety of stomach and
intestinal cancers, as well as bloating, cramps, excess flatulence, and general
discomfort in the stomach. Furthermore, if you have problems with loose stool
or diarrhoea, fibre can absorb excess liquid and form healthy, predictable
bowel movements in patients. Fibre also acts as a clean-up crew for excess LDL
cholesterol, thereby cleaning your arteries and further reducing your chances
of heart disease.
Another extra benefit of artichokes in terms
of digestion is its impact on the gallbladder. Artichokes soothe inflamed
gallbladders and can solve the common problem of a blocked duct in the organ,
thereby allowing normal function. Therefore, in a way, artichokes can be said
to stimulate the production and secretion of gastric juices, as well as bile,
which also aids in smooth digestion.
Hangover Cure: As mentioned earlier, artichokes can be a great salve to the
liver, and can reduce any blockage, as well as reduce the levels of toxins in
the blood by eliminating them quickly from the body. Therefore, artichokes make
for a perfect hangover cure, and some people choose to chew on a few artichoke
leaves after a night of heavy drinking!
Birth Defects: As if all of these other health benefits weren’t enough,
artichokes even help pregnant women have healthy, normally-formed children. The
high levels of folic acid found in artichokes can prevent neural tube defects
from occurring in new-borns. The neural tube closure process in vitro requires
a certain amount of folate to occur properly, so folic acid is an essential
part of a pregnancy diet.
Bone Health: Artichokes are one of the best foods on the market for acquiring
vitamins and minerals, particularly minerals like magnesium, phosphorous, and
manganese. These minerals are essential parts of increasing bone health and
density, thereby reducing the chances of conditions like osteoporosis.
Metabolic Functions:
Magnesium and Manganese are both essential parts of the body’s
metabolic processes, and they are also found in significant amounts in
artichokes. Magnesium is an important part of protein synthesis throughout the
body, as well as optimizing the intake of calcium by the body, further
strengthening bones. Manganese is slightly more involved than magnesium, and it
impacts the metabolic rates of cholesterol, amino acids, and carbohydrates.
Brain Function: There are a number of aspects of artichokes that make them
beneficial for brain health, including their quality as a vasodilator that
allows more oxygen to reach the brain for elevated cognitive function, for
phosphorous an essential mineral that is found in artichokes and is also packed
into brain cells. Phosphorous deficiencies have been associated with a serious
decline in cognitive ability, so if you want to keep your brain healthy and
firing on all cylinders, eat the next artichoke you see!
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