Health Benefits Of Artichokes

My Healing Diet includes artichokes for many reasons, including their strong connection to preventing serious conditions such as heart disease and cancer As well as their nourishing ability to nourish the liver and digestive tract, their ability to reduce dangerous body-wide inflammation, and their great taste and versatility in recipes, artichokes have so many health benefits. We will discuss the health benefits of artichokes in this article.

Artichoke hearts are often the most widely available and consumed part of the artichoke, but don’t throw out the leaves quite so quickly! The leaves actually contain some of the most powerful nutrients in the artichoke.

These supplements, which have gained popularity over the past few years due to their various heart health benefits, are largely derived from antioxidants and phytonutrients found in the leaves of the artichoke.

Artichoke Nutrition Facts

The following nutrition information is provided by the USDA for one medium artichoke (120g), cooked without salt.

Calories: 64

Fat: 0.4g

Sodium: 72mg

Carbohydrates: 14g

Fiber: 7g

Sugars: 1.2g

Protein: 3.5g

Artichokes Health Benefits:

  1. Help to Prevent Cancer

There are a number of antioxidants and phytonutrients in artichokes, such as quercetin, rutin, gallic acid, and cynarin. Due to their high ORAC score (oxygen radical absorption capacity), which assesses a plant’s ability to absorb and eliminate free radicals, artichokes make my list of the top 10 antioxidant foods.

Artichokes rank No. 15 on my list in terms of having a high ORAC score, which means they can fight oxidative stress effectively.

Antioxidants have numerous benefits, including their ability to inhibit the growth of cancer cells, since cancer cells can grow due to oxidation and free radical buildup within the body if left unchecked.

Our bodies need antioxidants to combat free radicals and to slow the onset of diseases associated with aging. The antioxidants present in artichokes – specifically rutin, quercetin, and gallic acid – have been shown in studies to inhibit the growth of cancerous cells and thus prevent cancerous tumors from spreading.

In particular, artichokes have shown their cancer-fighting abilities on breast cancer and hepatocellular carcinoma. Both the Journal of Cellular Physiology and Oxidative Medicine and Cellular Longevity reported that polyphenolic extracts from the edible parts of artichokes cause apoptosis and reduce the invasive potential of human breast cancer cells.

Another study conducted by the National Research Center’s Medicinal Chemistry Department in Dokki Giza, Egypt, looked at the protective effects of fish oil and artichokes on hepatocellular carcinoma in rats. The researchers concluded after dividing the rats into eight groups that “the results indicated that 10% fish oil and 1% leaves of artichoke succeeded in protecting against hepatocellular carcinoma to a certain degree.”. Additionally, they may be considered protective foods against angiogenesis.”

  1. Fight Cardiovascular Disease

Consuming artichokes and artichoke extract is associated with lowering unhealthy cholesterol levels, calming inflammation in the body, and improving blood flow.

Cholesterol increases the risk for heart disease, cardiac arrest, and stroke. Luckily, the powerful substance cynarin found in artichokes is one of the best natural remedies for lowering cholesterol. Artichokes also reduce lipids and glycemic levels, which help prevent coronary heart disease and metabolic disorders.

  1. Detox the Liver and Digestive System

Artichokes are included in the GAPS diet, which was created specifically to nourish the digestive tract and restore gut health, because they boost digestion and detoxify the body.

GAPS diet-approved foods like artichokes have been correlated with improving gut flora, reducing symptoms related to digestive diseases, and boosting immunity as well – since the vast majority of the immune system is actually held within the gut. Artichokes contain an antioxidant flavonoid called silymarin, which protects the liver.

In artichokes, a compound called cynarin has been shown to positively stimulate the production of bile, which is produced by the liver and assists in digestion and nutrient absorption. A good diet cannot promote health without proper bile production since many essential nutrients and fatty acids cannot be absorbed.

Artichoke leaf extract has also shown to be very helpful in relieving symptoms associated with irritable bowel syndrome (IBS), one of the most common digestive disorders in the world. Symptoms of IBS include constipation, diarrhea, bloating, upset stomach, and more. Due to its high fiber content, its ability to reduce inflammation, and the artichoke’s nourishing effect on the gut lining and liver, it’s believed that the artichoke benefits IBS and other digestive disorders.

  1. Excellent Source of Fiber, Which Can Help with Weight Loss

Artichokes are very high in fiber, which plays a number of important roles in the body. Fiber helps regulate the digestive system and relieves conditions such as constipation and diarrhea.

It is very important for the body to detox itself of waste, excess cholesterol, sugar, and toxins, plus it facilitates liver function and makes us feel full after eating.

Consuming plenty of soluble fiber, like the kind found in artichokes, is a great way to prevent dangerous visceral fat – the kind that accumulates around your organs and can cause various diseases.

Fiber is associated with maintaining a healthy weight and also reducing the risk for serious conditions such as colon cancer and heart disease.

Fiber is the part of any plant-food that cannot be digested, so it must pass through your digestive system and then leave your body. Basically, fiber pulls food through your intestines, and without it you may suffer from issues such as overeating, constipation, energy spikes and dips, mood swings, weight gain, and bloating.

Fiber helps you lose weight by absorbing fluid and making you feel full as it expands and swells in your stomach and intestines. Fiber can also help you balance cravings by stabilizing blood sugar, which makes it harder for you to overeat.

  1. Helps Control Diabetes

Artichokes contain a high amount of fiber, which can help keep blood sugar levels stable, preventing insulin spikes and dips that can cause serious problems for diabetics. Artichokes contain fiber which slows glucose absorption in the blood. Since fiber is a substance that can be digested and does not require insulin, fiber does not count toward the amount of carbohydrates or glucose you consume.

In diabetic rats, Jerusalem artichoke has been shown to improve insulin secretion and sensitivity, which shows promise for diabetic humans as well.

  1. Good Source of Iron, Which Prevents Anemia

One cup of artichokes provides about 10 percent of a person’s daily requirement for the trace mineral iron. Despite the fact that many people think of beef and eggs as the only and best sources of iron, artichokes are also a good source for plant-based eaters who need to ensure they consume enough of the mineral.

Iron deficiency is more common in women, especially premenopausal women, and in children. Iron deficiency can cause fatigue, a weakened immune system, poor concentration and difficulty focusing, as well as digestive disorders such as leaky gut syndrome and irritable bowel syndrome.

A greater danger is a condition called anemia that occurs when iron levels are low for an extended period of time. Anemia occurs when the body is unable to produce enough hemoglobin, which means that red blood cells are unable to distribute oxygen throughout the body. Iron-rich foods are great for preventing anemia and preventing the negative symptoms associated with iron deficiency.

  1. Artichoke benefits for skin

The foods you eat provide antioxidants, vitamins, and minerals for your body, which result in your appearance because they make up your skin layers. Vitamins and minerals, which contain antioxidants, keep your skin from aging, becoming dry, and losing its texture and appearance.

Collagen makes up about 70 percent of your skin cells, and vitamin C is an important antioxidant for collagen development. Due to this, eating too many foods that are high in vitamins and antioxidants causes low collagen production and other skin-related conditions that prematurely age the skin.

Maintaining healthy skin also requires a strong immune system. Gut health and the amount of nutrients entering your body and being absorbed properly contribute significantly to immunity.  Your immune system is responsible for determining how well your body is able to protect your skin from infection and bacterial growth.

The positive effects of artichokes on the digestive system and liver ensure that your immune system is capable of quickly healing your skin when it is damaged, burned, or exposed to common toxins and pollutants.

  1. Supports Heart Health

Approximately one-third of your daily fiber needs are met by one medium artichoke. Fiber provides many health benefits, including a reduced risk of coronary heart disease, stroke, and hypertension.

Additionally, artichokes are a good source of potassium, a mineral known to lower blood pressure. A medium artichoke has 343 milligrams of potassium (for comparison, a banana has 422 milligrams).

  1. Promotes Bone Health

Artichokes contain vitamin K, a fat-soluble vitamin that is essential for bone health and blood clotting.

  1. Improves Gastrointestinal Symptoms

There is preliminary evidence that artichoke leaf extract may help reduce the symptoms of irritable bowel syndrome (IBS).

Additionally, the fiber in artichokes can reduce a person’s risk of diabetes, obesity, and gastrointestinal illnesses such as reflux, ulcers, diverticulitis, and constipation. In addition to fiber, artichokes contain prebiotics, which support “good” bacteria and promote gut health.


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