People either love artichokes or hate them. They can be tricky to prepare and eat for some. And they’re nowhere near as popular as say, kale chips or cookies. But not only are they quite tasty (when properly made!), they’re also pretty powerful food that deserves some attention.

Nutrition

One medium-sized artichoke contains about 6-7 grams of fiber, with barely even a gram of sugar. Fiber is great for keeping you full, bowel regularity, and feeding those warrior probiotic bacteria that help to make digestion as efficient as possible (among many other things!). Not only that, they contain 4.2 grams of plant-based protein which, although is nowhere near as high when compared to foods like eggs, dairy, animal protein, lentils, or tofu, is still a nice amount, especially for plant-based diets. As far as nutrients, artichokes are a good source of Vitamins C and K, Folate, Magnesium, Manganese, Potassium, and Calcium. [1] Not too bad!

Antioxidants

We can’t stop aging. That’s a fact of life. However, we can at least slow it down or prevent our body from completely falling apart. One of the major causes of premature aging is inflammation, which is behind a ton of health conditions and problems like cancer, diabetes, and heart disease. That’s why it’s a good thing we have nature on our side to provide us with foods that contain antioxidants to help lower inflammation and keep us from premature aging. Artichokes contain so many antioxidants that they rank as number 7 on the USDA’s Top 20 Antioxidant-Rich Foods! [2] Some of these antioxidants include Quercetin, Gallic Acid, Rutin, Silymarin, Cynarin, Luteolin, and Anthocyanins. [3]

Liver Love

This plant just loves to keep your liver healthy! Studies on artichoke extract have revealed some of its extraordinary benefits on the liver. In animals, it’s been shown to protect the liver and possibly even regenerate liver cells from damage. They may also aid in bile production in the liver, enabling the digestive process and boosting nutrient absorption. [4] Two of artichoke’s antioxidants, Silymarin and Cynarin, are behind this, and may also help to control inflammation in the liver. [5]

Digestion Hero

When used as an extract, artichoke has also been studied for its therapeutic use in digestive disorders such as Irritable Bowel Syndrome (IBS). One study involving healthy volunteers suffering from dyspepsia reported improvements in both quality of life and digestion (shifting away from alternating bouts of constipation and diarrhea into ‘normal’) after taking artichoke extract for 2 months. [6]

As an added bonus, artichokes are also a prebiotic food, meaning they help to nourish the good bacteria in our digestive tract. They contain a special fiber called Inulin that these bacteria use both as a fuel source and incentive for sticking around and keeping us healthy. [7] Just keep in mind that if you do have an issue with FODMAPs, intense IBS, or a compromised digestive system artichokes should be kept off the table until you sort out these problems with a doctor. Inulin may be good for the bacteria, but it’s also highly fermentable and capable of causing a lot of gas and bloating. So be forewarned!

Healthy Cholesterol

Another interesting benefit of artichoke as an extract is its cholesterol-lowering effects. In one study, patients with high cholesterol that received artichoke extract were able to reduce their total cholesterol levels by up to 18.5% over the course of 6 weeks. [8] This may be due to its content of the antioxidant luteolin, which inhibits cholesterol formation, thus playing a key role in reducing cholesterol levels. [9]

Dig In!

Now that you know just how amazing artichokes are, I’m sure you’re eager to get your hands on them.

One of the ways I personally enjoy eating them is simply roasting them in the oven and dipping them into mayo when they’re finished. (Here’s how you can do it yourself with my Lemon Pepper Artichoke with Avocado Mayo Dip (FM) recipe.)

Other recipes I’ve used them in include my Low Carb Cauliflower Artichoke Casserole (FM) and Lemon and Artichoke Chicken Thigh Dinner (FM).

I hope you’ll give this great superfood a try, and feel free to tell me how you like to eat them in the comments!

Sources:

[1] https://ndb.nal.usda.gov/ndb/foods/show/3323?fgcd=&manu=&lfacet=&format=Full&count=&max=50&offset=&sort=default&order=asc&qlookup=11702&ds=&qt=&qp=&qa=&qn=&q=&ing

[2] foods:https://www.webmd.com/diet/features/amazingly-delicious-healthy-artichoke

[3] https://www.ncbi.nlm.nih.gov/pubmed/15693705

[4] https://www.ncbi.nlm.nih.gov/pubmed/26310198

[5] http://www.lifeextension.com/magazine/2011/11/the-amazing-artichoke/Page-01

[6] https://www.ncbi.nlm.nih.gov/pubmed/15353023

[7] https://www.oceanmist.com/artichoke-health-benefits

[8] Englisch W, Beckers C, Unkauf M, Ruepp M, Zinserling V. Efficacy of Artichoke dry extract in patients with hyperlipoproteinemia. Arzneimittelforschung. 2000 Mar;50(3):260-5.

[9] https://www.ncbi.nlm.nih.gov/pubmed/26310198