People should love to eat artichoke because of many reasons. What is not to love about it? From the leaf to the heart, artichoke is really tasty. Nevertheless, you may not be aware of the humble artichoke’s position as the amazing health benefits and a nutrient powerhouse you can take just by adding this vegetable to your daily diet. In this article, you will have chance to discover some of the best health benefits of artichokes.
I. List Of The Best Nutrition Benefits Of Artichoke – The Overview:
Artichoke, which could be eaten or taken as the form of leaf extract, has been shown to deal with a lot of digestive health issues and disorders. It can help to protect the liver from damage, enhance detoxification reactions, prevent heart disease and atherosclerosis, and lower blood cholesterol levels inside the body significantly and effectively.
The artichokes are thistle-like plants native to the regions of the Canary Islands, North Africa, and southern Europe. The most powerful part for medicinal uses of this plant is its leaves.
The artichoke is among the oldest medicinal plants dating back to the 4th century B.C. Romans and Ancient Greeks used the artichokes for dealing with several digestive health issues. In the 16th century, artichoke was documented as a natural cure for jaundice and liver issues. It was not until the 20th century that it became widely and commonly used as a useful medicine and a tasty food as well.
Artichoke leaf supplements might be all the rage in the nowadays, but cooked artichoke heart – the soft edible flower bud of the Globe Artichoke – deserves its own spotlight. Available frozen, marinated, canned, and fresh, artichoke heart is a healthy and versatile ingredient that could be used to add beneficial nutrients and Mediterranean flair to anything from salads to stews.
The potential nutritional benefits of artichoke heart may range from liver-cleansing and detoxifying effects to cholesterol levels reducing properties. This juicy flower bud is also a real superfood when it comes to antioxidant effect. Do not leave the article to get an entire scoop on the potential medicinal effects of this Mediterranean super herbal remedy.
II. Health Benefits Of Artichoke – Vitamins And Nutrients Contained In Artichoke:
Artichokes are packed with phytonutrients, minerals, and vitamins that increase wellbeing and overall health. These include:
This is a powerful antioxidant that might support the liver in the growth of regenerative tissue.
One artichoke has nearly ¼ of the average daily fiber needs of a normal adult. It is also jam-packed with magnesium, folic acid, potassium, and vitamin C!!
- Gallic Acid
This is a potent antioxidant that is also contained in black tea and red wine. It has been shown to help in inhibiting the cell proliferation in prostate cancer cells.
- Chlorogenic Acid And Caffeic Acid
Contains antiviral, anti-LDL (bad cholesterol), antimicrobial, and anti-cancer properties.
- Luteolin And Cynarin
These are the two very powerful polyphenol antioxidants that can help a lot in lowering the levels of cholesterol inside our body. Artichoke is very concentrated in cyanarin, which might also aid in regeneration of liver tissue.
Anthocyanins are the color pigments found in Artichoke that are powerful antioxidants. They are associated with a reduced risk of healthy aging, memory function, urinary tract health, and certain cancers.
This is a flavonoid which can help to improve cardiovascular health; help in preventing cell proliferation associated with cancers, and has powerful anti-allergenic and anti-inflammatory properties.
Quercetin is an anti-carcinogen flavonoid that can work effectively as a powerful antioxidant to protect against heart disease and cancer.
Besides, artichoke is low in cholesterol and saturated fat, while being an abundant source of minerals, vitamins, and fiber. It contains several types of vitamins including vitamin K, niacin, riboflavin, vitamin B-6,B-12, A, E, D, thiamin, vitamin C, and folate. Artichoke also contains minerals like phosphorus, manganese, potassium, sodium, zinc, iron, and calcium.
III. Health Benefits Of Artichoke – The Best Effects Of Artichoke On Human Health:
1. Protect The Body Against Free Radicals
At this point, the antioxidant and overall protective properties of artichoke should be very clear for all of us.
There are a lot of different lifestyle and environmental factors that can lead to the oxidation of our cells, causing cellular damage which could help to compromise the ability of the body to protect itself against further toxins and diseases.
The simple processes and functions that a human body has to undergo every day are the often production of compounds which are called “free radicals” as a by-product stop.
These free radicals, when left unbalanced and unchecked, could lead to severe stress on our cells and also trigger a kind of oxidative damage mentioned above.
Obviously this is something people want to minimize or avoid as much as possible!
Artichoke contains compounds which could “scavenge” essentially and neutralize free radicals and other toxins from the environment before these trigger factors could leave severe and significant damage inside our body.
This is the first among the best health benefits of artichoke that I would like you and my other readers to learn and make use of!
Artichoke is actually a cheap agent that prevents the harm of free radicals, so try it out!
2. Boost The Metabolic Function
Manganese is another highly beneficial and interesting nutrient found in artichokes.
Manganese is used in the metabolism of fatty acids, amino acids, and cholesterol, making it extremely essential in enabling our body to utilize the nutrients in the foods we consume correctly.
If you are among those trying to lose weight, then optimizing the metabolism should be a priority on top, and the manganese content of artichoke would be a great tool for you to add to your arsenal for achieving the best results related to your weight loss goal.
This is one of the best nutritional benefits of artichoke that people should learn to get better metabolic function and metabolism system.
3. Increase Bone Health:
Earlier we discussed about the amount of vitamin K contained in artichoke and how it can aid in reducing vascular calcification.
Another interesting health advantage of vitamin K is its role in the general support of ongoing bone health and the formation of bones.
Artichoke also contains vitamin C, which, as well as being famous for its immune-boosting properties, is also involved directly in the formation of a protein called collagen. Collagen is essential for the human bones, skin health, and connective tissues.
Potassium and magnesium are also very important in building blocks of several tissues throughout our body, with magnesium helping to boost the absorption and uptake of calcium.
This quite clearly suggests further joint and bone health advantages provided by artichokes.
In fact, this is also among the best health and nutritional benefits of artichoke so that people should add more into the daily diet to get rid of health related issues.
4. Adjust The Blood Pressure Levels:
Foods high in potassium like sweet potato, banana, and of course artichoke, can help a lot in maintaining a healthy balance of electrolytes inside our body.
Consuming a high intake of magnesium and potassium is very necessary for offsetting the potentially harmful effects of excessive sodium intake, and in particular can help in preventing or combating high blood pressure or hypertension.
Women and other individuals struggling with water retention might also find this effective as it elicits a mild diuretic effect that can help in shedding excessive fluids from the body.
This is another health benefit of artichoke for human beings then people should not look down by adding this herb to their daily diet & enjoy ability to control blood pressure levels.
5. Rich In Folic Acid:
Artichoke provides about 68 µg folic acid per 100 g, making it an amazingly effective veggie that you might want to add to your diet if you are attempting to conceive or pregnant.
Folic acid could be instrumental in increasing fertility in both women and men, as well as preventing neural tube defects in developing embryos.
Moreover, folic acid has been linked to other complication prevention that may happen during childbirth and pregnancy, such as congenital heart defects, cleft lips, and pre-eclampsia.
The list of pregnancy-related health advantages attributed to folic acid is extensive; thus, it should go without saying that artichoke is an amazing additional item to the diet for any nursing mother or pregnant woman.
This is actually among the best health benefits of artichoke that a lot of people in the world love and make use of to increase the folic acid intake naturally without needing to use supplements.
6. Provide Cancer Prevention:
Another out of health benefits of artichoke that I would like to show in this article and want you all to learn and remember is that artichoke can help to prevent cancer efficiently.
According to a study done by the USDA, artichoke has the highest levels of antioxidants out of every type of veggies, and out of one thousand plants. Among different types of food, artichoke ranks the seventh place in the antioxidant content. Antioxidants are one of the major means of the immune system’s defense against the harmful influences and harms of free radicals – the natural byproducts of cell metabolism that could cause several serious diseases and conditions in our body, such as heart disease, cancer, and so on. The antioxidant content of artichoke comes from many sources, one of which are the polyphenols, which are contained in many artichokes. Polyphenols have chemopreventive qualities, meaning that they could stop, slow down, or even reverse the effects of cancer totally in patients. The antioxidant ability of artichokes come from another source as well, their high levels of rutin and quercetin – 2 specific antioxidants that have the power to reduce the risks of having cancers.
Vitamin C is also a famous and important antioxidant for human beings, and it is contained in artichokes at significant levels. Vitamin C has been proven to actively discourage diseases like fibrosis and mucositis, and also to reduce the risks of breast cancer. Moreover, other researches have indicated that the extract from artichoke leaf could be used to induce cell proliferation and cell death (cell apoptosis) when being injected in cancerous masses, and could also lower the risks and effects of leukemia, breast cancer, and prostate cancer. Last but very important, the flavonoids contained in artichokes have been proven to reduce the risks of breast cancer as well. Basically, you should consume artichoke if you want to avoid developing cancer!
7. Improve Liver Health
This is also among the best nutritional benefits of artichoke that people should learn and take advantage, especially those struggling with liver related health issues.
We mentioned earlier that artichoke contains a substance called cynarin, which can help a lot in promoting bile production.
This happens by way of liver while also increasing the flow of bile through the gallbladder.
A research published in the Journal of Biological Trace Element Research in 2010 found great reduction levels of cholesterol and lipids in the livers of mice those being fed a diet with high levels of cholesterol when administered with artichoke extract.
This decrease in cholesterol and fat levels was also accompanied by increased vitamin E levels in the livers, which could help in specifically providing further antioxidant protection for the liver.
Globe artichoke is a well-known ingredient that can work effectively as an herbal supplement for liver detoxifying, and practitioners of alternative medicine usually suggest artichoke tea or artichoke extract for those people who can benefit from improved kidney and liver functions. The potential detoxifying and cleansing properties of artichokes have been largely attributed to chlorogenic acid and cynarin – the 2 compounds that are considered protecting and healing the liver as well as helping the kidneys filter out wastes and toxins from the blood. Moreover, artichoke heart is an excellent source of potassium, a nutrient famous for its ability to flush out toxins and to reduce bloating.
8. Brain And Cognitive Benefits:
In the list of the best health benefits of artichoke, this is another one that I would like to reveal and want all readers to learn and consider using this herb if you are trying to overcome a brain or cognitive issue.
Artichoke provides approximately 12% of the required daily consumption of vitamin K.
This vitamin might provide protection against neuronal degeneration and damage; thereby can help to keep cognitive conditions such as Alzheimer’s disease and dementia at bay in elderly people. In a research published by the journal Nutrients, experts discovered that following a diet including high levels of vitamin K was associated with better cognition in elderly individuals.
In fact, this is also among important benefits of artichoke for human health so that people should try to use this herb on a daily basis for good!
9. Reduce Bad Cholesterol:
In a research conducted on 143 patients dealing with high levels of total blood cholesterol in 2001, volunteers were administered with 1800 mg of artichoke leaf extract daily for a 6 week period.
In the comparison with placebo, the artichoke leaf extract revealed a clear relief of approximately 18% total blood cholesterol and 20% “bad” LDL cholesterol while the group that took the placebo reduced their entire cholesterol level by just about 8%.
Douglas Schar, MNIMH, MCPP, and DipPhyt recommends patients to try a natural remedy with artichoke extract to get reduced cholesterol levels before taking prescription drugs. Artichoke supplements will not lead to any side effect, and in his clinical experience, artichoke is a very useful cholesterol reducer.
This is also a great one on the list of the most important health benefits of artichoke that people should not look down but learn and consider making use of this herb as soon as possible.
10. Digestive Support:
German doctors have long suggested artichoke leaf extract as a gentle remedy for upset stomach and indigestion.
This might be due to a compound contained in artichokes known as cynarin which has been proven to help a lot in increasing the bile production, thereby can help to speed up the movement of foods and wastes through the intestines, as well as reducing the feeling of bloating.
In fact, a research conducted with 247 individuals found that 86% noticed a satisfactory reduction of symptoms like flatulence and bloating after taking an artichoke leaf extract supplement.
Artichoke is very abundant in dietary fiber, which is one of the best nutritional staples that can help to improve the functionality and health of human beings’ digestive system. Adding bulk of fiber to the diet you eat every day will help to keep your bowel movements normal and healthy. Moreover, fiber can help to decrease the symptoms of constipation, as well as reducing the risks of several types of intestinal and stomach cancers, as well as the general discomfort inside the stomach, excess flatulence, cramps, and bloating. In addition, if you face any issue with diarrhea or loose stool, then fiber could help in absorbing excessive liquids and form predictable, healthy bowel movements in patients. Fiber can also work well as a clean-up crew for excessive LDL cholesterol, thereby can help to clean your arteries and further reduce your overall risk of heart disease.
One of the main sources of fiber contained in artichokes is inulin, which is a prebiotic. Prebiotics could help a lot in increasing the proportion of ‘good bacteria’ – probiotics – in the gut.
11. Rich In Dietary Fiber:
The Dietary Guidelines published by the USDA and the Department of Health and Human Services in 2005 suggested that women need to take between 21 and 25 g of dietary fiber and men need to take between 30 and 38 g per day.
Currently, the average American takes roughly ½ of this amount, causing several potential health effects like increased risks of colonic cancer and gut-related diseases.
One 120 g artichoke offers a whopping 10.3 g of this fiber, making them an excellent assistance that helps us just keep our body regular as also help us to improve our digestive overall health.
Nevertheless, the digestive advantages of artichokes are not limited just to their fiber content.
12. Abundant In Antioxidants:
Artichoke is a superfood in all senses of the word. The phytonutrients contained in this herb offer potent antioxidant properties, and a research published in the American Journal of Clinical Nutrition in 2006, conducted by the US Department of Agriculture found out that a serving of artichoke offers greater antioxidant advantages per serving than many other types of food traditionally considered to be rich in antioxidants; for example, red wine, blueberries, and dark chocolate.
Rutin, quercetin, and anthocyanins, and many other antioxidants that are found in fresh artichokes provide a wide range of health advantages ranging from immune support and cancer prevention to protection against cardiovascular disease.
13. Benefits Of Artichoke Leaf Extract For The Heart
The ability to fight against high cholesterol levels is among the most researched medicinal effects of artichoke leaf extract. High cholesterol level is one of the major pre-cursors to atherosclerosis and coronary heart disease (fatty deposits in your blood vessels). And, in a double-blind research that involves 75 participants, the patients were given either 1,280 mgs of a placebo or standardized artichoke leaf extract for 12 weeks on a daily basis. At the end of the research, the artichoke group revealed a modest but great relief of 4.2% in the entire cholesterol levels. In another placebo-controlled research, individuals suffering from high cholesterol levels were assigned randomly to take either 1,800 milligrams of placebo extract or artichoke dry extract every day over a 6-week period randomly. The patients in the artichoke group got an 18.5% relief in their entire cholesterol levels, compared with 8.6% in the group that was given placebo. The lowering level of LDL-cholesterol, known as ‘bad cholesterol', was even greater (22.9%) compared with 6.3% in placebo group).
While the researches on the cholesterol lowering effects of artichoke leaf extract are promising, not many people know well about the amazing help of whole artichoke hearts on reducing heart disease risks and blood cholesterol levels. Nevertheless, we all know that artichoke heart contains a lot of compounds that suggest this Mediterranean food might have the powerful properties of heart health protection. Just like the artichoke leaf, its inner leaf and the heart of the globe artichoke contain cynarin, a compound that is considered to be responsible for beneficial effects of the leaf supplements on lowering the cholesterol levels. However, artichoke heart is also supercharged with vitamin K and folate, a nutrient combo with surprising benefits for heart health. Folate appears to increase heart health by breaking down an amino acid called homocysteine, that is believed to contribute to the development of atherosclerosis, while vitamin K can push calcium into our bones, thereby can prevent it from depositing in blood vessel walls.
14. Birth Defects:
As if all of these other health advantages were not enough, artichoke can even help pregnant women give birth to normally-formed, healthy infants. The great content of folic acid contained in this herb can even help in preventing neural tube defects from happening in newborn babies. The neural tube closure process in vitro may require a specific amount of folate to properly occur, so folic acid is a crucial part of a diet for women during the pregnancy.
15. Hangover Cure:
This is the last but very important one among the best health benefits of artichoke that I would like to reveal in this entire article and want you and my other readers to make use of artichoke if they are facing the hangover issue.
As mentioned above, artichoke could be a perfect salve to the liver, and could help in reducing any blockage, as well as lowering the levels of wastes and toxins inside the blood by ridding them off the body quickly. Thus, artichoke makes a perfect hangover treatment, and some people prefer chewing on 3 – 5 artichoke leaves after a night of heavy drinking!
*Note: Side Effects and Safety Considerations
Finally, not many people know about the safety of concentrated artichoke supplements in nursing and pregnant women, as well as those with severe kidney or liver problems and young children.
Some cautions people need to remember when making use of artichoke at home:
- Those patients with gallbladder issues and liver disease already should not start adding artichoke to their daily diet as this herb could even worsen certain negative aspects of the disease. Artichoke should be used as a preventative method for gallbladder and liver disease, not a direct treatment. In fact, artichoke does make people urinate more frequently, so if you already deal with the an overactive bladder issue, then avoid making use of this herb as it can even worsen your current condition.
- Although these advantages seem tremendous, there are harms linked to almost every food item, and it is crucial and essential for you to do your own research. Some people are sensitive to the effects of artichoke because of allergies, especially in terms of artichoke leaf extract, as it is in such a concentrated form. As artichoke is technically a thistle, not a veggie, it is closely related to chrysanthemums, marigolds, daisies, and ragweed. Many people who deal with those allergies may also have a bad experience with artichoke.
Other than those specific warnings, artichokes are an irreplaceable and valuable element of cuisine; consume it up and stay healthy!
Before cooking artichoke, you need to wash it carefully and cut the little thorns which are at the end of the leaves. In addition, cut the excessive steam because this could be bitter in taste. Artichoke could be cooked in a pan of water, and you might also try adding spices and herbs to increase the flavor. Once cooked, artichoke should be eaten cold or hot. It could be served with sauces and dips.
Another thing that would like to invite you and my other dear readers after introducing this entire writing about the best nutritional benefits of artichoke and how to make use of artichoke to prevent and deal with several health and medical issues is to spend time reading a writing that also introduces a great herb and its benefits for the human being’s health – List Of 16 Health Benefits Of Fresh Ginger. This is actually a very worth reading article as it reveals almost everything about the health and nutritional benefits of fresh ginger to human health. The article is very simple and it even comes with some amazingly beneficial recipes that people can make use at home with ease to prevent or deal with some health problems and conditions without concerning about possible harmful effect or needing to use any other type of medications. These benefits of ginger have proven by science and this natural spice has already helped a lot of people in this planet effectively in preventing and treating a lot of medical diseases and health problems without having to spend too much time, money, and effort or needing to worry about the harmful effects possibly occur so that readers of VKool should read make use of the benefits of ginger with a secure.
This is the list of 15 most common and best nutritional benefits of artichoke that are very useful for those looking for a wonderful herbal remedy that is beneficial for their overall health so that you and my other readers should read carefully and remember how to make use of it for good. In fact, artichoke is a natural herbal remedy that has been widely used in human daily life for centuries so that it was proven safe for human health, excepting for those with a certain allergy to artichoke. Artichoke could be used in many different ways so people can make use of it without facing any difficulty. The great advantages of artichoke have been proven by scientific evidence so that people should not worry when using this natural ingredient.
After reading the list of health benefits of artichoke and learn ways to take advantages of this herb to prevent and reduce the signs and symptoms, as well as treating several medical problems, if you feel that artichoke is actually a great herbal remedy for your current demand and should be shared widely with other people out there who also want to find out a natural remedy to deal with one or some of the health issues mentioned in the article today, feel free to share this list with them and make use of artichoke together to get a healthy life without the lowest risks of health issues and conditions. Feel free to leave your comments & feedbacks in the section below, and wait for my replication.
Related articles about the benefits of some other fruits, herbs, natural ingredients, food materials, similar to benefits of artichoke, and how to make use of them for certain purposes:
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