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Artichoke nutrition facts

Artichoke is one of popular, edible flower bud of the mediterranean region known since ancient times for its medicinal and health benefiting effects.  Botanically, it belongs to the family of Asteraceae of the genus; Cynara. Scientific name: Cyanara scolym.

This perennial plant grows  up to 1.5-2 m tall, with arching, deeply lobed, silvery-green leaves about 0.5 m long. Flowers develop in a large head from an edible bud , measuring about 10 cm in diameter with numerous triangular scales.

Artichoke buds and stems (Photo courtesy: norwichnuts)	close up view- Artichoke bud

Edible portion of the buds consists primarily of the fleshy lower portions of the involucres bracts and the base, known as the "heart" and the mass of immature florets in the centre of the bud is called the "choke". These are inedible in older, larger flowers.

• Green color, big size,

• Green color, medium size,

• purple color, big size,

• Purple color, medium size,

• Spine variety.

Health benefits of Artichoke

• Artichoke is low in calories and fat, but is a rich source of dietary fiber. Provides 5.4 g per 100 g, about 14% of RDA.  Dietary fiber helps control constipation conditions, decrease bad or "LDL" cholesterol levels by binding to it in the intestines and also helps prevent colon cancer risks by preventing toxic compounds in the food from thier 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 helps prevent from deleterious neural tube defects in the fetus.

• 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 artichoke 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 in 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.

• This vegetable also contain adequate levels of anti-oxidant flavonoid compounds like carotene-beta, lutein and zea-xanthin levels.

Selection and storage

Harvesting is usually done when the buds are still immature and picked just before the petals begin to open.  Fresh artichokes are readily available in the market around the season, although they are at their best during the springs. 

In the store, choose fresh artichokes that feel heavy for their size and without any cuts or bruise.  Its leaves should lay tight together, should feature dark green in color and squeak slightly when squeezed.
 
Artichokes feature long shelf life, so can be kept well for few days at room temperature and for a week in the refrigerator.

Preparation and serving methods

Small artichokes can be sometimes eaten whole, without removing the inside spiny choke. The stem and thorny ends of leaves are usually discarded. Then, the globe is boiled in water with some added salt till it gets soft.

To eat artichokes, take off individual leaf at a time, dip in your favorite sauce and scrape off the fleshy base with your teeth. Center of leaf holds more edible part. Be sure to provide finger bowls for the guests.

• The globes can also cooked by deep frying, sautéed in oil or barbequed. The heart of the artichoke is the main part that is eaten. 

• Its stems, which are often thrown away, can also be eaten. The stem, tastes like that of artichoke heart.

• In Vietnam, artichoke tea is a popular drink.

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