Artichoke
nutrition
facts
Artichoke
is one of
popular winter season edible flower bud of
the Mediterranean region known since ancient times for its medicinal
and
health benefiting qualities. Botanically it belongs to
the
thistle family of Asteraceae,
of the genus;
Cynara.
Scientific name: Cyanara
scolymus.
Globe artichoke grows up to 1.5-2 m tall, with arching,
deeply lobed,
silvery-green leaves about 0.5 m long. Beautiful light pink flowers
develop in a large
head from the edible buds. The bud is composed of compactly
arranged triangular scales in a whorl fashion around a central central
"choke".
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Artichoke
buds and stems
(Photo
courtesy: norwichnuts)
|
close
up view-
Artichoke bud. |
Artichoke globe measures about 6-10 cm in diameter
and weigh about 150 g. Fuzzy, immature florets in the centre of the
bud constitute "choke". These are inedible in older, larger flowers.
Edible
portion of the
buds
consists primarily of
the fleshy lower portions of the involucres bracts (triangular scales)
and the base, known
as the "heart".
Cardoons
(Cynara cardunculus) are blanched leafy vegetables closely related
artichokes. Unlike in artichokes where the flower buds are edible, the
leafy stalks are eaten in cardoons.
Several
cultivars of artichoke are
grown and categorized
based upon size, color, and spine.
- Green color, medium size,
- Purple color, medium size,
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 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 newborn 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.
See the table below for in depth analysis
of nutrients:
Artichoke
(Cynara
scolymus), raw,
Nutrition
value per 100 g.
ORAC value 7904
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
47 Kcal |
2% |
| Carbohydrates |
10.51 g |
8% |
| Protein |
3.27 g |
6% |
| Total Fat |
0.15 g |
0.5% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
5.4 g |
14% |
| Vitamins |
|
|
| Folates |
68 µg |
17% |
| Niacin |
1.046 mg |
6.5% |
| Pantothenic
acid |
0.338 mg |
7% |
| Pyridoxine |
0.116 mg |
9% |
| Riboflavin |
0.066 mg |
5% |
| Thiamin |
0.072 mg |
6% |
| Vitamin C |
11.7 mg |
20% |
| Vitamin A |
13 IU |
0.5%
|
| Vitamin E |
0.19 mg |
1% |
| Vitamin K |
14.8 µg |
12% |
| Electrolytes |
|
|
| Sodium |
94 mg |
6% |
| Potassium |
370 mg |
8% |
| Minerals |
|
|
| Calcium |
44 mg |
4% |
| Copper |
0.231 mg |
27% |
| Iron |
1.28 mg |
16% |
| Magnesium |
60 mg
|
15% |
| Manganese |
0.256 mg |
11% |
| Phosphorus |
90 mg |
13% |
| Selenium |
0.2 µg |
<0.5% |
| Zinc |
0.49 mg |
4.5% |
| Phyto-nutrients |
|
|
| Carotene-ß |
8 µg |
|
| Crypto-xanthin |
0 µg |
|
| Lutein-zeaxanthin |
464 µg |
|
Selection
and
storage
Harvesting
is usually
done when
the
buds are still immature and picked just
before the petals begin to open. Fresh globes 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. Avoid very large, tough globes as they are unappetizing.
The globes best used while they are fresh. However, they can keep well
if stored inside the refrigerator in a sealed plastic bag for up to a
week.
Preparation
and
serving methods
Artichokes are
popular winter season
vegetables in whole of Europe. Small
or baby artichokes can be
eaten completely without removing the inside spiny choke.
To prepare
bigger
globes, rinse them in cold running water. Trim away the stem leaving
about 1 inch from the base. Remove
the lower layers of scales as they do not contain any flesh. Then,
using a pair of scissors, trim the thorny ends of the scales. Trim the
tip of the globe top using a paring knife up to an inch. Spread out the
globe and then scrape off the central choke. Rub the lemon slice over
cut portion to prevent it turning brown. Then, the globe is boiled in
water upside down
with some added salt and lemon juice until 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
near its attachment to the heart holds more part that is edible. Be
sure to
provide plate to pile discarded leaves and finger bowl to wash for the
guests.
Here are
some serving tips:
-
Artichokes can be enjoyed as they are. They
can also be mixed with vegetables, beans, meat or stuffed with seafood.
-
The globes, in general, are cooked by
deep-frying,
sautéed in oil or barbeque. 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 hearts.
- In Vietnam,
artichoke tea is a popular
drink.
Safety
profile
This veggie is very well tolerated in general population. However,
its leaves are thought to exacerbate gall stone disease.
(Medical disclaimer)
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Further
reading:
Inhibition of Cholesterol Biosynthesis in
Primary Cultured Rat Hepatocytes by
Artichoke: http://jpet.aspetjournals.org
(Opens New
Window).
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