Artichoke - Nutrition Facts, Health Benefits & Potential Risks
Nutritional Information (100g)
Artichokes are nutrient-dense and offer a wide range of health benefits, especially due to their high fiber content and antioxidants.
- Calories: 47 kcal
- Carbohydrates: 11 g
- Fiber: 5 g
- Sugar: 1 g
- Protein: 3 g
- Fat: 0.2 g
- Vitamin C: 15% of the Daily Value (DV)
- Folate: 17% of the Daily Value (DV)
- Magnesium: 15% of the Daily Value (DV)
- Potassium: 370 mg
Artichokes are particularly rich in antioxidants and may help support liver health, lower cholesterol, and improve digestive health due to their fiber content.
Health Benefits of Artichokes
- High in Fiber: Artichokes are an excellent source of dietary fiber, which helps regulate digestion and may lower the risk of heart disease.
- Rich in Antioxidants: Artichokes contain antioxidants like quercetin, rutin, and gallic acid that protect against oxidative stress.
- Supports Liver Health: Artichokes may improve liver function by stimulating bile production, helping to remove toxins from the body.
- Cholesterol Management: Artichokes have been shown to help reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol.
- Blood Pressure Regulation: The potassium content in artichokes helps maintain healthy blood pressure levels by balancing the effects of sodium.
Potential Risks and Side Effects
- Allergies: Individuals allergic to ragweed or other plants in the daisy family may experience allergic reactions to artichokes.
- Gallbladder Issues: Due to their bile-stimulating properties, artichokes may not be suitable for individuals with gallbladder issues.
Delicious Artichoke Recipes
1. Artichoke Dip
A creamy and savory artichoke dip, perfect for parties or as an appetizer.
Ingredients:
- 1 cup artichoke hearts (canned or fresh)
- 1/2 cup mayonnaise
- 1/2 cup grated Parmesan cheese
- 1/2 cup sour cream
- 1 garlic clove, minced
Instructions:
Mix all the ingredients in a bowl. Transfer to a baking dish and bake at 180°C (350°F) for 20 minutes, until bubbly and golden on top. Serve with crackers or fresh bread.
2. Roasted Artichokes
A simple and healthy recipe for roasted artichokes with garlic and lemon.
Ingredients:
- 4 artichokes
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 lemon, sliced
- Salt and pepper to taste
Instructions:
Preheat the oven to 200°C (400°F). Cut the tops off the artichokes and remove the tough outer leaves. Drizzle with olive oil, garlic, lemon slices, salt, and pepper. Roast for 35-40 minutes, until tender.