Artichoke: Benefits, Nutrition, How To Cook and Eat

Artichokes are one of the many types of green vegetables, but are they good for you? Whether you use artichoke hearts or artichoke extract, there are a few benefits to consuming artichokes.

Artichoke nutrition includes fiber, vitamins, and antioxidants, which can help support your cardiovascular and immune systems. Here's more about artichoke benefits and risks and how to incorporate them into meals.

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One medium-sized artichoke packs nearly seven grams(g) of fiber. This amount of fiber equals about one-third of the average daily value.

Consuming the recommended daily value of fiber helps manage weight and promotes regular bowel movements. Fiber also plays a key role in regulating blood sugar and insulin levels, which is especially important for people with diabetes. It also nourishes gut bacteria, positively boosting your immunity and mood and decreasing inflammation.

One medium-sized artichoke provides nearly 20% of the average daily values of folate and vitamin K and about 10% of the recommended daily values of vitamin C, magnesium, manganese, and potassium. They are helpful because:

Artichokes also supply your body with a significant amount of antioxidants, which protect cells from premature aging and dysfunction. They also curb any cell damage and support recovery after exercise.

Some evidence suggests artichokes can be beneficial for high blood pressure—also known as hypertension. Researchers found that, among people with high blood pressure, 12 weeks of consuming artichokes significantly reduced their blood pressure.

High blood pressure increases the risk of heart attack and stroke. These are two of the leading causes of death in the U.S.

Non-alcoholic fatty liver disease (NAFLD) is the most common chronic liver disease in the U.S. Healthy eating, managing your weight, and staying active can help prevent NAFLD. Artichoke leaf extract—a concentrated amount of substances found in artichokes, typically available in powder or tablet forms—may also play a role.

In one study, researchers conducted a trial that included 100 people with NAFLD. The participants were randomly assigned to take either 600 milligrams (mg) of artichoke leaf extract daily or a placebo for two months. Compared to the people assigned placebos, those assigned the artichoke leaf extract experienced:

You should check with a healthcare provider before using a supplement like artichoke leaf extract. Supplements can have varying effects depending on dosage, frequency, and medication interactions.

Prebiotics feed beneficial gut bacteria that aid digestive health, immunity, and mood. The green artichokes you may see at the grocery store are globe artichokes. Another type of artichoke, completely unrelated to the usual green plant, is the Jerusalem artichoke.

Jerusalem artichokes are a great source of inulin and provide prebiotics. Unlike globe artichokes, Jerusalem artichokes do not have green skin and toothy leaves. They look nothing like globe artichokes. They are related to sunflowers, sometimes known as sunchokes. You can eat raw or cooked tubers, which look like a cross between white potatoes and ginger root.

A medium artichoke contains the following:

Keep in mind that artichokes are high in FODMAPs. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, all of which are types of sugars. These foods may trigger digestive issues—including bloating in people with irritable bowel syndrome (IBS).

Also, though rare, artichokes can lead to allergic reactions. For example, researchers have indicated skin-based allergic reactions occurrence after handling artichokes.

When buying artichokes, look for ones with a heavy feel and firm, tightly packed leaves. A telltale of freshness is if the leaves make a little squeaking sound when you rub them.

To start prepping, lay a washed artichoke on its side on a cutting board and chop off the top inch and a half. Cut off the stem, and place the trimmed artichoke in a bowl. Drizzle with freshly squeezed lemon to prevent browning.

From there, you can determine how you want to cook the vegetable. Depending on the artichoke type, you have the following options:

Of note, some cooking methods may offer more benefits than others. In particular, boiling and steaming artichokes can help you get the most out of consuming the vegetable.

One great way to cook artichokes is to boil them. Research indicated that boiling artichokes increased the vegetable's antioxidant levels. They may also be softer if you boil them.

You might also consider steaming your artichokes. Researchers found this method offered the best overall nutritional value among cooked varieties. In addition, you may note significant color changes from green to yellow when you steam them.

To eat cooked artichoke, open it up and pull off the purple-tipped inner leaves once it is cooled enough to handle. Use the edge of a spoon to remove and toss the fuzzy, fibrous, inedible section—also known as the choke—that covers the prized artichoke heart.

You can enjoy it as is or dip it into hummus, pesto, or seasoned tahini. The whole leaf isn't edible, so scrape off the tender part with your teeth and discard the tough outer section. Finally, enjoy the delicious heart as it is or with a drizzle of balsamic vinegar.

You can purchase ready-to-eat globe artichoke hearts in the produce section of many grocery stores. They are also available frozen, jarred, and canned. Eat them as a side dish or add them to omelets, salads, pasta, tacos, and more.

As for Jerusalem artichokes, you can eat them in ways similar to jicama. Grate, thinly slice, or cut them into matchsticks to eat raw, add to salads, or pair with dip. You can also steam, boil, roast, or incorporate them into soup.

The season for artichokes is spring. You can still harvest them during the summer or fall, however.

The artichoke is an underrated green vegetable you may want to consider adding to your diet. Artichokes contain many nutrients and may offer potential health benefits, including liver health support, blood pressure regulation, and improved fiber and vitamin intake.

Very few risks are associated withIeating artichokes, with the exception of potential allergic reactions or FODMAP sensitivity for people with IBS. You can consume artichokes in various ways, cooked or raw. They can be boiled, grilled, fried, roasted, and steamed. To add them to your diet, you can eat them plain, make them a great side dish, or add them to salads or soups.

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