Why These Top 8 Artichoke Benefits Will Change Your Perspective

This well known ingredient may be a great addition to recipes, but the health benefits of artichoke may surprise you...

artichoke benefits

Artichoke is actually a species of thistle. It's native origin is the Mediterranean and just like olive leaf, it's not only used for food but also medicinal applications.

The supplement form of artichoke extract is becoming a more popular way to include this beneficial plant in the daily diet.

The many health benefits of artichoke include heart health, liver, blood sugar, and much more.

Let's get into the top 10 health benefits of artichoke

1. Nutritional Powerhouse

Here is a list of the many nutrients that artichoke contains within:

	Raw	Cooked (boiled)
Carbs	13.5 grams	14.3 grams
Fiber	6.9 grams	6.8 grams
Protein	4.2 grams	3.5 grams
Fat	0.2 grams	0.4 grams
Vitamin C	25% of the RDI	15% of the RDI
Vitamin K	24% of the RDI	22% of the RDI
Thiamine	6% of the RDI	5% of the RDI
Riboflavin	5% of the RDI	6% of the RDI
Niacin	7% of the RDI	7% of the RDI
Vitamin B6	11% of the RDI	5% of the RDI
Folate	22% of the RDI	27% of the RDI
Iron	9% of the RDI	4% of the RDI
Magnesium	19% of the RDI	13% of the RDI
Phosphorus	12% of the RDI	9% of the RDI
Potassium	14% of the RDI	10% of the RDI
Calcium	6% of the RDI	3% of the RDI
Zinc	6% of the RDI	3% of the RDI

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Artichoke benefit your health not only because of the high nutritional profile but also because artichoke contains a large amount of antioxidants which can fight off aging and disease. In fact artichoke are one of the most antioxidant rich plant sources. artichoke-benefits2

Full of protein, fiber, vitamin C and K, artichoke also contains many minerals like magnesium, phosphorus, potassium, and iron.

2. Lower Cholesterol

Artichoke may be able to lower LDL cholesterol (bad cholesterol) and raise HDL cholesterol (good cholesterol). artichoke-benefits3

A study with over 700 participants discovered that artichoke leaf extract supplements over a 13 week period led to a decrease in overall LDL cholesterol. artichoke-benefits4

Another study in adults diagnosed with high cholesterol concluded that when taking artichoke leaf extract during a 6 week period, the participants experienced up to a 23% reduction in the LDL (bad) cholesterol. artichoke-benefits5

At the same time the HDL (good) cholesterol in adults may increase when taking artichoke extract. artichoke-benefits6

When in-taking artichoke extract animals studies concluded an even higher decrease in LDL cholesterol around 30% and up to a 22% decrease in triglycerides. artichoke-benefits7

The benefits of artichoke on cholesterol seem to be linked to the compound luteolin which is contained in artichoke. This antioxidant inhibits the creation of cholesterol. artichoke-benefits8

Artichoke leaf may help the body use cholesterol more efficiently decreasing the need for more cholesterol. artichoke-benefits9

3. Blood Pressure

Artichoke extract may benefit those with high blood pressure. A study done in adult men concluded that when taking artichoke extract daily over a period of 12 weeks lead to a decrease in both diastolic and systolic blood pressure. The overall reduction was just below 3 mmHg. artichoke-benefits10

It is believed that artichoke extract benefits the blood pressure by increasing the production of eNOS, an enzyme which helps relax the blood vessels. This benefit was observed in an animal study. artichoke-benefits11

Artichoke is also full of potassium which may lead to further blood pressure benefits. Artichoke extract appears to be more effective because of the ability to intake higher doses. artichoke-benefits12

4. Liver Support

Artichoke leaf extract may help support the liver by aiding tissue growth as well as protection from damage. artichoke-benefits13, artichoke-benefits14

Artichoke can also raise the bile production of the liver which in turn helps get rid of damaging toxins. artichoke-benefits15

A study in the comparison of drug overdosed rats, those who were given artichoke extract had improved liver function and less overall damage when observed next to rats without artichoke extract. artichoke-benefits16

Another study in participants with non-alcoholic fatty liver disease concluded that when taken over a 60 day period, a 600 mg dosage of artichoke extract can lead to overall better liver function. artichoke-benefits17

An additional study with the same demographic found that intake of artichoke extract lead to less inflammation in the liver and less fat deposits versus those who did not take artichoke extract. artichoke-benefits18

The benefits of artichoke are thought to be from the powerful antioxidants contained within artichoke such as silymarin and cynarin. artichoke-benefits19

5. Digestion

Artichokes are packed full of beneficial nutrients and fiber which can help the digestive tract by reducing risk of disease, diarrhea, and increase the good bacteria in your gut. artichoke-benefits20, artichoke-benefits21

A study in adults found an increase in the good gut bacteria when artichoke extract was taken over a period of 3 weeks. artichoke-benefits22

Inulin is thought to be responsible for these improvements in gut health. Artichokes are packed full of this prebiotic fiber. artichoke-benefits23

The benefits of artichoke extract may be able to improve digestion and decrease symptoms like heartburn and bloating. A study in 247 participants found that artichoke leaf extract taken over a period of 6 weeks decreased uncomfortable feelings associated with indigestion when compared to a group who did not take artichoke extract. artichoke-benefits24

6. Irritable Bowel Syndrome relief

IBS is a digestive condition that can cause stomach pain, cramping, diarrhea, bloating, constipation, and flatulence.

In a study of participants diagnosed with IBS, the intake of artichoke leaf extract over a period of 6 weeks aided in alleviating IBS symptoms. The effectiveness of artichoke leaf extract was concluded to be as good as modern IBS medicines. artichoke-benefits25

Another study found that those with IBS who took artichoke leaf extract over a period of 60 days were able to decrease IBS symptoms by around 26%. artichoke-benefits26

Artichoke is full of beneficial compounds that can aid the body in certain functions like digestion. Artichoke can relieve inflammation in the gut as well as decrease muscle spasms. artichoke-benefits27

7. Blood Sugar

Artichoke leaf extract may be able to aid in lowering overall blood sugar. artichoke-benefits28

A study with overweight individuals discovered that taking artichoke extract over a 60 day period along with kidney bean decreased the blood sugar levels when compared to those who did not take the supplementation. artichoke-benefits29

In an additional study found that eating artichoke with other food decreased the overall insulin and blood sugar levels 30 minutes after eating. artichoke-benefits30

A way that artichoke may be able to effect blood sugar is by slowing down the process of alpha-glucosidase. This enzyme turns starch into glucose. artichoke-benefits31

8. Cancer Prevention

In a study where animals were given artichoke extract, it was discovered that artichoke extract may be able to slow or stop cancer cell growth. artichoke-benefits32, artichoke-benefits33

Artichoke is full of antioxidants which could play a major role in cancer prevention. Some of these antioxidants are rutin, quercetin, silymarin, and gallic acid. artichoke-benefits34

In animal studies silymarin showed potential in preventing some forms of cancer like skin cancer. artichoke-benefits35

Conclusion

Artichoke seems to be a great addition to a healthy diet. If you can't get them into your recipes then it may be beneficial to take artichoke extract to get consistent and stronger doses. Always consult your doctor before starting any new supplement as they can interact with certain medications.

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