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