Health Benefits of Artichoke

The globe artichoke (Cynara cardunculus var. scolymus) is a variety of a species of thistle cultivated as a food.

The edible portion of the plant consists of the flower buds before the flowers come into bloom. The budding artichoke flower-head is a cluster of many budding small flowers (an inflorescence) together with many bracts, on an edible base. Once the buds bloom, the structure changes to a coarse, barely edible form. Another variety of the species is the cardoon, a perennial plant native to the Mediterranean region. Both wild forms and cultivated varieties (cultivars) exist.

Description of the plant

This vegetable grows to 1.4–2 m (4.6–6.6 ft) tall, with arching, deeply lobed, silvery, glaucous-green leaves 50–82 cm (20–32 in) long. The flowers develop in a large head from an edible bud about 8–15 cm (3.1–5.9 in) diameter with numerous triangular scales; the individual florets are purple. The edible portions of the buds consist primarily of the fleshy lower portions of the involucral bracts and the base, known as the "heart"; the mass of immature florets in the center of the bud is called the "choke" or beard. These are inedible in older, larger flowers.

Cooking

In the US, large globe artichokes are frequently prepared by removing all but 5–10 mm (0.2–0.4 in) or so of the stem. To remove thorns, which may interfere with eating, around a quarter of each scale can be cut off. To cook, the artichoke is boiled or steamed. The core of the stem tastes similar to the artichoke heart, and is edible.

alt may be added to the water if boiling artichokes. Leaving the pot uncovered may allow acids to boil off. Covered artichokes, in particular those that have been cut, can turn brown due to the enzymatic browning and chlorophyll oxidation. Placing them in water slightly acidified with vinegar or lemon juice can prevent the discoloration.

Leaves are often removed one at a time, and the fleshy base eaten, with hollandaise, vinegar, butter, mayonnaise, aioli, lemon juice, or other sauces. The fibrous upper part of each leaf is usually discarded. The heart is eaten when the inedible choke has been peeled away from the base and discarded. The thin leaves covering the choke are also edible.

In Italy, artichoke hearts in oil are the usual vegetable for "spring" section of the "Four Seasons" pizza (with olives for summer, mushrooms for autumn, and prosciutto for winter). A recipe well known in Rome is Jewish-style artichokes, which are deep-fried whole.

Stuffed artichoke recipes are abundant. A common Italian stuffing uses a mixture of bread crumbs, garlic, oregano, parsley, grated cheese, and prosciutto or sausage. A bit of the mixture is then pushed into the spaces at the base of each leaf and into the center before boiling or steaming. A similar recipe is popular in coastal Croatia.

In Spain, the more tender, younger, and smaller artichokes are used. They can be sprinkled with olive oil and left in hot ashes in a barbecue, sauteed in olive oil with garlic, with rice as a paella, or sautéed and combined with eggs in a tortilla (frittata).

Often cited is the Greek, aginares a la polita (artichokes city-style, referring to the city of Constantinople), a hearty, savory stew made with artichoke hearts, potatoes, and carrots, and flavored with onion, lemon, and dill. The finest examples are to be found on the island of Tinos, and in Iria and Kantia, two small villages in Argolida in the Peloponnese of southern Greece.[citation needed]

Another way to use artichokes is to completely break off all of the leaves, leaving the bare heart. The leaves are steamed to soften the fleshy base part of each leaf to be used as the basis for any number of side dishes or appetizing dips, or the fleshy part is left attached to the heart, while the upper parts of the leaves are discarded. The remaining concave-shaped heart is often filled with meat, then fried or baked in a savory sauce. Frozen artichoke hearts are a time-saving substitute, though the consistency and stronger flavor of fresh hearts when available is preferred.

Throughout North Africa, the Middle East, Turkey, and Armenia, a favorite filling for stuffed artichoke hearts includes ground lamb. Spices reflect the local cuisine of each country. In Lebanon, for example, the typical filling would include lamb, onion, tomato, pinenuts, raisins, parsley, dill, mint, black pepper, and allspice. A popular Turkish vegetarian variety uses only onion, carrot, green peas, and salt. Artichokes are often prepared with white sauces and other sauces.

Health benefits of Artichoke

Artichoke is low in calories and fat; 100 g of this flower bud just carries 47 calories. Nonetheless, it is a rich source of dietary fiber and anti-oxidants. It provides 5.4 g per 100 g, about 14% of RDA fiber. Dietary-fiber helps control constipation conditions, decreases bad or "LDL" cholesterol levels by binding to it in the intestines and help cut down colon cancer risks by preventing toxic compounds in the food from absorption.

Artichoke contains bitter principles, cynarin and sesquiterpene-lactones. Scientific studies show that these compounds not just inhibit cholesterol synthesis but also increase its excretion in the bile, and thus, help overall reduction in the total cholesterol levels in the blood.

Fresh artichoke is an excellent source of vitamin, folic acid; provides about 68 µg 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 may help prevent neural tube defects in the newborn baby.

Fresh globes also contain moderate 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 the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

It is one of the very good vegetable sources for vitamin K; provide about 12% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

It is an also a good source of antioxidant compounds such as silymarin, caffeic acid, and ferulic acid, which help the body protect from harmful free-radical agents. Total antioxidant strength (ORAC) of artichokes (globe or french) is 6552 µmol TE/100 g.

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.

Further, artichoke is 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.

Additionally, it contains small amounts of antioxidant flavonoid compounds like carotene-beta, lutein, and zea-xanthin.