5 Benefits Of Artichokes On Your Health

Do you always rely on the familiar carrots or cabbage to meet your daily quota of vegetables? Perhaps it’s time you explored the slightly unusual – and if you’re game, artichokes make a perfect start! This thistle-like plant, found in parts of southern Europe, the Canary Islands, and North Africa, has long been prized for its medicinal properties. Here are the benefits the sumptuous artichoke has lined up for you:

# Offers A Rich Dose Of Nutrients

Nutrient-dense foods nourish your body and are good for your health. And artichokes come out a winner here, with minerals like calcium, magnesium, potassium, phosphorus, zinc, sodium, and iron. They also provide a range of vitamins like vitamin C, thiamine, riboflavin, niacin, vitamin B 6, folate, vitamin A, vitamin E, and vitamin K. So ditch foods high in unhealthy fats or empty calories in favor of this exotic veggie!

# Protects Your Liver

Silymarin, a flavonoid found in artichoke, has a protective effect on your liver. This powerful antioxidant is known for its anti-inflammatory and anti-fibrotic activities. It can inhibit free radicals that are produced during the metabolism of toxic substances, remove toxins from liver cells, and even help damaged liver cells regenerate. Research also indicates it can improve life expectancy in people who have liver cirrhosis.

# Helps Ward Off Cancer

Some naturally occurring nutrients can be powerful allies in the fight against the big C – and silymarin is one of these anti-oxidants in artichokes. It regulates the balance between cell death and cell survival and has anti-metastatic and anti-inflammatory properties as well. Lab studies have demonstrated silymarin’s anti-cancer activity in human breast cancer, prostate cancer, skin cancer, cervical cancer, ovarian cancer, colon cancer, bladder cancer, hepatocellular carcinoma, and lung cancer. So adding artichokes to a healthy diet that includes plenty of fruits and vegetables may afford some protection against cancer.

# Keeps Your Bowels In Good Shape

One medium artichoke of 128 gm contains 6.9 gm of dietary fiber. Both soluble fiber and insoluble fiber are present in artichokes. Insoluble fiber bulks up stool and helps it pass through the digestive system, thus encouraging your bowels to remain regular and preventing constipation. Soluble fiber, on the other hand, has been found to help lower blood glucose and blood cholesterol levels.

But that’s not all. Studies have found that the fiber in artichokes has prebiotic activity – that is, they encourage the growth of beneficial bacteria in your gut. These beneficial bacteria have been linked to a variety of health benefits such as improved digestion, better nutrient absorption by your body, and optimal functioning of your immune system. So up your fiber intake by noshing on artichokes. But remember, increase your fiber intake gradually to avoid gas and bloating from a sudden surge. Also, do drink plenty of fluids – fiber uses fluids as it passes through your digestive system.

# Lowers Cholesterol Levels

We all know that having healthy cholesterol levels is important to keep your heart healthy and reduce your risk of strokes and heart attacks. But did you know that there are two kinds of cholesterol? LDL cholesterol – the bad kind – clogs up your arteries while HDL cholesterol – the good kind – works like a scavenger and carries the bad cholesterol away from your arteries. Artichokes can help you keep this balance intact. One study looked at the effect of artichoke leaf extract on overweight subjects who had mildly elevated levels of cholesterol. Over the course of 8 weeks, artichoke leaf extract was effective at increasing HDL cholesterol and lowering LDL and total cholesterol. The chlorogenic acid present in artichokes could be responsible for these beneficial effects.