10 Amazing Nutritional Health Benefits Of Artichokes

Artichoke, also known as Cynara cardunculus, is widely used as a medicinal and dietary plant. It has been used since ancient times in Egypt, Greece, and Rome. The leaves, also known as bracts, are the only edible part in this plant; bracts are connected to a receptacle called head or capitulum, which is rich in bioactive compounds. It is widely cultivated in America, Mediterranean countries and other mildly humid areas with required rich soil.

Artichokes have the appearance of large, toothed leaves with a flower budding in the middle. They can grow up to one metre long and are usually grown through vegetative propagation. They die each year once the flowers fully bloom.

Nutritional Value Of Artichokes 

100 grams of artichokes contain 84.94 g water and 47 kcal of energy. They also contain
3.27 g of protein
0.15 g of total lipid (fat)
10.51 g of carbohydrate
5.4 g of dietary fibre
0.99 g of sugars
44 mg of Calcium
1.28 mg of Iron
60 mg of magnesium
90 mg of phosphorus
370 mg of potassium
94 mg of sodium
0.49 mg of zinc
11.7 mg of vitamin C
0.072 mg of thiamine
1.046 mg of niacin
0.066 mg of riboflavin
0.116 mg of vitamin B6
68 mcg of folate
13 IU of vitamin A
14.8 IU of vitamin K

1. Rich source of antioxidants and prevents cancer

 

Artichokes are a potent source of antioxidants ^[2] . They contain phytonutrients such as gallic acid, rutin, quercetin and cynarin. These antioxidants play an important role in the maintenance and development of cells and immunity. They have the capacity to fight back the pathogenic microbes, and acts as a strong body defence mechanism against multiple diseases ^[3] .

Antioxidants can also eliminate intracellular tumours or pathogens, thus playing an important role in preventing cancer. Polyphenolic extracts from artichokes possess anticancer and chemopreventive activities ^[4] . High doses of AE extracts (edible parts of artichokes) can promote apoptosis and decrease the invasive cancer cells in the breast cell line. They reduce cell viability and prevent rapid cell growth. They display excellent inhibitory properties against the invasion of tumour cells.

According to researchers, an experiment proved that 10% fish oil and 1% of artichoke leaves are effective in protection against hepatocellular carcinoma, to some extent. They can also intercept angiogenesis ^[5] .

2. Helps with liver detoxification and improves digestive health

Artichokes are widely used in the treatment of dyspepsia. The active compounds present inside artichokes influence the plasma lipid levels; the antioxidants such as silymarin when combined, act as a protective shield for liver ^[6] .

According to research conducted, consumption of artichoke reduces the chances of having E. coli or salmonella in intestines and improves microbial contents inside the gut, thus promoting defence and regeneration ^[7] . A specific compound named cynarin in artichokes promotes choleretic activity; it facilitates effective production of bile and maintains great gut health. The bile acid concentration increases over time ^[8] which helps in easier absorption of nutrients and essential fatty acids.

Artichokes also improve quality of life for people suffering from dyspepsia and relieve their symptoms of irritable bowel syndrome ^[9] . Constipation, inflammation and other gastrointestinal issues are lessened.

3. Provides immunity from cardiovascular diseases

Artichokes have been subjected to extensive medical and herbal research and remedies. They have been known to demonstrate antioxidant and hepatoprotective properties ^[10] . People having high cholesterol content in their bodies stay at a greater risk of getting coronary attacks. It aids in the reduction of cholesterol in the system and thus prevents any possibilities of heart diseases.

Artichokes also promote better cardiovascular health by inducing lipidic and glycemic-reducing action ^[11] .

4. High in fibre content and assists in weight loss

Artichokes are a rich source of dietary fibre, which has a multitude of health benefits. High intakes of fibre lower the potential of heart diseases, strokes, hypertension, obesity and diabetes ^[12] . It lowers the serum cholesterol levels and blood pressure. Gastrointestinal problems like acid reflux, ulcers, haemorrhoids and constipation are relieved. Fibre intake makes us feel fuller, as it absorbs fluid inside the intestines and expands. Thus it enables hunger satisfaction for a longer time. We feel less obligated to grab snacks in between meals, maintain better energy levels, bloat lesser and thus lose weight gradually.

5. Prevents and controls diabetes

Diabetes can be mostly contributed to a sedentary lifestyle, high consumption of animal fats, fried items and less to zero physical activity. This worsens the insulin resistance within our body, thus causing hyperinsulinemia and finally diabetes ^[13] . Jerusalem artichokes are known to increase insulin sensitivity. It brings down the synthesis of fatty acids and triglycerides in the liver; it also lowers their level of circulation.

In addition to that, Jerusalem artichokes are high in fructooligosaccharides, which is an essential component in insulin resistance and exhibits antidiabetic effects ^[13].

6. Cures anaemia and iron deficiency

Artichokes are a good source of plant-based iron. It is a handy option for calcium and iron intake for vegetarian people, who cannot gain the required iron from animal meat and eggs.

Iron deficiency can cause multiple functional impairments within our body. Our work capacity gets affected; we become more susceptible to diseases and our cognitive development slows down ^[14] .

Artichokes also contain good amounts of copper which help in the production of red blood cells. Iron acts as a carrier of oxygen within blood cells and transfers that to the lungs and tissues. Eating an artichoke every day is effective to combat anaemia.

7. Gives beautiful skin

Artichoke is a bundle of healthy vitamins and antioxidants. There is a deep connection between nutrition and skin health. Antioxidants like carotenoids, tocopherols, flavonoids, etc., along with vitamins (A, C, D and E) hold the capacity to enhance beauty ^[15] . Vitamin C helps with skin repair and pigmentation issues.

Vitamin E prohibits collagen cross-linking and peroxidation of lipids; it also helps with sunburned cells and UV skin damage. Vitamin A protects against UV rays, skin sags and wrinkles.

Antioxidants are helpful against skin damage and photodamage; they facilitate dead cell repairs, skin wrinkles and inflammation ^[16] .Also, as artichokes maintain good gut and liver health, they ensure that any toxins or pollutants are rejected. The skin infections and damages are easily repaired.

8. Improves brain functioning

Phosphorus and Vitamin C are found in good proportions in artichokes. Deficiencies of phosphorus have been known to cause a decline in cognitive abilities ^[17] . Besides, artichokes act as good vasodilators, which carries more oxygen to the brain for such functionality.

9. Enhances gall bladder health

Gall bladder acts as a facilitator for all other organs, thus having control over entire body health. Artichokes are excellent for bile production, thus strengthening gall bladder. It prevents accumulation of mineral deposits in kidneys, which can later turn to stones.

10. Improves bone health

Bones require other nutrients as well other than calcium for their better health. Artichokes contain an adequate amount of calcium, phosphorus, potassium, copper, magnesium and other antioxidants to improve bone density, and prevent conditions like osteoporosis. ^[18]

 

When To Buy Artichokes And Methods Of Preparation

An artichoke should look fresh, green and hydrated. It is better to buy when the petals are still closed, as it marks the freshness and tenderness of the vegetable. The leaves should give a little squeaky sound when pressed together. It is advisable to cut off the stem to avoid any spoilage; the vegetable should preferably be cooked within a week.

Artichoke should be rinsed well under cold water. It is usually covered in a thin film; hence it should be washed carefully. The stem should be cut; an inch or two from the top should be chopped off. It becomes easier now to pull apart the petals. A little seasoning with lemon juice prevents the browning of petals during cooking.

Steaming artichokes is very effective in the preservation of essential antioxidants and nutrients. The petals can be steeped in boiling water for half an hour. A clove of garlic, some ginger could add to its aroma. Many people boil them as well, on a high simmer for thirty minutes.

They can also be baked by seasoning them with spices and olive oil, wrapping them up in a few layers of foil. A temperature of 425 degrees Fahrenheit and an hour duration serves them just fine. Take care not to overcook or undercook the petals.

Precautions

Heavy consumption of artichoke can lead to loss of appetite and problems related to gall bladder and liver. People having allergies to marigold, chrysanthemum, daisies and similar plants that belong to the Asteraceae/ Compositae family, are much prone to having allergic reactions to the artichoke. The gall bladder stones can worsen due to bile duct obstruction and increased bile flow, caused by artichokes. Hence it is advisable not to consume this vegetable under such conditions.

15 Foods That Boost the Immune System

Immune system boosters

Feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

1. Citrus fruits

Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

• grapefruit
• oranges
• tangerines
• lemons
• limes
• clementines

Because your body doesn't produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal.

2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research.

6. Spinach

Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt

Look for yogurts that have "live and active cultures" printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin Eis key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E.

9. Turmeric

You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritisand rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

10. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

11. Papaya

Papaya is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

12. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

13. Poultry

When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

14. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

15. Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

• crab
• clams
• lobster
• mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

More ways to prevent the flu

Variety is the key to proper nutrition. Eating just one of these foods won’t be enough to help fight off the flu, even if you eat it constantly. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and too little of others.

Eating right is a great start, and there are other things you can do to protect you and your family from the flu, cold, and other illnesses. Start with these flu prevention basics and then read these seven tips for flu-proofing your home. Perhaps most importantly, read up on the flu vaccine and decide whether it’s right for you.

Fiber: How Much and What We Should Eat to Prevent Disease

You’ve probably already been told this before, but you should try to get some more fiber in your diet.

No matter the reason why it’s been recommended — even if it’s just to make your daily digestive habits more regular — new research suggests those who consume more fiber are more likely to ward off a whole bunch of diseases.

But this time, it’s not just another study telling you to do one thing this week and the opposite the next.

This research involved 40 years’ worth of information and the World Health Organization, the collective global unit dedicated to making sure we don’t suffer or die prematurely from preventable conditions.

The study looked at past research and found there’s at least one common thread among those who have diets that incorporate more fiber: They’re more likely to live longer and avoid common diseases in the process.

The researchers examined what’s been studied — and found — regarding health outcomes in populations with low to higher than average fiber consumption.

The study, published earlier this week in The Lancet, was a meta-analysis of virtually all studies available in major research databases — and some searched by hand — totaling more than 135 million person years of data. It came from 185 prospective studies and 58 clinical trials with 4,635 adult participants.

Overall, the research over the years pointed to one thing: The population at large is better off consuming more fiber, as it reduces the risk of chronic diseases that are affecting humans en masse.

Those include deaths from any cause and incidences of preventable diseases, such as coronary heart disease, stroke, type 2 diabetes, and colorectal cancer.

How much and what you should eat

Particularly, researchers found that consuming 25 to 29 grams of fiber a day is ideal.

Considering there’s about 5.5 grams of fiber in your average-sized pear and 10 grams in a cup of avocado, that might not seem like a lot. Or a lot if you dislike those foods.

But there are plenty of different high-fiber foods you can incorporate into various parts of your diet. They include fruits such as bananas, apples, and strawberries as well as vegetables like carrots, beets, and artichokes. There’s also lentils, kidney beans, oats, and sweet potatoes.

Even a bowl of popcorn and a few handfuls of almonds while bingeing Netflix can help you fiber-load. But just go easy on the salt (and butter).

It’s these little changes that make a big difference.

In essence, we’d all be a little better off with more fiber in our diets. Or, as the study authors concluded, “Implementation of recommendations to increase dietary fiber intake and to replace refined grains with whole grains is expected to benefit human health.”

The study was funded by the World Health Organization and the Health Research Council of New Zealand, Riddet Centre of Research Excellence, Healthier Lives National Science Challenge, University of Otago, and the Otago Southland Diabetes Research Trust, all out of New Zealand.

New Zealanders, on average, live two years longer than people in the United States. They rank third in the world for adult obesity. The United States is number one.

Optimizing your gut environment

Mindy Haar, PhD, assistant dean of undergraduate affairs at the New York Institute of Technology School of Health Professions, agrees with the study’s findings.

She says it’s backed by a “plethora” of other research that demonstrates the long-term effects of fiber-rich diets.

“In the past few years, increasing attention has been on the microbiome, the intestinal flora,” Haar told Healthline. “Fiber acts as a prebiotic, boosting the proliferation of probiotics in the intestine. There are many kinds of probiotics that promote good health, so consuming a variety of high-fiber foods optimizes the gut environment.”

Haar says those foods include fresh fruits and vegetables, whole-grain breads, cereals, pastas, brown rice, quinoa, beans, and chickpeas.

If the study’s findings suddenly inspire you to start bingeing fiber, Catherine Brennan, a registered dietitian nutritionist who writes for FeelingFullNutrition.com, would like you to know a few things.

The first is to think twice before reaching for fiber supplements. (The recent study purposely didn’t include them in their research.)

“Fiber is naturally abundant in nutritious foods, which trump supplements every time,” Brennan told Healthline. “Some studies have found that fibers found in food can be more beneficial than supplements, such as helping us feel satiated and satisfied after a meal.”

If you’re going to start adding fiber to your diet, Brennan recommends doing it gradually and with plenty of water. Fiber works as a sponge as it digests, so it needs more water to pass through smoothly.

You’ll also more likely fill up quicker during a meal, which could cause discomfort and possibly flatulence.

“Aim to slow down at mealtimes,” Brennan said, “and pay attention to your fullness cues to avoid discomfort.”

Is Oral-B Dental Floss Really Toxic? What You Need to Know

Oral-B Glide and similar competitor flosses can expose consumers to toxic chemicals, concludes a new study.

The authors of the study say this is the first time that the use of certain varieties of dental floss is associated with higher concentrations of chemicals known as PFAS, or polyfluoroalkyl substances.

PFAS is an umbrella term for a group of related man-made chemicals used in many different consumer products.

PFAS have been produced since the 1940s and are used in everything from cookware and electronics to fast food wrappers and paints.

Both the Centers for Disease Control and Prevention and the Environmental Protection Agency consider PFAS a source of potential toxic exposure for humans.

“A study like this highlights some pretty specific, and I would say surprising, sources of chemical exposure,” Dr. Ken Spaeth, chief of environmental medicine at Northwell Health in New York, told Healthline.

“I think it’s fair to say that most people think of their dental floss as benign and not a source of chemical exposure, so I think on a lot of levels, academically, but also on the level of educating consumers, this is an interesting study,” said Spaeth, who is not affiliated with the research.

In the study, researchers looked at several suspected behavioral and lifestyle factors that could potentially affect PFAS exposure in a group of 178 middle-aged women, about half of whom were African-American.

These included whether or not participants used nonstick cookware, ate microwave popcorn, used Oral-B Glide dental floss, or ate fast food packaged in cardboard containers.

Some of these behaviors (consumption of fast food, floss usage) were associated with higher levels of serum PFAS, while others (use of nonstick cookware and consuming microwave popcorn) were not.

Why PFAS are used in products

PFAS are highly prized in certain industries for their “nonstick” or slippery properties.

Teflon, a famous brand of material used to create nonstick cookware is derived from polytetrafluoroethylene (PTFE), part of the family of PFAS chemicals. 

‘Glide’ flosses are also made using PTFE. 

Despite widespread use, PFAS exposure in humans is associated with numerous adverse health outcomes, including kidney and testicular cancer, decreased semen quality, and ulcerative colitis. 

PFAS are also endocrine disrupting chemicals, meaning they affect the body’s hormone production. This can result in learning, behavioral, and growth problems in children. They can also affect fertility in both men and women.

“Once they are in the body, they hang around for a few years. That’s one of the concerns. It’s not the kind of thing that if you get it inside of you that it’s gone within a couple of hours. It can hang around for quite some time. Obviously the more you’re exposed, the higher the levels can be,” said Spaeth.

In response to the study, Oral-B denied in a statement to USA Today that they found any toxic substances in their product.

“Our dental floss undergoes thorough safety testing and we stand behind the safety of all our products,” the company said.

Alternative options

It should be made clear, however, that not all flosses contain PFAS.

Oral-B Glide and similar competitors represent only one variety.

In the study, researchers screened 18 different floss products for the chemical fluorine as an indicator of PFAS. Only 6 of the 18 flosses tested positive for fluorine — meaning that two-thirds were free of PFAS.

“Historically, the traditional floss has been around a long time. It’s made out of dakron and wax and it’s quite effective,” said Ronald P. Uilkie, DDS, a practicing dentist based in New Mexico. “However, compliance among patients for flossing has always been poor and dismal. In an effort to increase compliance, this ‘glide’ floss has been developed because of the very nature of the material: it’s slippery, it’s slick, and it’s able to pass through the teeth more readily, with greater ease.

He added, “They’ve really become very popular very quickly. They are popular among staff and patients, because in reality, it is easier to floss with them.”

Uilkie is now concerned that this study could undermine the work it has taken over the years to get people to floss, despite the fact that most flosses do not contain any PFAS chemicals.

“Some people are going to use this as an excuse to stop flossing again. There needs to be some notice here that traditional flosses do not pose this health issue and therefore flossing with them is still recommended,” he said.