How Artichokes Help Promote a Healthy Lifestyle
Nutrient Content
Vitamins
Excellent Source of:
- Vitamin C – 25%
- Vitamin K – 24%
- Folate – 22%
Also a Source of:
- Niacin – 7%
- Vitamin B6 – 7%
- Thiamin – 6%
- Riboflavin – 5%
Minerals
Good Source of:
- Magnesium – 19%
- Manganese – 16%
- Copper -15%
- Potassium – 14%
- Phosphorus – 12%
Also a Source of:
- Iron – 9%
- Calcium – 6%
- Zinc – 4%
Other
Excellent Source of:
- Fiber – 28%
Also a Source of:
- Antioxidants – Chlorogenic Acid
- Omega 6 Fatty Acids
*All nutritional Info From (1)
How Artichokes Prevent Chronic Disease
Artichokes, like many vegetables, provide you with a number of health benefits that help prevent a number of chronic diseases.
How Artichokes Prevent Cancer
Vegetable consumption is strongly associated with a reduced incidence of cancer. (2)
- Artichokes have been shown to have anti-proliferative properties against certain breast cancer cells. Artichokes are effective in inducing cell death in cancer cells of the liver, prostate, and melanoma origins. (3)
- A common cause of cancer is due to oxidative stress. Compounds called free radicals cause damage to your cells and DNA that lead to mutations and eventually, cancer growth. This threat is neutralized by chemicals found in foods called antioxidants. Artichokes contain vitamin C and flavones that have strong antioxidant properties. (4)
- Artichokes are an excellent source of fiber. Sufficient consumption of fiber helps to reduce your risk of cancer. This research shows the importance of sourcing your fruit and vegetable consumption from the whole plant source, not just juices. (5)
How Artichokes Prevent Cardiovascular Disease
- Artichokes are a good source of magnesium and potassium. Both of the nutrients help to regulate blood pressure. Potassium directly prevents increases in blood pressure due to sodium consumption. Also, magnesium supplementation has been shown to help reduce blood pressure. (6,7) High blood pressure increases your risk of heart disease, diabetes, and has even been shown to have higher incidences of cancer.
- Artichoke leaf extract has been studied for its effects on cardiovascular health. It has been found that artichoke supplementation led to reduce LDL cholesterol, total cholesterol, and triglyceride levels through its components, luteolin and chlorogenic acid. (8) Reducing these components’ levels help to prevent cardiac events like a heart attack.
- The soluble fiber, inulin, found in artichoke hearts has been shown to have similar effects, as soluble fiber binds to LDL cholesterol in the small intestine to prevent its absorption into the bloodstream. (9)
- More recent research has discovered that copper consumption is essential to preventing heart disease and stroke. Artichokes are a good source of copper and help you consume sufficient levels to reduce your risk for these diseases. (10)
How Artichokes Prevent Diabetes
- Artichokes have a very low glycemic index, as they are low in sugars and high in fibers. The Glycemic index refers to the effects a portion of food has on blood sugar levels. Foods with a lower number have a lower effect, meaning they do not cause large spikes of sugar levels in our blood. Furthermore, the consumption of high glycemic foods is linked to diabetes. (11)
- Whole vegetable and fruit consumption have been shown to reduce your risk of diabetes, as you obtain the large sources of fiber. This is opposed to drinking juice, which lacks this critical fiber. (12)
- Being low in calories and high in fiber, artichokes are an excellent resource for weight loss, as they help fill you up without sacrificing calories. Obesity is a risk factor for diabetes that artichokes can help combat. (13)
Artichoke Promotes a Number of Health Benefits
Artichokes do more than just prevent disease. They help to promote a number of functions in your body.
How Artichokes Promote Digestion
Artichokes are an excellent source of soluble and insoluble fiber, which help add bulk to your stool and regulate your bowel movements. The soluble fiber, inulin, also is prebiotic, meaning it feeds the good bacteria of your gut to promote healthy digestion further. (14)
How Artichokes Promote Healthy Aging
Polyphenols in artichokes improve skin cell integrity and functionality. The antioxidant, chlorogenic acid, found in artichokes helps protect our skin from dangers such as UV damage and free radicals. Testing has shown that individuals using artichoke extract in a cream had a 19.74% and 11.45% increase in roughness and elasticity, respectively. This indicates that the extract helped improve the function and structure of our skin more effectively than a solution lacking this component. (15)
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