Artichoke is one of the most popular vegetables in the Mediterranean basin. It can be eaten in many ways, not just with vinaigrette! But what are the nutritional properties of artichokes?
Artichoke is a vegetable rich in vitamins B, C and K and low in calories. It activates transit, protects the liver and has a strong antioxidant power that provides many health benefits. It is particularly recommended for pregnant women.
Artichoke is good for stimulating the liver:
Artichoke has depurative but also choleretic properties. It stimulates biliary secretion by the liver and the evacuation of vesicular bile through cynarine or dicafelicquinic acid. But cynarin is mainly concentrated in the stem and leaves of artichokes. The parts we consume contain little of it. Infusions of leaves are therefore the only ones that appear to be effective in stimulating the liver. On the other hand, polyphenols of artichoke are believed to help fight liver cancer by causing apoptosis of liver cancer cells.
Artichoke, the champion of antioxidants:
Artichoke is the richest in chlorogenic acid, with antioxidant properties. It is ahead of all other vegetables and equal to red berries (cranberries, blackberries, blueberries) and is anti-carcinogenic and helps to fight against cell ageing.
Artichoke facilitates urinary elimination:
Artichoke facilitates urinary elimination above all: it is slightly diuretic thanks to its potassium and inulin. Like all diuretics, it causes water loss, but not fat. On the other hand, it could intervene in the sensation of satiety by a appetite suppressant effect. A Hungarian study showed that among obese children and adults on a low-calorie diet, those who drank concentrated artichoke juice experienced a significant decrease in hunger. Their body mass index has also declined.
Artichoke, a slimming food:
Artichoke contains only 80 calories for 200 gr, so it is a recommended food in case of diet. Its high protein content increases its nutritional density while creating a satiating effect. Artichoke is therefore an excellent appetite suppressant.
Artichoke is excellent for transit:
Thanks to the many fibers it contains (35%), artichoke facilitates intestinal transit and is said to help fight colon cancer. Part of the carbohydrates in artichoke are inulin, which stimulates the growth of bifidobacteria bacteria and helps to fight pathogenic bacteria. For some people, inulin causes flatulence and bloating, but in most cases it contributes greatly to the fight against the disruption of the intestinal flora. Inulin is recognizable by its taste: after eating artichoke, the water you drink seems sweet.
Artichoke contributes to the prevention of cardiovascular disease:
The artichoke heart is the richest vegetable in polyphenols content in our diet. It delays the oxidation of bad cholesterol, thus limiting the risk of clogging of the arteries and has a positive effect on the dilation capacities of blood vessels. It can also play a role in the prevention of type 2 diabetes.
Artichoke is recommended for pregnant women:
A 100 g serving of cooked artichoke covers almost 20% of the recommended daily intake of vitamin B9 (or folic acid or folates) for an adult.
For pregnant women, vitamin B9 plays a key role from the very first days of pregnancy. It is essential for the development of the fetus and would prevent, in particular, neural tube defects.
Pregnant women in early pregnancy are in great need of these folates because they reduce the risk of tube neural defects in the fetus. Maternal folate deficiency increases the risk of premature birth, placental developmental abnormalities and spontaneous abortions. All women of childbearing age should ensure their folate status by eating plants such as artichokes.
But beware, artichoke is not recommended for breastfeeding women because it contains an enzyme that prevents milk secretion.
Artichoke is also eaten raw:
The most commonly encountered artichokes are eaten cooked as the Breton variety Camus which represents about 70% of French production and is harvested from May to November. The largest is the Castel artichoke, which can weigh up to 600 grams and can be identified by its particular flavour. But to limit the loss of nutrients which can reach 40%, artichokes are better cooked for about 10 minutes in steam than 25 minutes in water. The ideal remains to consume it raw as we do with the violet of Provence. The latter is tender because it is harvested slightly immature, when its hay has not yet formed.
Artichoke is not recommended for people sensitive to Fodmaps:
Some people have very annoying digestive symptoms and/or irritable bowel syndrome. In these cases, it is better to adopt a diet low in Fodmaps. Artichoke is rich in fructo-oligosaccharides, a type of fiber that is part of the Fodmaps. For those most sensitive to digestion, it is not recommended to eat artichoke (do a test if necessary).
However, in the form of an extract (which does not contain Fodmaps a priori), it could help digestion and improve symptoms in people with irritable bowel syndrome.
Once cooked, it is advisable to eat this vegetable quickly, as it oxidizes quickly and gives rise to toxic compounds.
It is possible to freeze it, but it must first be scalded for 3 minutes in lemon water to preserve its colour, then mop it up.
