Properties and benefits of artichokes and their uses in the kitchen

I artichokes, very useful and versatile, in the kitchen, cooked and raw, they have extraordinary properties that can bring important benefits, if we do not waste them, to our health. They help the liver and digestion, they protect the intestine, they are rich in fibers and antioxidants which counteract oxidative stress and slow down cell aging.

Nutritional values

Every 100 grams of artichokes provide our body with 47 calories and also:

89,94 grams of water
10,51 grams of carbohydrates
5,4 grams of fiber
3,27 grams of protein
11,7 milligrams of Vitamin C
1,046 milligrams of niacin
0,338 milligrams of pantothenic acid
0,19 milligrams of vitamin E
370 milligrams of Potassium
94 milligrams of sodium
90 milligrams of phosphorus
60 milligrams of magnesium
1,28 milligrams of iron

Properties and benefits

The most important benefits of artichokes concern the liver: it ensures its correct functioning, thanks to cynarin and other antioxidants, such as silybin, which have purifying and liver-protective properties. Other properties of artichokes include:

They also improve digestion in this case, first of all thanks to cynarin, a substance that stimulates the production of bile.
They stimulate diuresis, and in fact for this function it is recommended to take them in the form of herbal teas with artichoke leaves.
They contain many vegetable proteins and they are rich in fibres which promote intestinal transit, help control blood sugar and increase the feeling of satiety, also useful in weight loss diets.
They are among the vegetables richest in antioxidants (chlorogenic acid, flavonoids), useful for counteracting oxidative stress and cellular aging.
They improve cardiovascular health. A meta-analysis of 14 studies (all in vitro) artichoke extract (leaf or juice) showed an average reduction in “bad” cholesterol (LDL) equal to -17,48 mg/dl.
Several researches, currently still in vitro, among which one scientific study of 2021 positively evaluated the activity of artichoke leaf extracts in antitumor function on colon cancer cells.
Artichokes contain a rather high quantity of iron which makes them a valid ally in case of anemiaTo promote iron absorption, it is suggested to combine the absorption of artichokes with a source of vitamin C, for example lemon juice.

Artichoke season

Generally, three types of artichokes are found on the market: autumn, winter, and spring. The former arrive in October and last until November; the latter, the winter ones, are in full production between December and January; the latter, however, begin in March and continue until the end of spring. Obviously, a lot also depends on the variety of artichoke. The Apulian violet artichoke is one of the first to arrive, as early as the first ten days of October; the Sicilian violet artichoke begins to be harvested in the last week of November and can continue until May. The Romanesco artichoke (flattened spherical shape with green leaves with shades of purple) can be harvested as late as December, but its peak quality is achieved when harvested in March.

Artichokes in the kitchen

The use of artichokes in cooking is truly encyclopedic, encompassing every dish, from appetizer to dessert. Before exploring some artichoke recipes, it's important to remember that the healthiest way to eat them is raw. Served in a salad, with extra virgin olive oil, or accompanied by a few slices of cheese. We'll highlight just a few, from appetizers to main courses.

Lemon artichokesA perfect appetizer, but also a lunch to take to the office.
Stuffed artichokesThe vegetarian version of the recipe uses up leftover bread.
Artichoke carpaccioThe healthiest version is with oranges and peeled almonds.

How many artichokes can you eat per day?

To reap the full benefits of artichokes, it's always best to eat them raw, with the various culinary options available. Moreover, any preparation of raw artichokes is very simple. As for doses, if you want to follow a sort of "artichoke cure" during their season, don't exceed 250-300 grams per day.

Contraindications of artichokes

It's best to avoid eating artichokes if and when taking diuretic medications. Artichokes are also not recommended for those suffering from biliary colic (as they can cause bile duct obstruction). While they are valuable during the early stages of pregnancy (for vitamins B9 which promote the development of the nervous system), they should not be eaten during breastfeeding (in fact, they inhibit the secretion of milk).

Why artichokes are good for the liver and intestines