Artichoke is a Mediterranean vegetable that deserves to be on the menu from spring to fall, from the tip of its leaves to its sensitive center.
It is a powerful antioxidant and a genuine health ally. There are many additional benefits hidden amid its leaves: learn about them with our suggestion!
From the 15th century, its culture has been described in northern Italy. The artichoke is first mentioned in 1532 at Avignon, from where it is dispersed across Comtat and Languedoc. Filippo Strozzi brought this thistle bloom, which had been modified by the Arabs, from Naples to Florence in 1466. Its entrance to France is said to be related to Catherine de Medici's character, who was a big fan of artichoke bottoms. When the Florentine married Henry II, the future King of France, she brought some from her own Italy. It was brought to America by French and Spanish explorers. Artichokes would have been a favorite of Louis XIV's as well.
Its medicinal notoriety is owed to the digesting characteristics of the huge and deeply indented leaf bordering its stem, which is appreciated by customers for its fleshy receptacle.

The artichoke is one of the foods that is both satiating and low in calorie density, with less than 70 kcal per 100g. It's best to cook it in water or steam and serve it with a mild yogurt and herb sauce for a nutritious and digestible dinner. Fried artichokes, on the other hand, are significantly higher in calories and less digestible, therefore they should be taken in moderation.
It is recommended to take artichoke, a vegetable from the Asteraceae family, on a daily basis since its health advantages are clear. It is certainly abundant in:
Vitamins (B1, B2, B3, B5, B6, B9, C, K); soluble fiber; minerals (calcium, magnesium, iron, phosphorus, manganese, potassium, zinc, calcium); nondigestible sugars or fructans, particularly inulin (a prebiotic used by beneficial bacteria in the intestine); antioxidants such as silymarin and even more anthocyanin and phenolic compounds.
If you're looking for a low-calorie option, the artichoke has just 18 kcal per 100 g of cooked food.
The flesh of the artichoke includes a veritable combination of vitamins and minerals, giving it a one-of-a-kind profile. We can name a few of these critical micronutrients:
Copper: artichokes are a good source of copper.
Vitamin B9 (folate): the artichoke is high in vitamin B9.
Vitamin K: The artichoke is a rich source of vitamin K for both women and men.
Iron: The artichoke is a wonderful source of iron for both men and women.
Magnesium: the artichoke is high in magnesium.
Manganese: the artichoke is a rich source of manganese for both women and men. Vitamin B1: the artichoke contains vitamin B1; Vitamin B2: the artichoke contains vitamin B2; Vitamin B3: the artichoke contains vitamin B3; Vitamin B5: the artichoke contains vitamin B5; Vitamin B6: the artichoke contains vitamin B6; Vitamin C: the artichoke contains vitamin C;
Calcium: it is a calcium source.
Phosphorus: it is a phosphorus source.
Potassium: potassium is found in artichokes.
Zinc: The artichoke contains zinc.

Artichoke has been shown to provide health advantages. This vegetable is well-known for:
assisting the body in better assimilation of certain nutrients such as magnesium and calcium;
regulating intestinal transit due to its high content of insoluble fibers;
Dietary fiber is abundant in artichokes. A medium-sized artichoke has 4.7 grams of fiber, which accounts for 12 percent and 19 percent of the recommended daily fiber intake for men and women aged 19 to 50, respectively. There are two types of fibers in the artichoke. We detect 18 percent insoluble fiber and 27 percent soluble fiber in its core. While insoluble fiber has been linked to the prevention of constipation, soluble fiber has been linked to the prevention of cardiovascular disease and the management of type 2 diabetes. Furthermore, a diet rich in a variety of fibers is linked to a decreased risk of colon cancer and may aid appetite management by helping you feel satisfied faster.
its diuretic action;
its ability to drain the liver;
Several doctors worked on the artichoke leaf to treat hepatobiliary infections in the mid-twentieth century, which indicated the artichoke leaf's interest in treating hepatobiliary infections.
The bitter and fragrant component cynarin is responsible for artichoke's choleretic effect (increased bile production). It's especially helpful if you have congestion or liver failure (sluggish liver), jaundice, or trouble digesting fatty foods. Artichoke helps to relieve constipation by boosting bile output. Bile, in fact, aids in the activation of bowel motions (peristalsis) and the evacuation of feces. Sterols, magnesium, and potassium are also found in artichoke leaves.
substances that work in tandem with cynarin It is thus advisable to utilize a complete plant powder to reap the full benefits of the plant. When exposed to various poisons, artichoke appears to boost the regeneration of liver cells. If controlled clinical trials confirm this effect, the plant might be employed as a hepatoprotector in cirrhotics.
Artichoke leaf has also been proven to have anti-cholesterol and anti-lipid effects.
its detoxifying action on the skin (especially acne or eczema);
Artichoke edible components contain a wide range of antioxidants, including phenolic chemicals (chlorogenic acid, narirutin, apigenin-7-rutinoside, cynarin) and anthocyanins (cyanidin, peonidin, delphinidin). Silymarin, another antioxidant found in artichoke, may assist in cancer prevention and therapy.
In an animal investigation, it was discovered that consuming artichoke puree reduces the toxicity of a chemical molecule that causes genetic harm. This impact might be attributable to the artichoke's total antioxidant content.
Until far, research has mostly concentrated on the antioxidant properties of medical artichoke leaf extracts, rather than the artichoke as a vegetable.
assisting useful bacteria in protecting the body;
Inulin, a non-digestible sugar from the fructan family, is found in artichokes. Inulin is classified as a prebiotic since it is neither digested or absorbed by the small intestine, but rather fermented by the colon's bacterial flora. Beneficial gut bacteria (such as bifidobacteria) can use inulin to develop and perform a more effective function in gut health and the immune system. Several nutrients are synthesized or absorbed with the help of these microorganisms.
Furthermore, studies show that inulin has a favorable effect on blood lipid homeostasis, particularly in hyperlipidemic people. Inulin may play a function in blood sugar management, according to other research. More study is needed, however, because some data has shown contradictory results.
Finally, research suggests that inulin may help individuals reduce their risk of colon cancer. Inulin may also protect against breast and bowel cancer, according to previous animal research.
lowering bad cholesterol (LDL) levels;
There is some evidence that eating artichoke leaf extracts may help treat high cholesterol by decreasing blood cholesterol levels. More research is needed, however, to guarantee the safety of artichoke leaf extracts and before they may be suggested for use in the treatment of excessive cholesterol.
preventing cardiovascular disease but also colon cancer, thanks to its soy content (periodontitis and gingivitis)
Several epidemiological studies have found that eating a lot of veggies and fruits lowers your risk of heart disease, some malignancies, and other chronic illnesses. Antioxidants found in vegetables and fruits may play a role in this protection.
regulate your appetite
It is worth noting that the artichoke has been shown in animal experiments to prevent breast cancer and to reduce the damaging effects of certain chemical substances on the body. Furthermore, cynaropicirin, an artichoke component, would suppress an inflammatory reaction of the immune system caused by lipopolysaccharides (LPS), endotoxins found in bacteria.
Because of the deadly molds it develops in a very short period of time, it is critical to ingest the artichoke within hours of cooking.

The artichoke leaves (or bracts) should be soft green, tightly packed, and brittle beneath the fingers (unless it's a purple artichoke). If the bracts are open, it means the artichoke is excessively mature, hard, and the hay within is going to be overly numerous. There should be no black stains at the tip or the base, since this indicates that it is out of date. It's best if the apple is hard and weighty.
Small artichokes (sometimes known as “baby artichokes” or “fresh artichokes”) are infrequently available and are eaten raw with their tails.

Refrigerator: a few days, wrapped in a plastic bag. Spray a few droplets of water on it before putting it in the bag, which you will seal securely to keep it wet. Alternatively, if it has a tail, place it in a jar half-filled with water and place it in the refrigerator. It should not be washed until you are ready to prepare it.
Thin the artichokes, remove the hay, and blanch for 3 minutes in boiling lemon water before freezing. Before putting them in a freezer bag, let them cool and pat them dry.

In the kitchen, the artichoke lends itself to a wide range of dishes, from the most basic to the most complicated. Its smooth and sweet flesh appeals to most palates, whether you want it plain or incorporated into more complicated dishes.
The artichoke is easy to cook and may be eaten fresh, steamed, or boiling.
There are several artichoke recipes. It can be served stuffed, in vinaigrette, barigoule, in a pie, or in a cake, for example.
Most of the time, the artichoke is simply boiled in water or steamed and served with a basic sauce. We usually serve it with homemade mayonnaise, a classic vinaigrette, or an aioli. The artichoke can alternatively be dipped in a sauce consisting of yogurt, mustard, and fresh herbs for a lighter and more digestible variation.
Artichoke hearts for sophisticated recipes
Without a question, artichoke hearts are the most coveted and tasty portion of the artichoke. They are delicious when eaten raw, but much better when filled and baked au gratin. Their mild and sweet flavor complements goat cheese, capers, and even fish. Fresh, tinned, or frozen artichoke hearts are available. They'll add a lot of flavor and uniqueness to pan-fried spring veggies or a mixed salad.

Although it is beneficial to your health, the artichoke is not recommended in some circumstances. Indeed, the artichoke is one of the meals that stimulate bile production and contain sugars that can be badly digested by those with sensitive intestines.
Biliary lithiasis
Artichoke is not recommended if the bile ducts are obstructed, a condition known medically as cholelithiasis. It does, in fact, have a cholagogue effect, which promotes the liver's synthesis of bile. It is tough to remove and drain bile when you have gallstones. Consumption of artichoke can thereby aggravate these illnesses and intensify their associated symptoms.
Irritable bowel syndrome (IBS)
Artichokes are high in fiber as well as fermentable carbohydrates. The artichoke can cause digestive problems in certain persons with sensitive intestines, notably those with irritable bowel syndrome. These challenges frequently result in the start of bloating, diarrhea, and acute digestive discomfort following a meal.