The ancient Greeks and Romans considered artichokes a delicacy and an aphrodisiac, but their real power lies elsewhere. The globe artichoke, a member of the thistle family, consistently ranks among the vegetables highest in antioxidants. It’s very high in fibre and provides potassium, magnesium, folate, vitamin C, vitamin K and smaller amounts of iron and phosphorus, and it has long been used in traditional medicine to support the liver and digestion.
Wellness
Cholesterol. Artichokes contain luteolin and other antioxidants that help prevent LDL cholesterol from oxidising, a step in the build-up of plaque in arteries. Studies of artichoke leaf extract have found modest reductions in cholesterol.
Blood sugar and immunity. Artichokes are rich in inulin, a prebiotic fibre that helps steady blood sugar and feeds the good gut bacteria that support your immune system.
Blood pressure. Potassium and a mild diuretic effect may help support healthy blood pressure. Some small studies of artichoke extract show modest reductions; it isn’t a substitute for blood pressure medicine.
Digestion. Artichokes contain cynarin, which stimulates the liver to produce bile. Bile is stored in the gallbladder and released to help digest fats and absorb fat-soluble vitamins. Studies of artichoke leaf extract show it can ease indigestion, bloating, nausea and abdominal discomfort.
Hay fever and sinuses. Artichokes contain quercetin, a flavonoid with natural antihistamine and anti-inflammatory activity in laboratory studies.
Liver support. Artichokes contain silymarin (better known from their cousin, milk thistle) and cynarin, and early research suggests artichoke extract may help protect liver cells.
Antioxidants. Silymarin, caffeic acid and ferulic acid help protect the body from free-radical damage. Laboratory research suggests these compounds may help slow the growth of some cancer cells, but this hasn’t been shown in people.
Who should take care: people with gallstones or a blocked bile duct, or an allergy to daisy-family plants such as chamomile and ragweed, should check with their doctor before using artichoke extract or drinking artichoke leaf tea regularly.
Beauty
Clearer, brighter skin. Antioxidants help protect skin, and artichokes’ mild diuretic effect can ease bloating and fluid retention for a less puffy look.
Weight management
Low in kilojoules, high in fibre. A medium artichoke has around 250 kilojoules (60 Calories) and about 7 grams of fibre, making it a very filling vegetable.
Cooking with artichokes
- Artichoke leaf infusion: use the outer leaves you’d normally throw away. Chop 12 to 15 leaves, pour over half a litre (about 2 cups) of boiling water, brew for 5 minutes, strain, and drink over the day as an antioxidant tonic.
- Poach and preserve in vinegar, lemon juice, herbs and oil. Keep homemade preserved artichokes in the fridge and eat within a week, as vegetables in oil can grow harmful bacteria.
- My personal favourite: bake with preserved lemon, olive oil, garlic and chilli in an ovenproof dish at 160°C for 45 minutes or until soft, then finish with fresh mint.
- Roast with anchovies, green olives, garlic and breadcrumbs, and serve with angel hair pasta.
- Toss through salads with turkey, rocket, feta or goat’s cheese and roast beetroot for a real antioxidant hit.
- Slice and serve on pizzas, or toss through pastas and risottos.
“They are a labour of love, but well worth the effort for the temple that serves you: your mind and body.”
So love your liver today: swap a couple of glasses of wine for a couple of gorgeous globes. x
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
