Artichokes

Artichokes

 

 

Artichokes provide several health benefits, including healthy liver, healthy heart, improved blood sugar levels, and improved digestion. Extract of this vegetable is a very popular supplement and contains plant compounds in very high concentrations. Nutritional facts of raw and boiled artichokes per medium piece (128 grams): 

 

 

Artichokes are high in vitamins, minerals, fiber and antioxidants. Unlike other vegetables, it also contains some protein. In addition to being high in these nutrients, it is low in carbs and calories. Artichoke is one of the highest antioxidant containing vegetables. 

 

Potential health benefits of artichoke:

 

1. Healthy for liver: The extract of artichoke leaf promotes the production of bile. Bile is necessary for the removal of toxins from the liver. This extract may protect the damage of liver cells and promote the growth of new tissue. A study on 90 individuals having non-alcoholic fatty liver, supplementation of artichoke extract for a period of 2 months, resulted in improved liver function. Other studies also showed positive effects of artichoke extract on individuals with non-alcoholic fatty liver. However the results are promising, more research is needed to confirm the role of artichoke extract in the treatment of liver disease. 
2. Good for controlling cholesterol levels: The extract of artichoke leaf may have positive effect on cholesterol levels. This has been linked with a reduction in total and LDL cholesterol. According to an animal study, consumption of artichoke extract reduced LDL cholesterol up to 30% and triglycerides up to 22%. Additionally regular consumption of artichoke extract may increase the HDL cholesterol levels.
3. May help in the regulation of blood pressure: In a study, daily consumption of artichoke extract for 12 weeks was linked with a reduction of 2.76 mm Hg in diastolic blood pressure and 2.85 mmHg in systolic blood pressure. However, the actual reason behind this effect of artichoke extract is not fully understood, but the artichoke extract has been shown to promote the enzyme eNOS, known for its role in widening blood vessels. Artichokes are also a very good source of potassium, which helps in regulation of blood pressure. 
4. May help in regulation of blood sugar: Artichokes and it’s leaf extract may also decrease the blood sugar levels. According to some studies, artichoke extract slows the activity of alpha-glucosidase (enzyme which breaks starch into glucose), which impacts blood sugar levels significantly. However, more research is needed to use artichoke extract as treatment for blood sugar control. 
5. Improves gut health: Artichoke is high in fiber, including inulin which acts as a prebiotic. Fiber promotes the growth of gut friendly bacteria, hence reduces the risk of constipation, diarrhea, and even bowel cancers. The extract of artichoke may also relief from the symptoms of indigestion, including bloating, nausea, and heartburn. A plant compound found in artichoke, cynarin, may be responsible for the promoted bile production, gut movement, and improved digestion of certain fats. 
6. May help to reduce the symptoms of irritable bowel syndrome (IBS): IBS is a problem of the digestive system, having several symptoms, including stomach pain, cramping, flatulence, bloating, constipation, and diarrhea. In a study on IBS patients, 96% of individuals found artichoke extract as effective as antidiarrheals and laxatives, for relieving the symptoms, on its consumption for 6 weeks. Certain plant compounds found in artichoke are antispasmodic in properties, and help in stopping muscle spasms, balance the gut bacteria, and reduce inflammation. Although the reports are very impressive, more human study is needed. 
7. Anticancer effect: Various studies have reported the anticancer effect of artichoke extract. It is known to impair the growth of cancer cells. The plant compounds present in artichoke, including silymarin, rutin, quercetin, and gallic acid are thought to be responsible for the anticancer effect of artichokes. All these studies are based on animal and test tube studies. So, more studies on humans are needed to understand the effect of artichokes on cancer. 

 

Downsides of artichoke:

 

1. May cause allergy: Although artichoke is considered safe, it can cause allergic reactions in some people.
2. Individuals with gallstones or obstruction in bile duct: People with these issues should avoid the intake of artichoke and its extract because of their ability to promote bile movement. 
3. Pregnant or breastfeeding mothers should avoid artichoke and its extract, as there is a lack of safety information about these.