Healthy foods

Artichoke Benefits and Risks

 
Ulla Rothschuh Osorio
By Ulla Rothschuh Osorio, Biologist. January 3, 2025
Artichoke Benefits and Risks

Artichokes have been valued for centuries not only for their unique flavor but also for their impressive health benefits. This versatile vegetable contains powerful bioactive compounds that support digestive health, liver function, and cardiovascular wellness, while also helping regulate blood sugar and fluid balance. Whether enjoyed as a food, tea, or supplement, artichokes offer multiple ways to improve your health when used appropriately.

In the following article by thedailyECO, we explore the risks and benefits of artichokes, along with usage guidelines and potential contraindications.

Contents
  1. Properties of artichoke
  2. What are the benefits of eating artichokes?
  3. How do you take artichokes?
  4. What are the contraindications for artichoke?

Properties of artichoke

Artichokes are more than just a tasty dish; they're packed with nutrients and offer a range of potential health benefits. Here's a breakdown of what you get in a serving and how it can benefit you. A 100g serving of cooked artichoke provides:

  • 47 calories
  • 10.5g carbohydrates
  • 3.3g protein
  • 0.3g fat
  • 84.9g water
  • 5.4g fiber
  • 44mg calcium
  • 90mg phosphorus
  • 11.7mg vitamin C
  • 20mg magnesium

These nutrients, along with unique bioactive compounds, make artichokes particularly beneficial for health. Artichokes are known to support healthy digestion, liver function, and bile production. They may also contribute to the regulation of blood pressure, cholesterol, and blood sugar levels. Thanks to their natural diuretic action and high fiber content, they can be a helpful addition to a weight management plan.

Are artichokes a superfood?

It depends on how you define the term. If "superfood" means a food that is exceptionally nutrient-dense and offers a wide array of potential health benefits, then artichokes definitely fit the bill. However, it's important to remember that no single food is a magic bullet for health. A balanced diet rich in various fruits, vegetables, and whole grains is key to overall well-being.

Artichoke Benefits and Risks - Properties of artichoke

What are the benefits of eating artichokes?

The artichoke's impressive health benefits come from its unique mix of bioactive compounds and nutrients. Here's a look at how this versatile vegetable can contribute to various aspects of health:

For your gallbladder and digestion:

Artichokes are great for your digestive system. They encourage your body to produce more bile and help your gallbladder work smoothly, which can help prevent gallstones and ease any discomfort you might already have. This boost in bile also helps you digest fats more efficiently, and the fiber in artichokes keeps things moving regularly in your intestines, preventing constipation.

For healthy fluid balance and weight management:

Artichokes act as a natural diuretic, which means they can help reduce fluid retention and swelling, especially in your legs. This, along with their ability to help your body process fats better, can be helpful if you're trying to manage your weight.

For liver health:

Artichokes support your liver in several ways. They help with detoxification and encourage liver cell renewal, which can be beneficial for conditions like hepatitis, cirrhosis, and fatty liver disease. They also offer protection against damage from toxins, alcohol, and some medications.

For blood pressure and blood sugar

Eating artichokes regularly can help keep your blood pressure within a healthy range and regulate your blood sugar levels. This can be particularly helpful for people with high blood pressure, diabetes, or prediabetes.

For heart health:

Artichokes contain compounds that help reduce LDL (bad) cholesterol while supporting healthy HDL levels. Their potassium content also contributes to cardiovascular health.

For immune support:

Rich in vitamin C and antioxidants, artichokes help strengthen your immune system and protect cells from damage. Their anti-inflammatory properties may help reduce chronic inflammation.

For gut health:

Beyond basic digestion, artichokes contain prebiotic fiber that feeds beneficial gut bacteria, supporting a healthy microbiome and overall digestive wellness.

Artichoke Benefits and Risks - What are the benefits of eating artichokes?

How do you take artichokes?

Artichokes can be enjoyed in several ways, each offering their unique benefits. Whether you prefer them as a vegetable, tea, or supplement, here's how to prepare and use them effectively.

Fresh artichokes

Start by cleaning and removing dry outer leaves and tips. Boil in salted water for 30 minutes, until leaves easily detach. When eating, scrape the fleshy part with your teeth, discarding the tough portion.

At the center, you'll find the tender, fully edible heart. Simply remove any stringy parts before enjoying. The hearts are versatile and work well in stews, salads, or sauces.

Artichoke tea

For fresh tea, quarter a clean artichoke and boil in 1 liter of water for 20 minutes. Strain and serve when cool. If using dried artichoke, combine one tablespoon with optional herbs like milk thistle or fennel, boil for one minute, then strain. For optimal benefits, enjoy one cup after meals for up to 3 months, followed by a break.

Supplements

For convenience, artichoke supplements come as capsules (typically 2 daily with meals) or liquid extract (30 drops daily). Always follow product-specific dosage instructions.

Want to maintain healthy cholesterol naturally? Our comprehensive guide shows you proven dietary strategies that work alongside artichokes.

Artichoke Benefits and Risks - How do you take artichokes?

What are the contraindications for artichoke?

While artichokes offer many health benefits, they're not suitable for everyone. Here are important precautions to keep in mind.

  • Those with low blood pressure (hypotension)
  • People with heart conditions
  • Anyone with bile duct blockage or gallstones
  • Those allergic to plants in the daisy family (chrysanthemums, marigolds, daisies)
  • Nursing mothers, as it may reduce milk production

If you have medicated hypertension or take blood-pressure medications, consult your healthcare provider before adding significant amounts of artichokes to your diet. They may interact with certain medications, including:

  • Blood pressure medications
  • Diuretics
  • Statins (cholesterol-lowering drugs)
  • Blood thinners

Pregnant women should consult their healthcare provider before consuming artichoke supplements, though moderate consumption of the vegetable is generally considered safe during pregnancy.

Did you know certain herbs can boost liver health by up to 30%? Explore our guide to healing infusions.

If you want to read similar articles to Artichoke Benefits and Risks, we recommend you visit our Healthy foods category.

Bibliography
  • Cebrián, J. (2002) Dictionary of medicinal plants . Barcelona: RBA Books.
  • Nutrition Treatise: Composition and Nutritional Quality of Foods. (2010). Spain: Editorial Médica Panamericana SA.
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Artichoke Benefits and Risks