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Vegetables / Artichoke

Artichoke - is a good source of folate, dietary fiber, and vitamins C and K

1. Artichoke Facts
2. Tips for Cooking and Storage ( External Links )
3. Types of Artichokes
4. Artichoke Nutritional Value
5. Artichoke Health Benefits
 
 

Artichoke Facts

The Globe Artichoke (Cynara cardunculus var. scolymus) is classified as a "thistle" species, which is cultivated as food.
 
History and Origin
According to legend the artichoke was created when the Greek God, Zeus turned his love interest into a "thistle" after being rejected. Despite it's beginnings, the ancient population considered it to be full of health benefits, using it as an aphrodisiac, a diuretic, a breath freshener and a deodorant.
Not to be confused with the Jerusalem or the Chinese Artichoke (neither is any relation to the common Globe Artichoke), this vegetable is native to the Mediterranean, (i.e. the Canary Islands, Greece, Italy, Yugoslavia, southern France, Portugal, Spain, north-western Libya, northern Morocco, Tunisia, Cyprus and Turkey). There is also a commercial production of the Globe Artichoke in the six central coastal counties of California, from Marin to Santa Barbara.
 

Tips for Cooking and Storage

Please visit the web site, Ocean Mist Farms (California Artichoke & Vegetable Growers Corporation) for information about;
Tips for Cooking Artichokes
Steaming Artichokes (You Tube) Ocean Mist Farms
Boiling Artichokes (You Tube) Ocean Mist Farms
Baking Artichokes (You Tube) Ocean Mist Farms
Tips for Serving Artichokes
How to Serve an Artichoke (You Tube) Ocean Mist Farms
Tips for Eating Artichokes
How to Eat an Artichoke (You Tube) Ocean Mist Farms
Preperation and Storage
Selecting and Storage of Artichokes
How to Prepare Fresh Artichokes for cooking (You Tube)

Types of Artichokes (Australia)

Types of Artichokes
• Purple Baby Anzio
• The Big Heart
• Classic Green Globe
• The oblong Siena
• The petite Mercury
• The rotund Omaha
• The two-inch-wide Fiesole
• The Chianti
• The vividly colored King
     

Artichoke Nutritional Value

Vegetables " Artichoke " ( Nutritional value )
Nutritional value per 100 g
Artichokes, (globe or french), cooked, boiled, drained, with salt
Weight of Vegetable - 1 cup of hearts = 168 g
Nutrient ( Proximate's )
Unit
Value
Daily Value %
Energy
kcal
51
2.5%
Protein
g
2.89
5.7%
Total lipid (fat)
g
0.34
0.5%
Carbohydrate, by difference
g
11.39
3.7%
Fiber, total dietary
g
5.7
22.8%
Sugars, total
g
0.99
 
Minerals
Calcium, Ca
mg
21
2.1%
Iron, Fe
mg
0.61
3.3%
Magnesium, Mg
mg
42
10.5%
Phosphorus, P
mg
73
7.3%
Potassium, K
mg
286
8.1%
Sodium, Na
mg
296
12.3%
Zinc, Zn
mg
0.40
2.6%
Copper, Cu
mg
0.127
6.3%
Manganese, Mn
mg
0.225
11.2%
Selenium, Se
µg
0.2
0.2%
Vitamins
Vitamin C, total ascorbic acid
mg
7.4
12.3%
Thiamin (B-1)
mg
0.050
3.3%
Riboflavin (B-2)
mg
0.089
5.2%
Niacin (B-3)
mg
1.110
5.5%
Pantothenic acid (B-5)
mg
0.240
2.4%
Vitamin (B-6)
mg
0.081
4%
Folate (B-9)
µg
89
22.2%
Choline, total
mg
34.4
 
Vitamin A, IU
IU
13
0.2%
Vitamin E (alpha-tocopherol)
mg
0.19
0.6%
Vitamin K (phylloquinone)
µg
14.8
18.5%
Lipids
Saturated Fatty Acids
g
0.079
 
Monounsaturated Fatty Acids
g
0.011
 
Polyunsaturated Fatty Acids
g
0.145
 
Trans Fatty Acids
g
0.000
 
Carotenoids
Beta-Carotene
µg
8
 
Lutein + zeaxanthin
µg
464
 

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Artichoke Nutritional Value
The phytonutrients in artichokes provide the highest antioxidant capacity reported for any known vegetable.


Artichoke Health Benefits

Research indicates that artichokes are a super food, being high in phytonutrient content. The phytonutrients in artichokes provide the highest antioxidant capacity reported for any known vegetable. 120g of artichoke contains enough dietary fiber to not only keep you regular, but improve the entire digestive system. Studies have shown artichokes to aid digestion, liver and gallbladder function, reduce cholesterol, aid bloating, flatulence, heart burn and irritable bowel syndrome.


 
ARTICHOKE HEALTH
 
ANTIOXIDANTS
Highest capacity of any vegetable
CANCER PREVENTION
Interferes with estrogen receptors
   
DIGESTIVE SUPPORT
Increases production of bile

BONE HEALTH
Bone & Joint health benefits
   
BRAIN AND COGNITIVE BENEFITS
Vitamin K
FOLIC ACID
Increases fertility in men & women
   
BLOOD PRESSURE
High in Potassium
LIVER HEALTH
Increase of Vitamin E
   
DIETARY FIBER
Enough to keep you regular
CHOLESTEROL
Lowers total blood cholesterol
 
METABOLIC FUNCTION & PROTECTION AGAINST FREE RADICALS
 

 

References

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
All About Artichokes - Ocean Mist (The largest grower of fresh Artichokes in the United States)
 

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