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Artichoke
- is a good source of folate,
dietary fiber, and vitamins C and K |
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1. Artichoke Facts |
2. Tips for Cooking
and Storage ( External Links ) |
3. Types of Artichokes
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4. Artichoke Nutritional
Value |
5. Artichoke Health
Benefits |
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Artichoke
Facts |
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The Globe
Artichoke (Cynara cardunculus var. scolymus)
is classified as a "thistle" species, which
is cultivated as food. |
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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. |
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Tips
for Cooking and Storage |
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| Please visit the web site, Ocean
Mist Farms (California
Artichoke & Vegetable Growers Corporation)
for information about; |
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Types
of Artichokes (Australia) |
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| 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 |
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| Artichoke
Nutritional Value |
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Vegetables
" Artichoke "
( Nutritional value )
Nutritional value per 100 g
Artichokes, (globe or french), cooked,
boiled, drained, with salt |
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Weight of Vegetable - 1 cup of hearts
= 168 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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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 |
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| 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 |
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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 |
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Monounsaturated
Fatty Acids |
g |
0.011 |
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Polyunsaturated
Fatty Acids |
g |
0.145 |
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Trans
Fatty Acids |
g |
0.000 |
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| Carotenoids |
Beta-Carotene |
µg |
8 |
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Lutein
+ zeaxanthin |
µg |
464 |
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| 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 |
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Artichoke
Nutritional Value |
| The
phytonutrients in artichokes provide
the highest antioxidant capacity reported
for any known vegetable. |
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Artichoke
Health Benefits |
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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. |
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ARTICHOKE
HEALTH |
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| ANTIOXIDANTS
Highest capacity of any vegetable |
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CANCER
PREVENTION
Interferes with estrogen receptors |
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| DIGESTIVE
SUPPORT
Increases production of bile
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BONE
HEALTH
Bone & Joint health benefits |
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| BRAIN
AND COGNITIVE BENEFITS
Vitamin K
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FOLIC
ACID
Increases fertility in men & women |
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| BLOOD
PRESSURE
High in Potassium |
LIVER
HEALTH
Increase of Vitamin E |
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DIETARY
FIBER
Enough to keep you regular |
CHOLESTEROL
Lowers total blood cholesterol |
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METABOLIC
FUNCTION & PROTECTION AGAINST FREE RADICALS
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References |
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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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For
More Information |
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