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Super Foods that Heal - ARTICHOKE PDF Print E-mail
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Written by Toma Grubb   
Wednesday, 27 September 2006

Super Foods that Heal -　ARTICHOKE Nutritional and health benefits of Artichoke

 

artchok15Artichokes are low in calories, with only 60 calories for one medium cooked globe and fat-free. It is a natural diuretic, a digestive aid, and provides nutrition to health-promoting bacteria in the intestinal tract. Some studies suggest that fresh artichokes help control blood sugars in diabetics and lower cholesterol levels thus warding off arteriosclerosis. Although artichokes have a high amount of natural sodium, they are still lower than most processed foods, and are also good sources of fiber, potassium and magnesium. Some claim an extended period of eating artichokes when in season will result in a cleaning and detoxification of the body.


Don't let the thorny leaves of the artichoke discourage you. Within this member of the thistle family lies a treasure for the palate and a boon to the body. Spring is prime time for artichokes.

The ancients considered artichokes to have many benefits. Artichokes, including leaves, were thought to be an aphrodisiac, a diuretic, a breath freshener and even a deodorant. Decoctions of artichoke leaves have been used as blood cleansers, cholerics, to improve bile production and secretion and to detox the liver and the skin. The new information about phytochemicals contained in vegetables and fruits is confirming some of these ancient claims. Research is now underway to determine the phytochemicals in artichokes, and work continues to define the role these phytochemicals play in maintaining good health and preventing disease.

Current research is showing benefits to the liver from cynarin, a compound found in the artichoke's leaves. Silymarin is another compound found in artichokes that has powerful anitoxidant properties and may help the liver regenerate healthy tissue.

Artichokes are nutrient dense, so, for the 25 calories in a medium artichoke, you're getting 16 essential nutrients!

Artichokes provide the important minerals magnesium, chromium, manganese, potassium, phosphorus, iron and calcium. For example, that 25 calorie artichoke provides 6% of the Recommended Daily Value of phosphorus, 10% of magnesium, 8% of manganese, 10% of chromium, 5% of potassium, 4% of iron and 2% of calcium and iron.

In addition to all these important minerals, artichokes are a good source of fiber (12% of the RDV), vitamin C (10% of the RDV), and folate (10% of the RDV).

Artichokes are low in calories and sodium, have no fat and no cholesterol.

All this means that artichokes, as a part of a well balanced, high-fiber diet, can help reduce the risk of certain types of heart disease, cancers and birth defects.

 

Artichoke

Nutrition Facts

 serving size: 1 medium artichoke servings: 11.0
  Calories per serving:

calories 50.00;Calories from fat 0.2

% daily value*
 Total Fat 0.2
   Saturated Fat 0.0
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.07 g
   Monounsaturated fat 0.00 g
Cholesterol 0.00 mg
Sodium 95.00 mg
Potassium 354.00 mg
Total Carbohydrate 11.18 g
Net Carbohydrate 5.78 g
   Dietary fiber 5.40 g
   Sugars 0.99 g
Protien 3.48 g
Vitamin A 177.00            Vitamin C 10.00 mg
Calcium 45.00 mg             Iron 1.29 mg
Actual values are used in this label instead of % of DRV
Total Protien 23.17% 
Total Carbohydrate 74.43% 
Total Fat 2.40% 
 

Serves 1.0    •    1 medium artichoke
50.00 Calories per serving.    •    PCF Ratio: 23-74-2
Protein  per serving: 3.48 g g    •    Carbohydrate per serving: 11.18 g g    •

   Fat per serving: 0.16 g g

Ingredients:
100 grams - ARTICHOKE, BOILED, NO SALT (GLOBE OR FRENCH), medium, drained

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  50.00

Food Energy (kj) 209.20 kj

  

Protein (g) 3.48 g

Calories from Protein 11.58

 % Calories from Protein 23.17

Carbohydrates (g) 11.18 g

Calories from Carbohydrates  37.22

 % Calories from Carbohydrates 74.43

Est. Net Carbs (g) 5.78 g

Starch (g)* 0.00 g

 Sugars (g) 0.99 g

Glucose (g)* 0.00 g

Fructose (g)* 0.00 g

 Galactose (g)* 0.00 g

Sucrose (g)* 0.00 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 5.40 g

   

    

Total Fat (g) 0.16 g

Calories from Fat 1.20

 % Calories from Fat 2.40

Saturated Fat (g) 0.04 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.00 g

Polyunsaturated Fat (g) 0.07 g

 Omega-3 (g) 0.02 g

Omega-6 (g) 0.05 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 1.21 g

 Water (g) 83.97 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          177.00

Vit-B1 Thiamine (mg)            0.06 mg

Vit-B2 Riboflavin (mg)                 0.07 mg

Vit-B3 Niacin (mg)                  1.00 mg

Vit-B5 Pantothenic Acid (mg)    0.34 mg

Vit-B6 Pyridoxine (mg)           0.11 mg

Total Folate (mcg)                        51.00 mcg

Folate, Food (mcg)                  51.00 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          51.00 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         10.00 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.19 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  14.80 mcg

Minerals

Calcium (mg)          45.00 mg

Magnesium (mg) 60.00 mg

 Phosphorus (mg) 86.00 mg

Potassium (mg)     354.00 mg

Sodium (mg)         95.00 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.23 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                1.29 mg

 Manganese (mg)   0.26 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.20 mcg

 Zinc (mg)                 0.49 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 9.00 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 106.00 mcg

 Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  464.00 mcg

Amino Acids

Histidine (g)*0.00 g

Isoleucine (g)*0.00 g

 Leucine (g)*0.00 g

Lysine (g)*0.00 g

Methionine (g)*0.00 g

 Phenylalanine (g)*0.00 g

Threonine (g)*0.00 g

Tryptophan (g)*0.00 g

 Valine (g)*0.00 g

Alanine (g)*0.00 g

Arginine (g)*0.00 g

 Aspartic acid (g)*0.00 g

Cystine (g)*0.00 g

Glutamic acid (g)*0.00 g

 Glycine (g)*0.00 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.00 g

 Serine (g)*0.00 g

Tyrosine (g)*0.00 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.03 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.00 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.05 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.02 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.

 

 
 


 
Last Updated ( Thursday, 31 July 2008 )
 
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