One thing to note when you are working with artichokes is that if you leave them sitting out they will oxidize and turn black. Similar to an apple turning brown or avocado turning black. So to counter this have a bowl of acidulated water nearby to soak them. I just added about a 1/4 cup of lemon juice to a big bowl of water.
Health Benefits of Artichokes*
- Artichoke is low in calories and fat; nonetheless, it is a rich source of dietary fiber. It provides 5.4 g per 100 g, about 14% of RDA fiber. Dietary-fiber helps control constipation conditions, decrease bad or "LDL" cholesterol levels by binding to it in the intestines and help prevent colon cancer risks by preventing toxic compounds in the food from absorption.
- Artichoke contains bitter principles, cynarin and sesquiterpene-lactones. Scientific studies show that these compounds inhibit cholesterol synthesis and increase its excretion in the bile and thus; have overall cholesterol reduction in the blood.
- Fresh artichoke is an excellent source of vitamin folic acid; provide about 68 µg per 100 g (17% of recommended daily allowance). Folic acid acts as a co-factor for enzymes involved in the synthesis of DNA. Scientific studies have proven that adequate levels of folates in the diet during pre-conception period, and during early pregnancy, help prevent neural tube defects in the newborn baby.
- Fresh globes also contain good amounts of anti-oxidant vitamin; vitamin-C (Provides about 20% of recommended levels per 100 g). Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
- It is one of the vegetable sources for vitamin K; provide about 12% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
- It is an also good source of antioxidants such as silymarin, caffeic acid, and ferulic acid, which help the body protect from harmful free-radical agents. Total antioxidant strength (ORAC) of artichokes (globe or french) is 6552 µmol TE/100 g.
- It is also rich in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for optimum cellular metabolic functions.
- Further, artichoke is rich source of minerals like copper, calcium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.Iron is required for red blood cell formation.
- Additionally, it contains small amounts of antioxidant flavonoid compounds like carotene-beta, lutein, and zea-xanthin.