Artichokes (Globe or French) – Raw: Nutritional Information & Health Benefits
Artichokes, whether globe or French varieties, are a nutritious and delicious addition to any diet. Known for their unique taste and tender flesh, they offer an impressive array of health benefits. Rich in dietary fiber and essential vitamins and minerals, artichokes are not only versatile in the kitchen but also contribute to a healthy lifestyle.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 47 kcal |
| Protein | 3.27 g |
| Total Fat | 0.15 g |
| Saturated Fat | 0.036 g |
| Carbohydrates | 10.51 g |
| Dietary Fiber | 5.4 g |
| Sugars | 0.99 g |
| Calcium | 44 mg |
| Iron | 1.28 mg |
| Magnesium | 60 mg |
| Phosphorus | 90 mg |
| Potassium | 370 mg |
| Sodium | 94 mg |
| Zinc | 0.49 mg |
| Copper | 0.231 mcg |
| Manganese | 0.256 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 11.7 mg |
| Thiamin (B1) | 0.072 mg |
| Riboflavin (B2) | 0.066 mg |
| Niacin (B3) | 1.046 mg |
| Vitamin B6 | 0.116 mg |
| Folate (B9) | 68 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Raw Artichokes
Artichokes are incredibly rich in antioxidants, particularly vitamin C, which helps to combat oxidative stress and supports the immune system. The significant amount of dietary fiber in artichokes contributes to digestive health, promoting regular bowel movements and reducing the risk of gastrointestinal issues.
Their potassium content is also noteworthy, supporting heart health by helping to regulate blood pressure. Additionally, artichokes contain high amounts of magnesium and phosphorus, essential for maintaining healthy bones and overall cellular function.
The presence of iron aids in the production of red blood cells, while the B vitamins, including folate and niacin, play a vital role in energy metabolism and maintaining healthy skin and nervous system function. These benefits, combined with the low calorie and fat content of artichokes, make them an excellent choice for a balanced, nutrient-dense meal.
Dietary Preferences & Allergen Information
Artichokes are naturally gluten-free, making them suitable for those with celiac disease or gluten intolerance. They are also vegetarian, vegan, and plant-based friendly, providing an excellent source of protein and fiber for plant-based diets.
For individuals on a low-sodium diet, raw artichokes can be included in their meal plan, as they contain a moderate amount of sodium (94 mg per 100g). They are also free from common allergens like dairy, nuts, and eggs, making them a safe choice for those with food sensitivities or allergies.
Tips for Enjoying Raw Artichokes
Raw artichokes have a unique, slightly bitter flavor that pairs well with various dips, including lemon or garlic-infused olive oil. To enjoy them raw, slice the artichokes thinly and incorporate them into salads or as a topping for pizzas. When preparing raw artichokes, it’s important to remove the tough outer leaves and trim the stems for a more enjoyable texture.
For those looking to increase their intake of vegetables and superfoods, artichokes are an excellent choice. Their combination of nutrients, fiber, and antioxidants makes them a powerhouse food to incorporate into your meals, whether served raw, roasted, or boiled.
Conclusion
Incorporating raw artichokes into your diet can provide a wealth of nutritional benefits, from boosting immune health to promoting digestive well-being. Their versatility in cooking and array of nutrients make them an ideal food for any meal plan. With their rich flavor and myriad health benefits, artichokes are not just a treat for the taste buds but also a powerhouse for your overall health.
