5 Fantastic Artichoke Benefits, Including Tons of Gut-Healthy Fiber

Artichokes are packed with important nutrients.

Did you know that when you eat artichokes, you’re eating flower buds that haven't bloomed? Artichokes are a pinecone-shaped vegetable that are in season in spring and fall. You can eat the artichoke’s leaves and heart, which refers to the fleshy center part of the plant inside its many layers of leaves and below the non edible “choke.”

Besides being incredibly delicious and easy to cook, artichokes have a ton of health benefits because they’re packed with important nutrients. Nutrition experts list the unique benefits of  artichokes, and why they’re such a healthy veggie.

Related: 9 Healthiest Vegetables to Eat, According to RDs

Top Benefits of Artichokes

They're full of fiber.

“If one of my clients is looking to increase their fiber, I would certainly recommend artichokes,” says Ginger Hultin, MS, RDN, CSO, registered dietitian and owner of Ginger Hultin Nutrition and author of the e-book Anti-Inflammatory Diet Meal Prep.

A medium sized artichoke provides about 7 grams of fiber, which is almost 30 percent of the recommended amount of 25 grams of fiber per day for healthy adult women (38 grams for men). Fiber is important for keeping your gut healthy and improving your digestive symptoms, says Krista Linares, MPH, RDN, registered dietitian and owner of Nutrition con Sabor. She adds that fiber also has longer-term health benefits, such as helping to improve cholesterol levels, reduce heart disease risk, and reduce diabetes risk.

Artichokes are especially high in a type of fiber called inulin, Hultin says, which is “a highly fermentable fiber.” This means that it’s easily broken down and used by the good gut bacteria as a food source. “In turn, the gut bacteria make byproducts that are beneficial to human health, like short chain fatty acids,” explains Hultin. Short chain fatty acids have been linked to lowering the risk of developing medical conditions like diabetes, heart disease, and inflammatory diseases.

They're rich in potassium.

Artichokes are a healthy source of potassium, with one medium artichoke providing 18 percent of the recommended amount of 2600 milligrams of potassium for healthy adult women (474 milligrams).

“Potassium is really important for blood pressure,” Linares says. “If you have high blood pressure, a lot of us naturally think that we should reduce sodium, but the other thing that we should be doing at the same time is increasing potassium.” This is because your kidneys clear more sodium from your blood when potassium enters the bloodstream, lowering your blood pressure.

Potassium is also a type of electrolyte, Hultin says. Thanks to potassium, your nerves are able to send signals and your muscles and heart are able to contract.

Related: Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes

They're a good source of folate.

Healthy adults require 400 micrograms DFE of folate, or vitamin B9, per day. A medium artichoke has 61.2 micrograms DFE of folate, which is 15 percent of the Recommended Dietary Allowance (RDA). Your body uses folate to form tissues, DNA, and red blood cells, and to help cells divide. This vitamin is particularly important for pregnant women, who need to have 500 micrograms DFE per day in order to help prevent neural tube defects in the growing fetus.

They're high in magnesium.

A medium artichoke has 24 percent of the RDA of magnesium for healthy adult women. Magnesium is needed for your nerves, muscles and heart to work well, for producing energy, for good control of your blood sugar and blood pressure, and to form protein, DNA, and bones.

They contain vitamin C and other potent antioxidants.

Artichokes provide you with antioxidants, which help reduce the amount of reactive oxygen species, or ROS, in the body. These are waste products formed by the body. Too much ROS can result in excessive inflammation, and long-term excessive inflammation can increase the risk of a number of diseases.

Vitamin C is one of the main antioxidants in artichokes. “Vitamin C helps mobilize cells in the immune system, and helps the body make collagen for skin health and wound healing,” says Hultin. One medium artichoke gives you 20 percent of the RDA of vitamin C for healthy adult women.

Related: How to Prep and Cook Fresh Artichokes Perfectly Every Time

Artichoke Leaves vs. Hearts: Is One Healthier Than the Other?

Both Linares and Hultin say the research isn’t very clear on whether the leaves are higher than the hearts in certain nutrients, and vice versa. However, there is scientific data that both the leaves and the hearts carry nutrients and properties that can benefit health, so you can incorporate both parts of the artichoke into your diet knowing they’re both nutritious.

Who Should Not Eat Artichokes?

Besides those who are allergic to artichokes, people who have irritable bowel syndrome and are following the low FODMAP diet would need to avoid artichokes. FODMAP refers to a group of fermentable natural sugars in certain foods that can cause unwanted gut symptoms. Inulin is considered to be high FODMAP, and artichokes contain inulin.

Adding More Artichokes to Your Meals

When cooked, artichoke develops a nutty and earthy flavor. The most popular ways to consume artichokes are straight from a can or jar, steamed or boiled, baked or roasted, or lightly fried to crispy perfection. Canned or jarred artichokes are often pre-marinated and salted so they’re savory and mildly tangy with a crunchy, satisfying texture. Boiled artichokes, on the other hand, turn the flesh on the leaves and of the heart turn more soft and silky. While the heart retains a little bit of bite when soft, the leaves develop a buttery texture and mild sweetness that’s hard to beat.

If you’re the type of person who needs their meals to be ready quickly, Linares suggests canned or jarred artichoke hearts as they make an easy and interesting addition to any salad. A thing to note is that the high heat used during the canning and jarring process may lower the amount of vitamin C and folate, but this shouldn’t put you off—the other nutrients in the artichoke will be unaffected and they’re still a delicious and healthy choice.

When choosing the type of canned or jarred artichokes, think about your own health goals and preferences, advise Linares and Hultin. “For example, if you have concerns about your sodium intake because of high blood pressure, you might want to look for canned artichokes that are lower in sodium or you might want to consider rinsing artichokes from the can before you use them,” says Linares. And “if you are trying to lower your fat or calorie intake, look for artichoke hearts that are canned in water instead of oil,” Hultin says.

To enjoy the artichoke leaves, Hultin suggests looking up simple recipes that show you how to steam, bake, or grill whole artichokes, and eat the insides of each leaf with an accompanying dip of greek yogurt dip mixed with lemon juice, mustard, and herbs; a tangy vinaigrette; or a bright pesto. For something a bit richer for a special occasion, you can also dip the leaves in tasty melted butter, aioli or mayo.

Related: How to Cook Artichokes 10 Different Ways—Including Grilled, Steamed, and More

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