Vitamins, Minerals and More
When it comes to nutrition, no one can out smart Mother Nature. Artichokes, with their beautiful packaging and exquisite taste, offer a unique nutritional inventory.
Artichokes are an under-recognized source of potassium, a mineral that’s vital to maintaining normal heart rhythm, fluid balance, muscle and nerve function. One medium Artichoke provides more than 400 milligrams of potassium, about as much as a small banana. There is strong evidence that a diet rich in potassium is linked to reduced risk of stroke. Potassium also blunts the effects of salt on blood pressure.
Magnesium is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating our body temperature. Many adults — especially women — aren’t getting enough of this mineral. Artichokes are a good source.
Artichokes are an excellent source of vitamin C, a water-soluble vitamin that functions as a potent antioxidant. Vitamin C is vital for a healthy immune system. It also is important in forming collagen, a protein that gives structure to our bones, cartilage, muscle and blood vessels. Vitamin C also aids in the absorption of iron.
Found only in plant foods, fiber helps maintain a healthy digestive system, lowers blood cholesterol, reduces the risk of heart disease and may prevent certain types of cancer. Fiber also works to keep blood-sugar levels stable, which is especially important for people with diabetes. It can also help us feel full, aiding in weight control. Artichokes are fiber rich, providing 10.3 grams in one Artichoke (120 grams).
The USDA 2005 Dietary Guidelines for Americans recommend eating more plant-based protein in place of animal-based protein as a way to help reduce saturated fat and cholesterol intake. With no fat, cholesterol or trans fat, Artichokes are a healthful source of protein. One medium Artichoke provides 4 grams of protein.
Did You Know...
According to the American Dietetic Association, Americans consume only 12 grams to 15 grams of the recommended 20 to 35 grams of fiber per day. One Artichoke (120 grams) contains 10.3 grams of dietary fiber, and that makes a significant contribution to the daily requirement.