Top 8 Health Benefits of Artichokes and Artichoke Extract

Artichokes are rich in fiber, antioxidants, vitamins, and minerals. Although often considered a vegetable, artichokes (Cynara cardunculus var. scolymus) are actually a type of thistle that originated in the Mediterranean and has long been used for its potential health benefits.

They may help improve blood sugar control, digestion, heart health, and liver function. Artichoke extract, which contains concentrated plant compounds, is also widely used as a supplement.

1. Loaded With Nutrients

Artichokes are low in fat but rich in fiber, vitamins, minerals, and antioxidants.

1 cup (170 g) cooked artichoke contains:

• Calories: 90

• Carbs: 20 g

• Fiber: 10 g

• Protein: 5 g

• Fat: 0.6 g

They are also high in folate, vitamin C, magnesium, phosphorus, potassium, and other beneficial nutrients.

2. May Improve Cholesterol Levels

Artichoke leaf extract may help reduce total cholesterol, LDL (“bad”) cholesterol, and triglycerides. Some studies show improvements after taking the extract for several weeks.

3. May Help Regulate Blood Pressure

Research suggests artichoke extract may help lower systolic and diastolic blood pressure. Artichokes also contain potassium, which supports healthy blood pressure levels.

4. May Improve Liver Health

Artichoke leaf extract may protect the liver from damage, reduce inflammation, and promote bile production, which helps remove toxins from the body.

5. May Improve Digestive Health

Artichokes are rich in fiber and contain inulin, a prebiotic that supports healthy gut bacteria. They may also help relieve indigestion, bloating, constipation, and diarrhea.

6. May Ease Symptoms of Irritable Bowel Syndrome (IBS)

Some studies suggest artichoke leaf extract may reduce IBS symptoms such as stomach pain, bloating, diarrhea, and constipation.

7. May Help Lower Blood Sugar

Certain compounds in artichokes may help reduce blood sugar levels and improve metabolic health.

8. May Have Anticancer Properties

Laboratory and animal studies suggest antioxidants in artichokes may help slow cancer cell growth, though more human research is needed.

How to Add Artichokes to Your Diet

Artichokes can be steamed, boiled, grilled, roasted, or sautéed. Both the leaves and the heart are edible, and they are commonly added to salads, pizzas, or served with sauces.

Takeaway

Artichokes are a nutritious food that may support heart health, digestion, liver function, and blood sugar control. However, many benefits are based on studies using concentrated artichoke extract, so more research is needed.