Artichokes & Disease Prevention
- Rayki Goh, MSc
- Aug 8
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
ARTICHOKE
Artichokes, scientifically known as Cynara scolymus, are acclaimed for their remarkable antioxidant content. These vegetables are among the richest sources of polyphenols, a group of naturally occurring compounds that have garnered attention for their role in protecting the body against oxidative stress.
Oxidative stress is caused by an excess of free radicals—unstable molecules that can damage cells and contribute to chronic conditions such as heart disease, cancer, and neurodegenerative disorders.
Two key polyphenols found in artichokes are cynarin and chlorogenic acid. Cynarin is particularly recognised for its liver-protective qualities and its ability to enhance digestive health by stimulating bile production. Bile is crucial for the digestion of fats and the absorption of fat-soluble vitamins in the small intestine.
Chlorogenic acid, on the other hand, is associated with improved glucose metabolism, potentially reducing the risk of type 2 diabetes. It also has anti-inflammatory properties and may help lower blood pressure.
The health benefits of artichokes extend beyond their antioxidant capabilities. Regular consumption of artichokes can support the immune system, reduce inflammation, and promote healthier skin by protecting cells from environmental damage.
Including artichokes in your diet is a wise choice, particularly for those looking to safeguard against the harmful effects of oxidative stress and chronic diseases.
Here are Some Scientific Facts on Artichoke:
Antioxidant Content: Artichokes contain high levels of antioxidants. Research has shown that the antioxidant capacity of artichokes is one of the highest among vegetables. A study published in the Journal of Agricultural and Food Chemistry found that artichokes are particularly rich in polyphenols, with a total antioxidant capacity of approximately 2.5–3.5 mmol TE (Trolox equivalents) per 100 grams.
Cynarin: Cynarin has been shown to enhance liver function and promote bile production. A study in the World Journal of Gastroenterology reported that cynarin can significantly increase bile flow, which is crucial for fat digestion and the absorption of fat-soluble vitamins.
Chlorogenic Acid: Chlorogenic acid in artichokes has been linked to improved glucose metabolism. A study in Nutrition & Metabolism demonstrated that chlorogenic acid can lower blood glucose levels and improve insulin sensitivity, which may help reduce the risk of type 2 diabetes. Additionally, research published in Phytotherapy Research highlights its anti-inflammatory properties and potential to lower blood pressure.
Polyphenols and Disease Prevention: The polyphenol content in artichokes, including cynarin and chlorogenic acid, has been associated with a reduced risk of chronic diseases. According to a review in Critical Reviews in Food Science and Nutrition, polyphenols play a protective role against oxidative stress and may help lower the risk of heart disease and cancer.
General Health Benefits: Regular consumption of artichokes has been associated with various health benefits. Research in Nutrients suggests that artichokes can support immune function, reduce inflammation, and contribute to healthier skin due to their rich antioxidant content.
5 Popular Dishes You Can Prepare at Home:
Artichoke and Spinach Dip – A creamy, cheesy blend of artichokes, spinach, and a touch of garlic, perfect for serving with crackers or toasted bread.
Grilled Artichokes with Lemon-Garlic Butter – Tender artichokes grilled to perfection and served with a zesty lemon-garlic butter sauce.
Artichoke and Potato Frittata – A hearty, flavourful frittata made with artichokes, potatoes, and a sprinkle of Parmesan cheese.
Artichoke and Tomato Salad – A refreshing salad combining artichoke hearts, ripe tomatoes, fresh basil, and a light vinaigrette dressing.
Stuffed Artichokes – Whole artichokes filled with a mixture of breadcrumbs, Parmesan, and herbs, then baked until golden and delicious.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
