Artichokes: Fiber-Rich Super Veggie for Digestion and Liver Health
Artichokes are nutrient-dense buds packed with fiber, antioxidants, and plant compounds that support digestion and heart health.
What Are Artichokes?
Artichokes (*Cynara scolymus*) are the edible flower buds of a Mediterranean plant. The heart and tender leaves are prized for their **nutty, earthy flavor** and **high fiber**.
Nutrition (per 100 g, cooked)
- **Calories:** ~47 kcal
- **Carbs:** ~11 g
- **Fiber:** ~5 g
- **Protein:** ~3.3 g
- **Fat:** ~0.2 g
- **Folate:** ~68 µg (17% DV)
- **Vitamin C:** ~11 mg (13% DV)
- **Potassium:** ~370 mg
- **Magnesium & antioxidants:** abundant
Health Benefits
- **Supports digestion:** rich in **fiber and cynarin**, stimulates bile and gut health.
- **Liver protection:** cynarin and silymarin aid detoxification.
- **Heart health:** fiber and antioxidants may help lower LDL cholesterol.
- **Blood sugar balance:** fiber slows glucose absorption.
- **Weight control:** low calorie, filling food.
Potential Drawbacks
- **Gas/bloating** in sensitive individuals due to fiber and inulin.
- May trigger allergies in those sensitive to **ragweed**.
- Canned or marinated artichokes can be **high in sodium or oil**.
Culinary Uses
- **Steam or roast** whole artichokes and dip leaves in olive oil or yogurt sauce.
- Use **artichoke hearts** in **pasta, pizza, salads, risotto, or dips**.
- Combine with lemon, garlic, and herbs for a Mediterranean touch.
Summary
A Mediterranean superfood for digestion, heart, and liver—rich in fiber, antioxidants, and flavor.
- 1. Artichokes
Artichokes (artičoke): povrće bogato vlaknima, folatom, vitaminom C i antioksidansom cinarinom; podržava probavu i zdravlje jetre.