How to Improve your Overall Health with Artichoke?

Last Updated on – November 21, 2025 by Robert Dowling

Native to the Mediterranean region, artichoke (Cynara cardunculus) is a fibre rich, highly nutritious and savoury vegetables which is rich in vitamins, various phenolic compounds, antioxidants and disease-fighting phytochemicals with low in calories. Artichoke plant extract is usually derived either from the whole plant, thorny leaves, roots, bud or stem. Both dried extraction and aqueous extraction of artichoke provides extensive range of health benefits whether it is consumed as powder, juices, capsules or tablets. Formulation approaches of artichoke extraction sometimes also used as medicines.

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Nutritional information of Artichoke

Artichokes are loaded with lots of powerful nutrients that supports different systems of our body that are mentioned below:

This low carbs vegetable is rich in fibre and starch. Extracts mainly contains a prebiotic fibre component called inulin that supports healthy gut.
About 3-4 grams of proteins are usually present in a medium-sized artichoke. This high amount of plant-based proteins reduces the risk of different serious coronary complications.
Very minimal amount of fats is present in artichoke.
Rich source of vitamin K (20% of Daily value) that supports blood clotting and bone formation and folate or folic acid (20% of Daily value) supports healthy blood cell formation as well as. Extracts of artichoke also contains vitamins like vitamin C (21% of Daily value)and vitamin B complex (vitamin B1, vitamin B2, and vitamin B3, vitamin B5, and vitamin B6) (11% of Daily value). Vitamin C regulates collagen formation, boost immune system to function healthily and also provide anti-aging property. While vitamin B complex mainly takes care of proper function of nervous system.
Various minerals present in artichoke extract, such as potassium (13% of Daily value; maintains normal heart function, blood pressure, and muscle contraction), magnesium (20% of Daily value; helps in the contraction of muscle and nerve), manganese (supports normal bone health and collagen production), phosphorus (12% of Daily value; maintains bone health), copper (40% of Daily value; maintains proper metabolic functions) and iron (12% of Daily value; helps in haemoglobin synthesis and its normal value).
Huge quantity of fibre present in artichoke extracts supports healthy gut function and metabolism. About moderate quantity of this extract contains around 6-7 grams of fibre, which is quite higher than the daily recommended dose.
Antioxidants: Artichoke extract also contains huge amount of antioxidants that protects the cells from the damage by free radicals and thus also prevent inflammations and certain chronic diseases.

Nutritional Health Benefits of Artichoke Extract

Regulates cholesterol level: Artichoke extract has highly positive effects in reducing blood cholesterol and triglyceride levels due to its high fibre content. This extract not only controls cholesterol level but also prevents its formation due to the presence of an antioxidant compound called luteolin. Even, the leaf extract of artichoke also processes the excess amount of blood cholesterol level efficiently thereby lowers the amount of triglyceride, total cholesterol and bad cholesterol or LDL. Thus, artichoke extract can be great heart-healthy diet as certain dosage of this extract daily for 12 weeks reduces the cholesterol level by18%.

Improves Blood Pressure Regulation: Artichoke extract is highly beneficial for controlling high blood pressure or hypertension thereby reduces the increased risk of brain stroke and heart attack. Due to the presence of high amount of potassium in artichoke extract that not only replenish the loss electrolytes but also helps proper kidney function in neutralizing the ill effects of excess sodium from the blood which ultimately maintains proper systolic and diastolic blood pressure.

Maintains Proper Liver Health: Artichoke extracts contain two vital critical antioxidants, such as silymarin and cynarin, which enhance the overall liver health by limiting as well as eradicating different toxins from the body. Furthermore, the caffeoylquinic acids and other phytochemicals and phenols present in the extract act as stimulators in regulating bile production. However, in case of many liver diseases like no-alcoholic fatty liver diseases, liver cirrhosis, Hepatitis C or jaundice, daily intake of this extract reduces liver enzyme levels that prevents liver damage due to inflammation.

Effect on Digestive Health: Artichoke extracts are a great source of digestive fibre which keeps digestive system healthy by enhancing the generation of good gut-friendly bacteria thus prevents the risk of certain bowel cancers, diarrhoea and constipation. Inulin, a type of prebiotic fibre also presents in artichoke extract alleviates the symptoms of indigestion or dyspepsia, including nausea, ulcer, acid reflux, diverticulitis, blotting, gas, vomiting, stomach pain and heartburn. Moreover, artichoke extract may have antispasmodic properties that helps in removing muscle spasm in case of Irritable Bowel Syndrome or IBS. Recommended dosage of daily intake of the extract decreases stomach upset problems and IBS by almost 40%.

Helps in Diabetes and Weight Management: Artichoke leaf extracts have the property to lower blood sugar levels thus helps in enhanced blood sugar management. Recommended dosage of regular intake of the extract also help in reducing waist circumference thereby providing ideal weight management.

Provides Anti-cancer Effect: Studies have proved that artichoke extract impairs the growth of certain types of cancer due to its different antioxidant contents, such as quercetin, rutin, gallic acid, cynarin, silymarin, etc. Research also has indicated that the anti-carcinogenic properties of the extract have extensive impact in controlling the growth of breast cancer cells due to the presence of various polyphenolic compounds. The artichoke extract even fights inflammation and stops the cancer cell from multiplying and thus helps in managing certain cancer types, such as Leukemia, colon cancer, liver cancer, prostate cancer, etc.

Helps in Treating Allergies: Artichoke extracts have the great potential to eliminate inflammation. Due to high content of Vitamin B Complex and folic acid this extract eradicates different types of allergies as well as asthma effectively.

Boost Immune System: The presence of very high quantity of vitamin C as well as many immune-enhancing anti-oxidizing agents in the artichoke extracts, this extract easily boost your immune system by prevent cold and cough and many other chronic auto-immune diseases.

Promotes Good Sleep: The extract of one medium to large artichoke contains around 90 to 100 mg of magnesium, which 20% more than the daily recommended value. Studies have shown that magnesium has the property to promote better sleep, especially for the case of people suffering from insomnia. Even more, this essential electrolyte prevents heart palpitation by keeping heart rhythm normal.

Supports Bone Health: High amount of fat-soluble vitamin like vitamin K present in the artichoke extract extensively supports bone health by strengthening bone structure and enhancing bone density.

Provides Anti-Aging Properties: Excess amount of both Vitamin C and phytochemicals including various antioxidants in artichoke extracts supports defence against chronic inflammation as well as cell repair by reducing oxidative stress from free radicals thereby boost healthy immune function, prevents age-related degenerative disorders and anti-aging effects mainly on skin.

How to include Artichokes in your diet?

Now that you know that why to incorporate artichoke or its extract in your diet so what are you waiting for? Artichokes are extracted, canned, frozen or even fresh can be include in your daily diet as cooking is not so difficult than you might think.

Search and pick some of the delicious recipes online and try cooking at your kitchen without any hassle. Both hearts and leaves of artichoke is truly a great addition to soups, salads or sandwiches, Artichokes not only add texture, colour, and filling to different vegetable dishes but also provide satiety by keeping you full for long time due to its high fibre content.

You can consume artichokes either raw or cooked. But before preparing the artichoke, you need to clean it by dumping the artichoke in lemon iced water till you cook in order to keep it fresh. Artichokes are prepared through various modes of cooking like boiling, baking, grilling, roasting, steaming, sautéing or frying. Directly can be eaten as plain or raw or you can just simply include them to your side dish.

Artichokes are even prepared stuffed by adding different seasoning sauces like tahini sauce, pesto sauce, melted butter, hummus, or balsamic vinegar for an extra flavour. However, the most common types of cooking artichoke is to steam it for almost 30-45 minutes. Else, you can also even bake it at 350°F for 20-40 minutes. Once cooked, the outer leaves are simply removed and then enjoyed with different herbal dips or sauces and after that you can easily pull out the edible flesh with your teeth. After scooping out the fuzzy substance of the cooked artichoke.

You can finally reach the heart that can be eaten alone or can be topped in omelette, pizza, sandwiches, or salads. You will also get the ready-to-eat artichoke heart in the live cooking counters of different grocery stores.

Bottom Line

Although underrated, artichokes are one of the healthy low-carb and remarkably nutritious veggies that provides various health benefits. Frequent consumption of certain dosage of artichoke extract may help in lowering blood pressure, cholesterol levels, blood sugar levels, promote healthy gastrointestinal tract and liver.

Although, consuming artichoke extract is generally safe with almost no side effects, but certainly not recommended for pregnant women, nursing mother, children below 12 years of age and people with kidney diseases. They need to consult a healthcare professional before consumptions.

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