Artichokes

Artichokes

Artichokes are a European staple with more than 40 varieties in existence. The delicate and delicious vegetable is actually an unopened flower bud from a thistle-like plant called Cynara scolymus.

The vegetable flowers are picked and eaten before they turn into a “real” flower and consists of three parts. The overlapping outer leaves are tough and inedible at the tip, but fleshy and tender at the base, the inedible choke, or thistle, which is enclosed within a light-colored cone of immature leaves, and the round, firm-fleshed base called the "heart".

Artichokes are rich in fiber, magnesium and vitamin C, as well as a phytonutrient called luteolin that may help to reduce cholesterol.

Glycemic Index=15
Glycemic Load=0
Antioxidant Score (ORAC)=6,552

The Benefits

*Excellent Source of: Fiber, Vitamin C, Vitamin K, Folate, Magnesium
*Good Source of: Protein, Iron, Copper, Phosphorous, Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Globe artichokes are available year-round, with the peak season from March through May. Buy deep green, heavy-for-their-size artichokes with a tight leaf formation. The leaves should "squeak" when pressed together. Heavy browning on an artichoke usually indicates it's beyond its prime. Store unwashed artichokes in a plastic bag in the refrigerator for up to 4 days; wash just before cooking. Artichoke hearts are available frozen and canned; artichoke bottoms are available canned.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) hearts ARTICHOKES,(GLOBE OR FRENCH),CKD,BLD,DRND,W/SALT

OMEGA-6 / OMEGA-3 RATIO: 2.67

Calories: 84

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.27 g	*
Saturated Fat	0.06 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.11 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	30 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	18.8 g	*
Sugars	1.7 g	*
Fiber	9.1 g	*
Protein	5.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	297.4 IU	6%
Vitamin C	16.8mg	28%
Vitamin D	0 IU	0%
Vitamin E	0.32 IU	1%
Vitamin B6	0.19 mg	10%
Vitamin B12	0 mcg	0%
Vitamin K	24.9 mg	31%
Folate	85.7 mcg	21%
Niacin	1.7 mg	8%
Riboflavin	0.11 mg	6%
Thiamin	0.11 mg	7%
MINERALS
Calcium	75.6 mg	8%
Copper	0.39 mg	20%
Iron	2.2 mg	12%
Magnesium	100.8 mg	25%
Manganese	0.38 mg	19%
Phosphorous	122.6 mg	12%
Potassium	594.7 mg	17%
Selenium	0.34 mcg	0%
Sodium	556.1 mg	23%
Zinc	0.82 mg	5%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	13.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	779.5 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).