Eating seasonal foods is the most sustainable and economical way to take advantage of all the vitamins and nutrients of the and vegetables.
It is true that we can currently find many products at almost any time of the year, but these will not have the characteristic flavor or texture.
And, in addition, they will be more expensive. Either because techniques have been used to modify or alter their growth, or because they have been imported from anywhere in the world.
Pumpkin, spinach, tangerines or beets are seasonal fruits and vegetables.
And also the artichoke. A food that has two seasons, one in autumn and one in winter.
The artichoke, which is a vegetable that comes from a herbaceous plant of the Cynara genus and is generally cultivated in temperate climates. Italy is the first producing country, with almost 400,000 tons, followed by Egypt, Spain, Peru, Algeria and Argentina.
The edible part is the base of the leaves and the top of the tubular flower, which is known as the inflorescence.
Its majority component is water, in addition to carbohydrates, among which fructose and fiber stand out. In it World Artichoke Day we discover all the benefits it has for our body.
What are the nutritional properties of the artichoke?
As the (FEN) explains, the edible portion of the vegetable is 36 grams per 100 of fresh product. And they are an excellent source of nutrients like protein, fiber, phosphorus, potassium, sterols, and cynarin.
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The cynarin It is a compound that has beneficial properties for health: it purifies and detoxifies the liver.
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The sterolswhich are also known as phytosterols, lower “bad” cholesterol levels without changing “good” cholesterol.
Also, as nutritionists point out:
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“A serving of artichokes covers 20% of the recommended daily intake of phosphorus.”
Nutritional value of artichokes, per 100 grams:
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44 calories.
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2.3 grams of protein.
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7.5 grams of carbohydrates.
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2 grams of fiber.
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88.1 grams of water.
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45 milligrams of calcium.
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1.5 milligrams of iron.
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1 milligram of iodine.
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47 milligrams of sodium.
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430 milligrams of potassium.
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130 milligrams of phosphorus.
As well as vitamin B6, B12, C, A, D and E.
However, “the most notable of its composition are a series of substances that are found in small amounts (sterols and cynarin), but endowed with notable positive physiological effects.”
A remedy to lose weight and combat fluid retention
The theory that almost always works to lose weight is quite simple: eat fewer calories than you eat.
And, for this reason, artichokes are a vegetable that we should all include in our diet and, above all, in that of those people who want to lose weight. The FEN emphasizes that “it is a food with very few calories”. Of course, it’s not miraculous.
Its properties, and that contribute to control or lose weight, are due to its high satiating capacity and diuretic properties, that is, to prevent , which manifests itself with a swollen belly or bags under the eyes. It is a problem that affects many people and does not understand gender.
But the reality is that women are more prone to swelling that is a consequence of fluid accumulation in the body.
Although the causes are very diverse, it may be due to hormonal changes that occur at different stages of life: pregnancy, adolescence or during menstruation. It can also be caused by genetic inheritance or lifestyle (sedentary lifestyle, low fiber intake…).
The artichoke is an ally against cholesterol
A study published in the scientific journal Nutrients suggests that the consumption of artichokes is effective in controlling cholesterol levels. According to the latest data, half of the population has the cholesterol high, which is what is known as hypercholesterolemia. High cholesterol is defined as when it exceeds 200 mg/dL.
In the research, led by the Dr. Antonella Riva, from the University of Genoa (Italy) studied 60 overweight adults between 18 and 65 years of age with mild hypercholesterolemia. Half of the participants received a placebo and the rest an anti-cholesterol supplement made from bergamot, a citrus fruit that is a cross between orange and lemon, and artichoke.
“Numerous studies have shown that bergamot extract is effective in reducing hypercholesterolemia, but a percentage of subjects respond poorly and the cause of this is still unknown. As a solution to this limitation, in this study we tested a combination of botanicals (bergamot phytosome and artichoke leaf dry extract) with a specific and precisely standardized formulation method”, the authors explain.
And after two months, the results were illuminating: Participants who took bergamot and artichoke supplements managed to reduce up to 13 mg/dL of cholesterol.
Regarding HDL cholesterol, or “good” cholesterol, it increased to 4.39 mg/dL on average.
It is also key to slowing down aging
The artichoke not only prevents all diseases caused by obesity or cardiovascular diseases, but is also a source of antioxidants to delay and combat the signs of aging on the skin. And this is due to its high potassium content, which together with sodium, calcium and vitamin A, prevents early cell aging.
In fact, its benefits are such that artichoke extract is an ingredient widely used in the cosmetics and beauty sector, with firming creams and…