Written by Mary Jane Brown, PhD, RD (UK)
Updated on January 16, 2019
Source: Health Line
Photo Source: Unsplash, Kim Daniels
Although often considered a vegetable, artichokes (Cynara cardunculus var. scolymus) are a type of thistle. This plant originated in the Mediterranean and has been used for centuries for its potential medicinal properties. Its alleged health benefits include lower blood sugar levels and improved digestion, heart health, and liver health. Artichoke extract, which contains high concentrations of compounds found in the plant, is also increasingly popular as a supplement. Here are the top 8 health benefits of artichokes and artichoke extract.
1. Loaded With Nutrients Artichokes are packed with powerful nutrients. A medium artichoke (128 grams raw, 120 grams cooked) contains (1Trusted Source): RawCooked (boiled)Carbs13.5 grams14.3 gramsFiber6.9 grams6.8 gramsProtein4.2 grams3.5 gramsFat0.2 grams0.4 gramsVitamin C25% of the RDI15% of the RDIVitamin K24% of the RDI22% of the RDIThiamine6% of the RDI5% of the RDIRiboflavin5% of the RDI6% of the RDINiacin7% of the RDI7% of the RDIVitamin B611% of the RDI5% of the RDIFolate22% of the RDI27% of the RDIIron9% of the RDI4% of the RDIMagnesium19% of the RDI13% of the RDIPhosphorus12% of the RDI9% of the RDIPotassium14% of the RDI10% of the RDICalcium6% of the RDI3% of the RDIZinc6% of the RDI3% of the RDI Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants. Particularly high in folate and vitamins C and K, they also supply important minerals, such as magnesium, phosphorus, potassium, and iron. One medium artichoke contains almost 7 grams of fiber, which is a whopping 23–28% of the reference daily intake (RDI). These delicious thistles come with only 60 calories per medium artichoke and around 4 grams of protein — above average for a plant-based food. To top it off, artichokes rank among the most antioxidant-rich of all vegetables (2Trusted Source, 3Trusted Source).
SUMMARY
Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also one of the richest sources of antioxidants.
2. May Lower ‘Bad’ LDL Cholesterol and Increase ‘Good’ HDL Cholesterol Artichoke leaf extract may have a positive effect on cholesterol levels (4Trusted Source, 5Trusted Source). A large review in over 700 people found that supplementing with artichoke leaf extract daily for 5–13 weeks led to a reduction in total and “bad” LDL cholesterol (6Trusted Source). One study in 143 adults with high cholesterol showed that artichoke leaf extract taken daily for six weeks resulted in an 18.5% and 22.9% decrease in total and “bad” LDL cholesterol, respectively (7Trusted Source). Additionally, an animal study reported a 30% reduction in “bad” LDL cholesterol and a 22% reduction in triglycerides after regular consumption of artichoke extract (8Trusted Source). What’s more, regularly consuming artichoke extract may boost “good” HDL cholesterol in adults with high cholesterol (5Trusted Source). Artichoke extract affects cholesterol in two primary ways. First, artichokes contain luteolin, an antioxidant which prevents cholesterol formation (9Trusted Source). Second, artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels (8Trusted Source).
SUMMARY
Artichoke extract may reduce total and “bad” LDL cholesterol while increasing “good” HDL cholesterol. 3. May Help Regulate Blood Pressure Artichoke extract may aid people with high blood pressure. One study in 98 men with high blood pressure found that consuming artichoke extract daily for 12 weeks reduced diastolic and systolic blood pressure by an average of 2.76 and 2.85 mmHg, respectively (10Trusted Source). How artichoke extract reduces blood pressure is not fully understood. However, test-tube and animal studies indicate that artichoke extract promotes the enzyme eNOS, which plays a role in widening blood vessels (9Trusted Source, 11Trusted Source). In addition, artichokes are a good source of potassium, which helps regulate blood pressure (12Trusted Source). That said, it is unclear whether consuming whole artichokes provides the same benefits, as the artichoke extract used in these studies is highly concentrated.
SUMMARY
Artichoke extract may help lower blood pressure in people with already elevated levels. 4. May Improve Liver Health Artichoke leaf extract may protect your liver from damage and promote the growth of new tissue (13Trusted Source, 14Trusted Source, 15Trusted Source). It also increases the production of bile, which helps remove harmful toxins from your liver (9Trusted Source). In one study, artichoke extract given to rats resulted in less liver damage, higher antioxidant levels, and better liver function after an induced drug overdose, compared to rats not given artichoke extract (16Trusted Source). Studies in humans also show positive effects on liver health. For example, one trial in 90 people with non-alcoholic fatty liver disease revealed that consuming 600 mg of artichoke extract daily for two months led to improved liver function (17Trusted Source). In another study in obese adults with non-alcoholic fatty liver disease, taking artichoke extract daily for two months resulted in reduced liver inflammation and less fat deposition than not consuming artichoke extract (18). Scientists think that certain antioxidants found in artichokes — cynarin and silymarin — are partly responsible for these benefits (14Trusted Source). More research is needed to confirm the role of artichoke extract in treating liver disease.
SUMMARY
Regular consumption of artichoke extract may help protect your liver from damage and help relieve symptoms of non-alcoholic fatty liver disease. However, more research is needed. 5. May Improve Digestive Health Artichokes are a great source of fiber, which can help keep your digestive system healthy by promoting friendly gut bacteria, reducing your risk of certain bowel cancers, and alleviating constipation and diarrhea (23, 24Trusted Source, 25Trusted Source). Artichokes contain inulin, a type of fiber which acts as a prebiotic. In one study, 12 adults experienced an improvement in gut bacteria when they consumed an artichoke extract containing inulin each day for three weeks (26Trusted Source, 27Trusted Source). Artichoke extract may also provide relief from symptoms of indigestion, such as bloating, nausea, and heartburn (28Trusted Source, 29Trusted Source). A study in 247 people with indigestion determined that consuming artichoke leaf extract daily for six weeks reduced symptoms, such as flatulence and uncomfortable feelings of fullness, compared to not taking artichoke leaf extract (29Trusted Source). Cynarin, a naturally occurring compound in artichokes, may cause these positive effects by stimulating bile production, accelerating gut movement, and improving the digestion of certain fats (9Trusted Source, 28Trusted Source).
SUMMARY
Artichoke leaf extract may maintain digestive health by boosting friendly gut bacteria and alleviating symptoms of indigestion. 6. May Ease Symptoms of Irritable Bowel Syndrome Irritable bowel syndrome (IBS) is a condition that affects your digestive system and can cause stomach pain, cramping, diarrhea, bloating, constipation, and flatulence. In one study in people with IBS, consuming artichoke leaf extract daily for six weeks helped ease symptoms. What’s more, 96% of participants rated the extract equally as effective as — if not better than — other IBS treatments, such as antidiarrheals and laxatives (19Trusted Source). Another study in 208 people with IBS discovered that 1-2 capsules of artichoke leaf extract, consumed daily for two months, reduced symptoms by 26% and improved quality of life by 20% (20Trusted Source). Artichoke extract may relieve symptoms in several ways. Certain compounds in artichokes have antispasmodic properties. This means that they can help stop muscle spasms common in IBS, balance gut bacteria, and reduce inflammation (21Trusted Source, 22Trusted Source). While artichoke extract seems promising for treating IBS symptoms, larger human studies are needed.
SUMMARY
Artichoke leaf extract may help treat IBS symptoms by reducing muscle spasms, balancing gut bacteria, and reduce inflammation. However, more research is necessary.
7. May Help Lower Blood Sugar Artichokes and artichoke leaf extract may help lower blood sugar levels (9Trusted Source). One study in 39 overweight adults found that consuming kidney bean and artichoke extract daily for two months lowered fasting blood sugar levels compared to not supplementing (30Trusted Source). However, it is unclear how much of this effect was due to the artichoke extract itself. Another small study indicated that consuming boiled artichoke at a meal reduced blood sugar and insulin levels 30 minutes after eating. Notably, this effect was only seen in healthy adults who did not have metabolic syndrome (31). How artichoke extract reduces blood sugar isn’t fully understood. That said, artichoke extract has been shown to slow down the activity of alpha-glucosidase, an enzyme that breaks down starch into glucose, potentially impacting blood sugar (32Trusted Source). Keep in mind that more research is needed.
SUMMARY
Some evidence suggests that artichokes and artichoke leaf extract may lower blood sugar levels. However, more research is needed. 8. May Have Anticancer Effects Animal and test-tube studies note that artichoke extract impaired cancer growth (33Trusted Source,34Trusted Source, 35Trusted Source). Certain antioxidants — including rutin, quercetin, silymarin, and gallic acid — in artichokes are thought responsible for these anticancer effects (9Trusted Source). For example, silymarin was found to help prevent and treat skin cancer in animal and test-tube studies (36Trusted Source). Despite these promising results, no human studies exist. More research is needed.
SUMMARY
Test-tube and animal studies suggest that artichoke extract may fight the growth of cancer cells. However, no human studies exist, so more research is needed before conclusions can be drawn.
How to Add Them to Your Diet Preparing and cooking artichokes is not as intimidating as it seems. They can be steamed, boiled, grilled, roasted, or sautéed. You can also prepare them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor. Steaming is the most popular cooking method and usually takes 20–40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 350°F (177°C). Keep in mind that both the leaves and the heart can be eaten. Once cooked, the outer leaves can be pulled off and dipped in sauce, such as aioli or herb butter. Simply remove the edible flesh from the leaves by pulling them through your teeth. Once the leaves are removed, carefully spoon out the fuzzy substance called the choke until you reach the heart. You can then scoop out the heart to eat alone or atop pizza or salad.
SUMMARY
The edible parts of the artichoke include the outer leaves and heart. Once cooked, artichokes can be eaten hot or cold and served with different dipping sauces.
Supplement Safety and Dosing
Consuming artichoke extract is generally considered safe, with few side effects reported (7Trusted Source, 37Trusted Source).
However, there is limited data available. Risks include:
Potential allergies: Some people may be allergic to artichokes and/or artichoke extract. The risk is higher for anyone allergic to plants from the same family, including daisies, sunflowers, chrysanthemums, and marigolds.
Pregnant or breastfeeding women: Pregnant or breastfeeding women are advised to avoid artichoke extract because of a lack of safety information.
People with bile duct obstruction or gallstones: Anyone with these conditions should avoid artichokes and artichoke extract due to their ability to promote bile movement (37Trusted Source).
There is currently insufficient data to establish dosing guidelines. However, typical doses used in human research range from 300–640 mg of artichoke leaf extract three times daily (7Trusted Source). If you are unsure whether you should take artichoke extract, speak with your doctor for advice.
SUMMARY
Side effects of artichoke extract are rare, though people with bile duct disorders and women who are pregnant or breastfeeding may wish to avoid it. Typical doses range from 300–640 mg three times daily.
The Bottom Line
Artichokes are an extremely nutritious, low-carb food that may provide numerous health benefits.
That said, evidence is mostly limited to studies using concentrated artichoke extract.
Regular consumption of artichoke extract may aid cholesterol levels, blood pressure, liver health, IBS, indigestion, and blood sugar levels.
How can artichokes help improve our health? Why? How can you introduce it to your diet?
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