Nutritional Tables for Boiled Artichokes

Artichokes are a delicious and versatile vegetable that can be enjoyed in a variety of dishes. They are not only tasty but also packed with essential nutrients that offer numerous health benefits. Boiling artichokes is a popular cooking method that helps retain their nutritional value while making them tender and flavorful. In this article, we will explore the nutritional tables for boiled artichokes and the health benefits they provide.

Firstly, let’s delve into the nutritional information of boiled artichokes. A serving size of one medium-sized boiled artichoke, which is roughly 120 grams, contains approximately 60 calories. These calories primarily come from carbohydrates, with around 13 grams per serving. Artichokes are also a good source of dietary fiber, with roughly 7 grams per serving. Fiber is essential for digestive health, as it aids in proper digestion and helps prevent constipation.

When it comes to macronutrients, boiled artichokes contain negligible amounts of fat and protein. However, they are rich in vitamins and minerals. Artichokes are an excellent source of vitamin C, providing around 25% of the recommended daily intake per serving. Vitamin C is known for its immune-boosting properties and acts as an antioxidant in the body, protecting against oxidative stress and supporting collagen production.

In addition to vitamin C, artichokes are also packed with other essential vitamins. Boiled artichokes are a good source of vitamin K, which plays a crucial role in blood clotting and maintaining bone health. They also contain small amounts of B vitamins, including folate, thiamin, riboflavin, and niacin, which are all essential for energy production and maintaining a healthy nervous system.

When it comes to minerals, boiled artichokes are particularly rich in potassium. A serving of boiled artichoke provides around 400 milligrams of potassium, which is important for maintaining proper heart and muscle function. Furthermore, artichokes contain magnesium, phosphorus, and calcium, all of which are essential for maintaining strong bones and supporting overall health.

Apart from their impressive nutrient profile, boiled artichokes also offer various health benefits. The high fiber content of artichokes aids in weight management by promoting feelings of fullness and reducing overeating. Additionally, the fiber in artichokes helps regulate blood sugar levels, making them beneficial for individuals with diabetes or those at risk of developing the condition.

The antioxidants found in artichokes, including vitamin C, contribute to a lower risk of chronic diseases such as heart disease and certain types of cancer. Artichokes also contain compounds called cynarin and silymarin, which have been shown to support liver health and promote proper digestion. Furthermore, the abundance of vitamins and minerals in artichokes contributes to overall well-being and supports a healthy immune system.

In conclusion, boiled artichokes are a nutritious addition to any diet. With a low-calorie content and high levels of fiber, vitamins, and minerals, they offer various health benefits. Incorporating boiled artichokes into your meals can aid in weight management, promote good digestive health, and protect against chronic diseases. So, next time you’re planning a meal, consider adding boiled artichokes to reap their nutritional rewards while enjoying their delicious taste.