Artichoke

Artichoke

Artichoke belongs to the sunflower family of vegetables and is actually considered a variety of thistle. Aside from being one of the favorite winter season edible flower buds used in international cuisines, artichoke also has medicinal properties because it is highly rich in fiber, vitamin C, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, calcium, iron, zinc, manganese, sodium, potassium, and many other important nutrients!

Benefits of Artichoke

This nutrient powerhouse has diverse health benefits which are backed by high quality research. Among them are the following:

Weight Loss

Artichoke extract supplementation has been shown to reduce food intake in obese persons without highly abnormal parameters.^[1] When subjects were given 200 mg of artichoke extract along with a low-caloric diet over 8 weeks, the supplemented group reported less hunger compared to those who didn’t receive the supplement. Artichoke’s ability to keep you full for longer periods can significantly aid in weight loss.

Improved Cholesterol Levels

In a study of 18 patients with moderate elevation in cholesterol levels, researchers found that consuming 20 ml of juice made from artichoke leaves for 6 weeks resulted in significant reductions in total cholesterol and low density lipoprotein (bad cholesterol) levels.^[2] In a similar study, researchers reported that patients who took 1800 mg of artichoke dry extract per day experienced reductions in total cholesterol (18.5%) and low density lipoprotein (20.2%) without any adverse side effects.^[3]      

Improved Blood Sugar Levels

One high quality study does note that aside from being an appetite suppressant, artichoke also has blood sugar-lowering properties.^[1] When subjects were given 200 mg of artichoke extract for 8 weeks, they had significant reduction in blood sugar levels compared to those who didn’t receive the supplement. In another study assessing the effects of artichoke in diabetics, researchers found that patients who took 6 grams of artichoke powder (hidden in wheat crackers) for 90 days had a 15% reduction in fasting glucose and 7.9% reduction in postprandial glucose test.^[4]

Cancer Prevention

One test tube study using the MDA-MB231 human breast cancer cell line noted that the polyphenols of artichoke was able to induce 60% apoptosis (programmed cell death) in these cancer cell lines in over 24 hours.^[5] Interestingly, artichoke was able to kill breast cancer cells without being toxic to normal cells.

Healthy Skin and Hair

The antioxidants in artichokes may help protect your hair and skin from ultraviolet ray damage. UV rays from the sun tend to inherently damage melanin and protein constituents of skin and hair follicles, which is thought to be mediated by induction of free radicals. One test tube study revealed that the antioxidant compounds in artichokes can help neutralize the effects of free radicals, thus, preventing cellular damage to the hair and skin.^[6]

Healthy Liver

According to a study published in the International Journal of Hepatology, artichoke extract supplementation (6 tablets per day consisting of 2700 mg extract of the herb) in patients with nonalcoholic steatohepatitis (liver inflammation and damage caused by fat build up) for two months resulted in significant improvements in liver function tests as well as lipid profile.^[7]   

References:

1. Rondanelli M, et al Appetite Control and Glycaemia Reduction in Overweight Subjects treated with a Combination of Two Highly Standardized Extracts from Phaseolus vulgaris and Cynara scolymus . Phytother Res. (2011).
2. Lupattelli G, et al Artichoke juice improves endothelial function in hyperlipemia. Life Sci. (2004).
3. Englisch W, Beckers C, Unkauf M, Ruepp M, Zinserling V. Efficacy of Artichoke dry extract in patients with hyperlipoproteinemia. Arzneimittelforschung. 2000;50(3):260-5.
4. Available from: https://www.researchgate.net/publication/46032663_Hypoglycemic_and_Hypolipidemic_Effect_of_Cynara_Scolymus_among_Selected_Type_2_Diabetic_Individuals.
5. Mileo AM, et al Artichoke polyphenols induce apoptosis and decrease the invasive potential of the human breast cancer cell line MDA-MB231. J Cell Physiol. (2012).
6. Fernández E, et al Efficacy of antioxidants in human hair . J Photochem Photobiol B. (2012).
7. Rangboo V, Noroozi M, Zavoshy R, Rezadoost SA, Mohammadpoorasl A. The Effect of Artichoke Leaf Extract on Alanine Aminotransferase and Aspartate Aminotransferase in the Patients with Nonalcoholic Steatohepatitis . International Journal of Hepatology. 2016;2016:4030476. doi:10.1155/2016/4030476.