Artichoke Nutrition

Artichoke Nutrition

The artichoke is one of the winter buds season popular edible flowers of the Mediterranean known since antiquity for its medicinal and health benefits. It belongs to the botanical family Asteraceae thistle, gender, Cynara. Scientific Name: Cyanara scolymus.

Artichokes grow to 1.5 to 2 m high, with deeply curved strip, the silvery green leaves of about 0.5 m in length. Beautiful pink to develop a big head shoots are edible. Bud is closely arranged in a horizontal swirl around a central triangular center "choke."

Artichoke measures about 6-10 cm in diameter and weighs about 150 g. fuzzy immature florets in the center of the egg is the "choke". These are inedible in older larger flowers. Edible part of the buds consists primarily of the fleshy part below involucres of bracts (scales triangular) and the base, known as the "heart".

Cardoon (Cynara cardunculus), leafy vegetables cooked with artichokes are closely related. Unlike with artichoke flower buds are edible, leafy stems eat thistles.

Several cultivars of artichoke cultivated and classified according to size, color and back.

* Green color, large,

* Green color, medium size

* Color Purple, Large,

* Violet, medium-sized

* Plugs Variety.

The health benefits of artichokes

* Artichokes are low in calories and fat but is a rich source of dietary fiber, providing 5.4 g per 100 g, approximately 14% of the RDA. Dietary fiber helps constipation conditions of control, lower levels of bad or "LDL" cholesterol to join her in the intestines and helps prevent colon cancer risk, prevention of toxic compounds in food absorption.

* Scientific studies have shown that bitter principles, sesquiterpene lactones and cinarina the removal of the artichoke with a combined action to reduce cholesterol in the body by inhibiting the synthesis and increased excretion in the bile.

* Fresh artichokes are an excellent source of folic acid provides about 68 mcg to 100 grams (17% of the recommended daily dose). Folic acid acts as a cofactor for enzymes involved in DNA synthesis. Scientific studies have shown that adequate dietary folate before conception and during early pregnancy helps prevent neural tube defects of a newborn.

* It is also rich in B complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid which is essential for optimal cellular metabolic functions.

* Fresh Ground also contains good amounts of vitamins, antioxidants, vitamin C. Contributes about 20% of recommended levels of 100 g Regular consumption of foods rich in vitamin C helps the body's resistance against pathogens and clean up the harmful free radicals from the body of pro-inflammatory.

* And 'one of the plant sources of vitamin K, which provides about 12% of DRI. Vitamin K is a possible role in bone health, promoting osteotrophic (bone formation) activity. Adequate levels of vitamin K in your diet helps to limit the damage to the nervous system of the brain, which is well established in patients suffering from Alzheimer's disease.

* There is also a good source of antioxidants such as silymarin, caffeic acid and ferulic acid, which helps protect the body from harmful free radicals, substances.

* It is also rich source of minerals such as copper, calcium, potassium, iron, manganese and phosphorus. Potassium is an important component of cells and body fluids that helps control heart rate and blood pressure to counteract the effects of sodium. Manganese is used by the body as a cofactor of the antioxidant enzyme superoxide dismutase. Copper is necessary for the production of red blood cells. Iron is necessary for the formation of red blood cells.

Artichoke Nutrition
* In addition, it also contains sufficient antioxidant flavonoids compounds, such as beta-carotene, lutein and Zea-Xanthi levels.

The crop is usually harvested when the buds are immature and just before the petals begin to open. The cost of the balloons are readily available in the market around the station, although they are at their best in spring.

Store, select fresh artichokes that feel heavy for their size and without cuts or bruises. The leaves should be tight, should feature a dark green and a little squeak 'when squeezed. Avoid large, hard balls because they are unpalatable.

Globes best used when fresh. However, they can also keep in the fridge if kept in a sealed plastic bag up to one week.

Cooking and serving methods

Artichokes are popular winter vegetables across Europe. Small or baby artichokes can be eaten without removing the choke pear inside.

To prepare large globes, rinse with cold water. Cut the stem leaving about 1 cm from the bottom. Remove the lower scales because they do not contain meat. Thus, using scissors, trim the ends of the scale difficult. Cut the side of the planet from above, using a paring knife to an inch. Spread the world and then scrape the starter plant. Rub lemon slices on a part cut off to prevent browning. World and boiled over the head with a little salt and lemon juice until it becomes soft.
Artichoke Nutrition

To eat the artichokes, removing individual sheets at a time, enjoy your favorite sauce, and scrape the fleshy base with your teeth. Leaves near the center of its commitment to the center has more than one part is edible. Be sure to supply the plates of the stack of sheets and discarded containers to wash the fingers of guests.

Here are some tips to Serve:

stuffed artichokes

* Artichokes can be enjoyed as they are. You can also mix with the vegetables, beans, meat or fish filling.

* Balloons, usually fried, fried in oil or barbecue. The heart of the artichoke is the main part that is eaten.

* Its results are often thrown away, can also be eaten. In particular, the heart knows.

* In Vietnam, the artichoke tea a popular beverage.


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