Artichoke
Description
Artichoke, a thistle-like plant with an edible head. This vegetable is rich in fiber, is a fair source of folic acid, iron and vitamin C, and a good source of potassium.
Available throughout the year, with the peak supply from March through May.
Note: Artichokes should be selected according to season. In the spring, they should be globe-shaped, heavy, compact and plump with good green color and tight leaves. In the summer and fall, they should be conical, lighter in color and weight with slightly flared, spiny leaves. In winter, artichokes should be heavy, compact and plump with some blistering caused by light frost. The blisters can break the outer skin and cause a white to bronze appearance.
Jerusalem artichoke (Cynarae folium) has approval status by the German Commission E for dyspepsia.
References:
Blumenthal, M (Ed.): The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. American Botanical Council. Austin, TX. 1998.
Caloric Content
| 1 | 2 | |
| Calories: | 44 | 53 |
| Protein: | 2.8 | 2.76 gm |
| Carbohydrates: | 9.9 | 12.38 gm |
| Fiber: | 2.4 | 1.10 gm |
| Total fats: | .2 | .20 gm |
| Saturated fats: | - | .048 gm |
| Unsaturated fats: | - | .092 gm |
| Cholesterol: | - | 0 mg |
1. Raw - 1 average, 100 grams
2. Boiled, Drained - 1 medium artichoke, 120 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 150 | 172 | 5000 IU |
| Thiamine: | .07 | .068 | 1.7 mg |
| Vitamin B-2: | .04 | .059 | 1.7 mg |
| Vitamin B-6: | - | .104 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .7 | .709 | 20 mg |
| Pantothenic Acid: | - | .249 | 10 mg |
| Folic acid: | - | 53.4 | 400 mcg |
| Vitamin C: | 8 | 8.9 | 60 mg |
| Vitamin E: | - | - | 30 IU |
1. Raw - 1 average, 100 grams
2. Boiled, Drained - 1 medium artichoke, 120 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 51 | 47 | 1000 mg |
| Copper: | .2 | .073 | 2 mg |
| Iron: | 1.1 | 1.62 | 18 mg |
| Magnesium: | - | 47 | 400 mg |
| Manganese: | .36 | .328 | n/a mg |
| Phosphorus: | 69 | 72 | 1000 mg |
| Potassium: | 301 | 316 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 30 | 79 | n/a mg |
| Zinc: | .35 | .43 | 15 mg |
1. Raw - 1 average, 100 grams
2. Boiled, Drained - 1 medium artichoke, 120 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | - | - gm |
| Threonine: | - | - gm |
| Isoleucine: | - | - gm |
| Leucine: | - | - gm |
| Lysine: | - | - gm |
| Methionine: | - | - gm |
| Cysteine: | - | - gm |
| Phenylalanine: | - | - gm |
| Tyrosine: | - | - gm |
| Valine: | - | - gm |
| Arginine: | - | - gm |
| Histidine: | - | - gm |
| Alanine: | - | - gm |
| Aspartic acid: | - | - gm |
| Glutamic acid: | - | - gm |
| Glycine: | - | - gm |
| Proline: | - | - gm |
| Serine: | - | - gm |
1. Raw - 1 average, 100 grams
2. Boiled, Drained - 1 medium artichoke, 120 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
| Signup Free Applied Health Journal |
||||
|
FREE Sample Issue Your email address is all we need to start you on a better path to health. We respect your privacy.
|
