Artichokes are a nutritious and delicious vegetable that can be a healthy addition to your daily diet. Some of the potential benefits of artichokes include high antioxidant levels, fiber, nutrients like vitamin C, vitamin K, folate, and magnesium.
However, some people wonder whether it’s safe or healthy to eat them every day. This article reviews the benefits, downsides, and safety of eating artichokes daily.
Nutrition profile of artichokes
Artichokes are low in calories but rich in important vitamins, minerals, and antioxidants.
Some of the top nutrients found in a medium artichoke (128 grams) include:
| Calories: | 47 |
| Protein: | 4 grams |
| Fiber: | 5 grams |
| Vitamin C: | 20% of the Daily Value (DV) |
| Vitamin K: | 21% of the DV |
| Folate: | 17% of the DV |
| Magnesium: | 10% of the DV |
| Potassium: | 9% of the DV |
Artichokes also contain two powerful antioxidants called silymarin and cynarin. Antioxidants help neutralize unstable free radical molecules to prevent oxidative cell damage.
Overall, artichokes boast an impressive nutrient profile and provide a variety of essential vitamins, minerals, and plant compounds.
Potential benefits of eating artichokes
Adding artichokes to your daily diet could offer these possible health benefits:
May lower cholesterol
Some research indicates that the compounds cynarin and silymarin in artichokes may help lower cholesterol levels.
In one study in over 100 adults with high cholesterol, consuming artichoke extract daily for 2 months lowered total and “bad” LDL cholesterol levels significantly more than a placebo.
Another study found that cholesterol levels decreased by 18–22% in overweight people who took 1,800 mg of artichoke leaf extract daily for 6 weeks.
The fiber in artichokes may also aid cholesterol reduction. Fiber binds to cholesterol in your digestive system and promotes its excretion.
May improve gut health
With about 5 grams of fiber per medium-sized artichoke, artichokes may support a healthy gut microbiome.
The prebiotic fiber inulin comprises 75% of the total carbs in artichokes. Prebiotics feed beneficial gut bacteria, allowing them to thrive.
Strong evidence links prebiotics to reductions in inflammatory bowel diseases, colitis, colon cancer risk, and intestinal inflammation.
High antioxidant content
Artichokes have a high antioxidant content, which may protect against oxidative stress and chronic diseases.
The antioxidants luteolin and quercetin in artichokes have potent anti-inflammatory and anticancer abilities.
One test-tube study found that artichoke leaf extract killed over 93% of breast cancer cells and suppressed their metastatic effects.
Animal studies demonstrate that artichoke extract may protect liver cells from toxins and shield brain cells from free radical damage. More studies are needed to confirm these effects in humans.
May reduce blood pressure
Some research has found that artichokes may have blood-pressure-lowering effects.
One study discovered that consuming artichoke leaf extract daily for 12 weeks reduced systolic and diastolic blood pressure significantly more than a placebo in adults with mild hypertension.
The fiber, potassium, and antioxidants in artichokes are likely involved in these blood-pressure-lowering effects.
May aid blood sugar control
Artichokes provide fiber, antioxidants, and compounds that may help manage type 2 diabetes.
The fiber in artichokes slows digestion, preventing spikes in blood sugar levels after meals.
What’s more, test-tube research indicates that artichoke leaf extract may increase insulin secretion and improve insulin sensitivity.
In one study, insulin-dependent patients injected with artichoke leaf extract experienced a significant decrease in blood sugar levels after 2 hours.
Overall, artichokes’ ability to regulate blood sugar levels requires more research but shows promise.
Downsides to eating artichokes daily
While artichokes are highly nutritious, the following downsides are worth considering:
Allergy risk
Although uncommon, artichoke allergies have been reported.
In rare cases, artichoke allergies may cause anaphylaxis, a life threatening reaction that impairs breathing. People with other food or pollen allergies appear to be more susceptible.
Artichokes are in the same plant family as ragweed pollen, which may explain the allergy risk. If you suspect an artichoke allergy, avoid them.
May cause gas and bloating
Eating too many artichokes at once may cause gas, abdominal pain, and bloating.
Their fiber, fructans, and inulin can lead to increased gas production when fermented by gut bacteria. These effects often improve with consistent intake.
Contains purines
Artichokes contain small amounts of purines. People with gout or kidney stones may want to limit intake, as purines increase uric acid production.
However, artichokes’ ability to lower uric acid levels may negate their purine content.
Can interact with certain medications
Compounds in artichokes may interact negatively with lithium, blood thinners, and certain diabetes drugs. Speak to your healthcare provider before increasing intake.
Is it safe to eat artichokes daily?
For most people, eating artichokes daily should be safe.
No current evidence suggests any serious dangers of consuming artichokes regularly.
However, as with any food, effects can vary based on the individual.
Pay attention to how artichokes make you feel. Diarrhea, digestive issues, or worsening symptoms of medical conditions may indicate intolerance.
Recommended daily intake
No official guidelines for artichoke intake exist. However, around 1–3 medium artichokes (4–8 ounces or 128–256 grams) per day is likely safe for most healthy adults.
Start with 1 per day and increase slowly while assessing tolerance. Limit portion size if you experience any digestive side effects.
Precautions
The following individuals should exercise caution with high artichoke intake:
– Pregnant or breastfeeding women. No studies exist on artichoke safety during pregnancy or breastfeeding.
– People with food allergies. Artichokes may cross-react with ragweed allergies. Discontinue use if allergy symptoms develop.
– People with bile duct obstructions. Artichokes can worsen bile duct blockages. Avoid if you have this condition.
– Anyone taking lithium. Artichokes may raise lithium levels. Monitor your lithium levels if consuming artichokes regularly.
– People with kidney stones or gout. The purine content may worsen these conditions in sensitive individuals. Monitor for any symptom increase.
– Individuals taking blood thinners like warfarin. Artichokes may strengthen their effects, raising bleeding risk. Have your blood checked regularly.
– People with diabetes. Artichokes may lower blood sugar levels. Monitor your blood sugar closely to avoid hypoglycemia.
Conclusion
Daily artichoke intake is unlikely to cause harm for most healthy people.
Potential health benefits include improved cholesterol levels, enhanced gut health, lower blood pressure, and better blood sugar control.
However, artichokes may not be well tolerated by everyone. Side effects like gas, bloating, and allergies are possible.
People with kidney issues, diabetes, or taking certain medications may also want to exercise caution and monitor symptoms when eating artichokes regularly.
In moderation as part of a healthy, well-rounded diet, artichokes can be safely enjoyed each day by most individuals.