The artichoke is a vegetable used in the artichoke detox diet that can be purchased mainly in winter. Thanks to its extraordinary properties which are usually present in many diets that involve losing weight and cleansing toxins.
Among these active components, cynarin stands out, as well as some organic acids, since they favor the elimination of body fat and collaborate with the functions developed by the liver, contributing very few calories to the eating routine.
By combining these principles with the rules that determine cleansing eating routines, we can obtain a combination that is very much in line with current tastes.
Artichokes are vegetables that are rich in antioxidants, fibers, and other essential nutrients. They also improve several aspects of health, including digestion and heart health.
They are considered a vegetable, and artichokes (Cynara cardunculus var. scolymus) are a type of thistle.
Artichokes contain low fat while rich in vitamins, fiber, antioxidants, and minerals. They are particularly high in folate and vitamin C, they also provide the body with important minerals, such as potassium, phosphorus, and magnesium.
These delicious vegetables come with 90 calories per cooked cup (170 g) and approximately 5 g of protein, which is above average for a plant-based meal. Generally, artichokes are also rich in a variety of antioxidants.
Health Benefits Of Artichoke
#1. Regulates cholesterol levels
The extract of Artichoke leaf has been known to have a positive impact on improving cholesterol levels.
A large study of over 700 people found that within 5-13 weeks of supplementing artichoke leaf extract daily led to a reduction in total and LDL (bad) cholesterol.
Another study of 14 studies reviewed that supplementing with artichoke could drastically reduce levels of triglycerides, total cholesterol, and bad cholesterol level.
The luteolin in artichokes is an antioxidant that prevents the formation of cholesterol.
#2. Reduces blood pressure
Artichoke extract helps people with high blood pressure. Several studies have proved that artichoke supplementation significantly reduces systolic and diastolic blood pressure in people managing high blood pressure.
How artichoke extract alleviates blood pressure is not fully understood.
However, some research test-tube and animal studies show that artichoke extract stimulates the enzyme eNOS, which plays a role in widening blood vessels. Additionally, artichokes are a good source of potassium, which side in the regulation of blood pressure.
Having said that, it is not clear if consuming whole artichokes provides the same benefits, as the artichoke extract.
#3. Improve liver health
Artichoke leaf extract acts by protecting the liver from damage and promotes the growth of new tissue.
It stimulates the production of bile, which facilitates the removal of harmful toxins from the liver.
In a research study, artichoke leaf extract reduced inflammation and liver cell death in mice with non-alcoholic fatty liver disease.
#4. Lowers blood sugar
Artichokes and its leaf extract may help lower blood sugar levels. An animal study proved that specific compounds in artichoke could decrease blood sugar and boost good cholesterol and triglyceride levels in rats, which is due to its antioxidant effects.
In another research study, artichoke extract supplementation improves blood sugar control and boosts several other aspects of metabolism.
How To Carry Out An Artichoke Detox Diet
#1. This diet effectively combines the diuretic effect which combats fluid retention with the satiating effect and the elimination of both toxins and fats.
Thanks to all the properties provided by the artichoke, a food that in itself, facilitates the digestion of lipids.
As if that were not enough, the low caloric intake of this vegetable makes it an ideal and versatile element when it comes to introducing it into numerous dishes.
#2. We could prepare a detox menu in the following ways: at breakfast a cup of green tea with skimmed milk and three whole-grain cookies; in the middle of the morning a skimmed yogurt and a piece of natural pineapple.
For lunch, a raw artichoke shake, a grilled chicken breast fillet, a mixed salad, and an apple; At snack two artichoke capsules, which can be purchased at any herbalist.
A skimmed yogurt and a cup of green tea; for dinner three grilled artichokes, a slice of whole meal bread, and 50 grams of skimmed white cheese.
#3. In any case, this proposal is only one of the many materializations that the artichoke detox diet can have.
To adequately adapt the diet to our metabolism, it is pertinent to consult a nutrition professional with whom we can carry out a consistent follow-up so that we do not neglect the contribution of any of the macronutrients.
Conclusion
Do not let preparing or cooking artichokes be intimidating to you. Artichokes can be boiled, steamed, roasted, grilled, or sautéed. You can cook them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor.
Steaming has been the most popular preparation method and it usually takes 20–40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 350°F (177°C).
