Artichoke
A thistle-family vegetable whose leaves and heart contain cynarin, a compound traditionally used to support liver and bile function.
Gut Health
Heart Health
Detox
Artichokes provide fiber, vitamin C, magnesium, and antioxidants. They support liver function and digestion. Enjoy steamed, roasted, or as part of dips and salads.
Artichoke
Per
1 medium, cooked (120g)
Calories
64
Vitamin K
15%
Vitamin A
0%
Vitamin C
10%
Vitamin B12
0%
Vitamin D
0%
Iron
4%
Magnesium
12%
Potassium
7%
Calcium
2%
Fiber
10.3g
Nutrition Highlights
Cynarin, fiber, folate, magnesium
Fuhrman ANDI chart, cooked, 1 item
Nutrition Density Score (ANDI Score)
244
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Steam or boil whole artichokes until a leaf pulls away easily, then scrape the tender flesh from each leaf with your teeth — only the base of each leaf and the heart are edible.
Absorption Boost
Lemon — a classic pairing that also adds vitamin C and prevents browning
Healthy fats (olive oil, butter) for dipping — pairs traditionally and aids nutrient absorption
Use Caution If
You're allergic to ragweed or related plants — artichoke is in the same family and can cross-react
You have gallstones — check with a doctor, as artichoke can stimulate bile production
Storage
Refrigerate in a slightly damp paper bag or wrapped loosely; use within about a week.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Energy levels
Objective
(Quarterly)
Liver enzyme panel
Lipid panel