Detox

Artichoke

A thistle-family vegetable whose leaves and heart contain cynarin, a compound traditionally used to support liver and bile function.

Detox

Gut Health

Heart Health

Serving

1 medium, cooked (120g)

Calories Per Serving

Key nutrients

Cynarin, fiber, folate, magnesium

Nutrient density

244

Why it’s worth eating

Artichokes provide fiber, vitamin C, magnesium, and antioxidants. They support liver function and digestion. Enjoy steamed, roasted, or as part of dips and salads.

What you may notice

Digestive comfort
Energy levels

Markers worth tracking

Liver enzyme panel
Lipid panel

How to eat it

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.

Pairs well with

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

Storage

Refrigerate in a slightly damp paper bag or wrapped loosely; use within about a week.

The numbers, per 1 medium, cooked (120g)

15%

Vitamin K

Vitamin A

10%

Vitamin C

Calcium

Iron

12%

Magnesium

Potassium

Vitamin B12

Vitamin D

Fiber

10.3g

Artichokes (globe), cooked, boiled, drained (FDC 169205)

Evidence

Genuine evidence, but for the LEAF EXTRACT rather than the eaten heart. The bioactives concentrate in the leaves, and the trial dose far exceeds what culinary intake delivers.

Study dose vs. serving

EXTRACT GAP: trials used about 1,800-1,920 mg/day standardised LEAF extract. The Cochrane review concluded artichoke leaf extract "might be effective and relatively safe, but further research is needed." Reported total-cholesterol falls of 4.2% and 18.5% in two trials. Eating globe-artichoke hearts is NOT equivalent.

Wider B, Pittler MH, Thompson-Coon J, Ernst E. Cochrane Database Syst Rev. CD003335 (cholesterol). Holtmann G, Adam B, Haag S, et al. Aliment Pharmacol Ther. 2003;18:1099-1105 (dyspepsia RCT, 247 patients).

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

Details

Type

Fruits & Veg

Season

Spring peak (Mar-May), minor autumn crop

Forms

Fresh, canned/jarred hearts, leaf-extract supplement

Price

Premium

Bioactive

Cynarin and chlorogenic acid; also inulin

Heat stable