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Artichokes--From Leaf to Heart

3/27/2013

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Artichokes have been prized vegetables since ancient times.  In some societies, only men were allowed to consume artichokes, which were considered aphrodisiacs.  Fortunately, this prohibition has been lifted and all can now enjoy these flower buds.  Artichokes originated from the Mediterranean area.  The name “artichoke” is derived from the Italian for pinecone due its shape.  Artichokes are part of the sunflower family. 

We are fortunate to live so close to Castroville, the “artichoke center of the world”.  If you drive toward Monterey, you can see field after field of artichokes growing.  In fact, Castroville produces almost all the artichokes consumed in the US.  Peak artichoke season is March through May.  Other countries that grow artichokes include Italy, Spain and France.  The edible portion of the artichoke plant is the flower bud that eventually develops into purple florets with an abundance of silvery-green triangular scales.  The lower portion of these triangular scales and the heart located near the stem are the edible portions of the artichoke.

While the entire artichoke is not consumed, the edible portions, particularly the leaves, contain health-supporting nutrients.  Artichokes are especially supportive of the digestive, biliary (liver), circulatory and skeletal systems.  They are low in calories, containing only 47 calories for a medium-sized artichoke.  They have no fat but do contain some protein.  They also contain important vitamins and minerals, namely vitamins C, K, some B vitamins, calcium, copper, potassium, iron and manganese.  In addition, as discussed later in this article, artichokes have some powerful antioxidants. 

Artichokes are rich in fiber.  One large artichoke can have as much as a quarter of the RDA of dietary fiber.  As mentioned in prior articles, dietary fiber aids the digestive system in removal of waste products.  The fiber also assists in lowering bad (LDL) cholesterol by escorting it out of the body.  Artichokes, just like asparagus, contain inulin that acts as a prebiotic, providing nourishment to our beneficial gut bacteria.  These healthy gut flora work symbiotically with us by producing vitamins and assisting in our digestion.  For more on fiber and inulin, click here and here.  

The compounds in artichokes have an extremely important role in supporting our biliary system.  The job of the liver is to filter blood and remove any harmful substances.  The liver, in conjunction with the gallbladder, also breaks down (emulsifies) fat into pieces that are absorbable by the cells.  To perform this function, the liver produces bile, which is then stored by the gallbladder.  When we eat a meal that contains fat, the bile is released from the gallbladder into the small intestine where the fat is broken down and absorbed.  By this same process, the fat-soluble vitamins are released and absorbed. 

Cynarin and silymarin, two antioxidants in artichokes, help improve liver functions.   Cynarin has been shown in studies to increase bile production thereby improving our digestion.  If bile flow is blocked, various digestive issues can ensue, including bloating, abdominal pain and constipation.  In addition, impaired excretion of bile prohibits toxic compounds from being released by the body.  Instead, they are absorbed and can result in adverse health conditions.  Silymarin has been used as a treatment for liver disorders for over 2000 years.  It has been studied and approved by the German Commission E (group studying the safety and efficacy of herbs) as a treatment to support various liver conditions.  It is used to regenerate liver cells, stimulate bile flow of the liver and gallbladder, protect against environmental toxins and even as an antidote for ingestion of death cap mushrooms.  Since it is an antioxidant, it neutralizes free radicals that can damage cells exposed to harmful toxins.  For more about the importance of liver detox, click here.   

Silymarin is also being studied for its cancer-fighting abilities.  It may be able to reduce the growth of new blood vessels feeding cancer cells (called angiogenesis) and may cause cancer cell death.  The literature suggests that it may help in cancers of the prostate, colon, ovaries, skin, lung, breast and cervix.  Animal studies with silymarin have shown direct tumor-killing properties.  Silymarin may work synergistically with some chemotherapy drugs but more studies need to done. 

Artichokes and artichoke leaf extract have both been shown to reduce LDL cholesterol and raise HDL (good) cholesterol.  With beneficial effects on cholesterol, artichokes may help in lowering one’s risk of developing atherosclerosis.  The fiber mentioned previously plays a role in this process as well. The minerals found in artichokes (high levels of potassium and low amounts of sodium) support our blood pressure and heart rates. 

Furthermore, artichokes are high in vitamin K, having about 12% of the RDA.  Vitamin K is important for bone formation.  Click here for more info on vitamin K.  Vitamin K may also help limit damage of the neurons in the brain, helping those suffering from neuronal diseases such as Alzheimer’s and Parkinson’s.

So how do we eat these vegetables that can look so intimidating?  It’s actually quite easy.  The best way is to steam them.  Steaming will retain the most nutrients.  Cut off the stem and trim any sharp leaf tips and use your fingers to slightly open up the leaves.  Place artichokes upside down in a pot with a couple of inches of water, a dash of salt and a lemon wedge to retain the green color.  Cover and steam for about 35 minutes for medium artichokes and 45-50 min. for large ones.  Once done cooking, pull off leaves, dip in sauce (but remember that most calories will come from the sauce) then scrape off base with teeth.  Once leaves are eaten, enjoy the heart. 

Go ahead and try these springtime wonders with all their health benefits!

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Spring Forward with Asparagus

3/12/2013

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Daffodils’ yellow heads are blooming, days are getting longer and asparagus is now coming into season!  You can tell that asparagus is part of the spring crop as prices slowly come down to more appealing levels.  Spring is also the time when asparagus is most flavorful.  Asparagus, a member of the lily family along with onions, garlic, tulips and daffodils, originated in the coastal regions of the eastern Mediterranean and Asia Minor. 

Asparagus is one of my personal favorites.  Even my kids love it!  These lovely spears have a unique flavor that is hard to describe.  It is best to eat them quickly after buying since the flavor will begin to change as the sugars are turned into starches.  By wrapping the ends of the asparagus spears in a damp paper towel, you can slow down the decomposition and extend the life of the spears.   

So do you choose to eat the thin spears or the thicker ones?  White, green or purple?  Experiment and see which is your personal favorite.  Green asparagus is the type with which we are probably most familiar.  These spears are picked when they are about 6-8” tall.  In contrast, white asparagus is grown underground to inhibit chlorophyll production.  For more about chlorophyll, see my article http://www.bettereatingcoach.com/11413-the-skinny-on-mixed-salad-greens.html.  The white spears have a delicate flavor and are very tender.  They usually cost more since they require more hands-on labor.  Purple asparagus is smaller and tastes fruitier.  It also has about 20% more sugar content than the green spears.  The color and flavor are due to the phytonutrient, anthocyanin that has anti-inflammatory properties and other health benefits. 

What makes these spring wonders so good for us?  They are very low in calories (100 grams is about 7 spears=20 calories) and have very little fat.  Asparagus has moderate levels of dietary fiber.  Dietary fiber assists with weight loss since fiber breaks down slowly contributing to prolonged satiety.  Dietary fiber helps lower LDL levels, regulates blood sugar and assists in normal digestion.  For more about fiber, click here. 

Let’s take a look at some of the important vitamins and minerals that comprise asparagus.

·      Folates:  100 grams of asparagus has about 14% of the RDA.  Folate helps DNA synthesis within the cell.  It is extremely important in early pregnancy to prevent neural tube defects in the developing baby.  Folates are also essential to red blood cell production and cardiovascular health.

·      Protein:  Asparagus is about 27% protein.  What a great vegetarian way to consume protein!  Proteins help stabilize our blood sugar and aid digestion.  Protein breaks down into amino acids that the body then uses to form new cells, muscles, hormones and enzymes.

·      B vitamins:  Asparagus is a very good source of at least 6 of the important B vitamins.  The B vitamins play a role in energy production throughout the body.  These vitamins are essential for optimal metabolic, enzymatic and cellular functions.  B6 and folate (a B vitamin) both play a role in regulating homocysteine, an inflammatory marker of general inflammation in the body and heart disease. 

·      Antioxidant vitamins:  Vitamins A, C and E are all important in improving the body’s ability to resist infections.   As antioxidants, they play a role in neutralizing free radicals, which are linked to disease conditions.

·      Vitamin K:  Asparagus is very high in vitamin K.  One cup contains about 70% of the RDA.  Vitamin K is known for its role in healthy bones.  As vitamin K is a component of the myelin sheath around our neurons, it may also help in limiting neuron damage during aging.  Vitamin K may help prevent calcification, one of the mechanisms behind arteriosclerosis and cardiovascular problems.

Asparagus is a known diuretic.  Because of its unique mineral profile (having high potassium and low sodium, for instance), it may be beneficial to those with some types of kidney conditions.  Asparagus also acts as a cleanser to the arteries and blood, ridding them of excess cholesterol.  As spring is associated with cleansing, this ability is not surprising.  Asparagus is also supportive of the liver, aiding in detoxification.  For more about detoxification, click here.  Some individuals will notice a sulfur smell to their urine after consuming asparagus.  This is harmless.  It is due to the sulfur-containing amino acids being broken down and the gas becoming airborne.  Due to genetic differences, some people can smell the sulfur aroma and others can’t. 

Asparagus is one of the few foods that contain an important type of carbohydrate called a polyfructan, specifically inulin.  Polyfructans are sometimes referred to as prebiotics.   The prebiotics provide the nourishment for our healthy gut bacteria.  We’ve all probably heard of probiotics.  They help us digest and absorb our food, manufacture some vitamins and keep the unhealthy bacteria in check.  By consuming asparagus we not only obtain important nutrients but also keep our gut flora healthy.

Since asparagus is so nutritious and tasty, try to incorporate it into your meals.  Whether in a salad, soup or side, it provides many nutrients to enhance our overall health.  For a delicious frittata recipe, click here.  If you have gout, asparagus contains purines, so limit your consumption.  Enjoy the spears because the season is short.

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