the amazing artichoke

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http://www.lef.org/

L i f e E x tens ion M agaz ine N ovem ber 2011

The Amazing Artichoke

By Carley Eder

While artichokes may not be the easiest food to consume, the sheer volume of nutrients, minerals,

and phytochemicals found in this extraordinary vegetable make eating them well worth it. Most

peoples favorite part of the artichoke is the heart, but the leaves are actually the source of a vast

majority of its health benefits. In fact, artichoke leaf extract has proven to be an extremely beneficial

food with a host of illness-fighting, age-extending properties.

Artichokes are packed with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, all

working to protect against many health risks including cancer, heart disease, liver dysfunction, high

cholesterol, and diabetes.1In 2004, the United States Department of Agriculture conducted its

largest, most comprehensive study analyzing the antioxidant content of the most commonly

consumed foods. To the surprise of many, artichokes ranked in the top four vegetables and seventh overall. 2Throughout this

article youll learn about the numerous ways that incorporating artichokes into your diet can benefit your health and well-being

Artichokes are packed with phytonutrients such as quercetin, rutin, gallic acid, and cynarin.

HISTORY

The globe artichoke, or Cynara scolymus, is the immature flowers of a thistle plant and is known as one of the oldest cultivate

vegetables in the world. Most likely, artichokes originated in the Mediterranean, although they have been seen in ancient

Egyptian writings as symbols of sacrifice and fertility. The Spanish eventually brought them to California in 1600, but they didn

actually catch on with Americans until the 1920s. California provides nearly 100 percent of the artichoke crop in the UnitedStates, with Castroville, a town in the California Central Coast farm country, calling itself the artichoke center of the world. Th

are several varieties of artichokes such as Green Globe, Desert Globe, Big Heart, and Imperial Star, ranging in color from dark

purple to pale green.3

THE ART OF EATING ARTICHOKES

As we mentioned earlier, artichokes have proven that they can be a difficult food to eat. Many

people lack the experience in cooking and eating artichokes, so here are a few pointers so you

can add this delicious, antioxidant-heavy vegetable to your diet.

Artichokes are available in most markets all year round, with the peak months being

March, April, and May.

Before cooking your artichoke, make sure to cut off the stem, if your artichoke still has it

attached. Also you can trim off the very sharp leaf tips and use your fingers to slightly

open up the leaves, allowing it to cook more effectively.

Whether you boil or steam your artichoke, you can tell its done when the petal near the center pulls out easily.

Dont worry, the artichoke is one of the only foods where it is both proper and polite to eat with your fingers.

Artichokes can be served hot or cold. To eat, just pull out the outer petals one at a time. Dip it in your favorite sauce

and pull the leaves through your teeth, removing the soft pulpy portion. Discard the remaining portion of the leaf.

Continue this until all the petals have been removed. Use a spoon and remove the fuzzy center at the base of the

artichoke and discard it. What remains is the heart of the artichoke and it is entirely edible. Enjoy! 11


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BENEFITS

Cholesterol Fighter

High cholesterol is associated with an increased risk for coronary heart disease and atherosclerosis. Artichokes and artichoke

leaf extract reduce cholesterol levels. The efforts to study this idea date back all the way to the 1970s, when scientists began

examining cynarin and cholesterol in their labs.4

In a 12-week, double-blind study, 75 patients received placebo or 1,280 mg standardized

artichoke leaf daily. At the end of the 12 weeks, the treated group recorded a modest

reduction in total cholesterol of 4.2%.5

To further demonstrate the artichokes heart-healthy powers, scientists set up a randomized,

placebo-controlled study to examine the effect of artichoke leaf extract in patients with high

cholesterol. All participants showed positive results. Over 6 weeks, participants were split up,

with half receiving artichoke extract and the rest a placebo. The patients receiving artichoke

were shown to have an 18.5% reduction in cholesterol level.6

DIGESTIVE HEALTH

The high concentration of cynarin in artichokes not only affects cholesterol, but also can contribute to aiding in digestive health

Cynarin is known to stimulate the production of bile, which enables us to digest fats and absorb vitamins from our food, makin

artichokes an excellent way to start any meal.3

Studies have shown that artichoke leaf extract can be very helpful for people suffering from irritable bowel syndrome (IBS) and

dyspepsia, or upset stomachs. In a study done at the University of Reading in the United Kingdom, 208 adults who suffered fro

IBS and dyspepsia were monitored over a two -month period of intervention with artichoke leaf extract. Results showed a 26.4%

reduction in IBS incidence among the participants at the end of the trial. A significant shift of self -reported bowel patterns awa

from alternating constipation/diarrhea toward normal was observed as well. Dyspepsia symptoms also decreased by 41% a

treatment, and in general, the participants noted a 20% increase in quality of life after treatment.7

LIVER FUNCTION

The boost in bile production you gain from eating artichokes can also be attributed to cynarin, which

can be very beneficial to the health of your liver. The bile that your liver produces helps to remove

dangerous toxins and digest fats. Artichokes also contain the flavonoid silymarin, a powerful liver

protectant. Silymarin averts the process of lipid peroxidation from occurring in the cell membranesof the tissues of the liver, making the artichoke an ideal weapon in your arsenal to help you obtain

optimal liver function.8

CANCER PREVENTION

There are many other powerful polyphenol-type antioxidants found in artichokes that researchers

believe can contribute to the prevention and management of prostate cancer, breast cancer, and leukemia. Studies have show

that the antioxidants rutin, quercetin, and gallic acid found in artichoke leaf extract are able to induce apoptosis (cell death) an

reduce the proliferation of cancer cells.1

In research done at Comenius University in Slovakia, artichoke leaf extract was studied for its ability to inhibit growth of leukem

cells. Over a 24-hour period, leukemia cells were treated with a variety of concentrations of artichoke leaf extract, with resultssuggesting that it exerts an antiproliferative activity on leukemia cells while inducing apoptosis of these cells as well.9In addit

researchers at the University of Georg-August in Germany have said that the many phytochemicals in artichokes help to block

the secretion of cancer agents, thus inhibiting the angiogenesis related to cancer.10

References

1. Available at: http://www.oceanmist.com/health/antioxidant.aspx. Accessed June 20, 2011.

2. Available at: http://www.eurekalert.org/pub_releases/2004-06/aas-lus061504.php. Accessed June 21, 2011.

3. Grotto D. 101 Foods That Could Save Your Life. New York: Bantam Bell; 2008.


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4. Heckers H, Dittmar K, Schmahl FW, Huth K. Inefficiency of cynarin as therapeutic regimen in familial type II

hyperlipoproteinaemia. Atherosclerosis. 1977 Feb;26(2):249-53.

5. Bundy R, Walker AF, Middleton RW, Wallis C, Simpson HC. Artichoke leaf extract (Cynara scolymus) reduces plasma

cholesterol in otherwise healthy hypercholesterolemic adults: a randomized, double blind placebo controlled trial. Phytomedici

2008 Sep;15(9):668-75.

6. Englisch W, Beckers C, Unkauf M, Ruepp M, Zinserling V. Efficacy of Artichoke dry extract in patients with

hyperlipoproteinemia. Arzneimittelforschung. 2000 Mar;50(3):260-5.

7. Bundy R, Walker AF, Middleton RW, Marakis G, Booth JC. Artichoke leaf extract reduces symptoms of irritable bowel

syndrome and improves quality of life in otherwise healthy volunteers suffering from concomitant dyspepsia. J Alter ComplemeMed. 2004 Aug;10(4):667-9.

8. Available at: http://www.foodforyourhealing.com/foods-for-liver-health/. Accessed June 19, 2011.

9. Nadova S, Miadokova E, Mucaji P, Grancai D, Cipak L. Growth inhibitory effect of ethyl acetate-soluble fraction of Cynara

cardunculus L. in leukemia cells involves cell areest, cytochrome c release and activiation of caspases. Phytother Res. 2008

Feb;22(2):165-8.

10. Available at: http://www.associatedcontent.com/article/6014908/four_must_eat_foods_to_fight_cancer.html?cat=5. Acces

June 19, 2011.

11. Available at: http://www.seemonterey.com/food-restaurants/artichokes-and-other-monterey-favorites/tips-on artichokes.Accessed June 19, 2011.

If you have any questions on the scientific content of this article, please call a Life Extension Health Advisor at 1-866-864-30

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose,

treat, cure or prevent any disease.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care

professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment o

any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercis

or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any

medication without first consulting your physician.

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