Vitamins in Artichokes

Artichokes offer flavor and nutrition in one pointy package.

Artichokes, which originated in southern European and Mediterranean countries, are large thistles in the Asteraceae family. These globe-shaped delicacies are grown commercially in California (for U.S. consumption), Italy, France and Spain. The edible portion of the artichoke is the unripened bloom, encapsulated by rows of compact leaves; many people eat the leaves as well. Whether steamed, sautéed, grilled or baked, artichokes add a mild, nutty flavor and nutritional value to any meal.

Vitamin B6

Artichokes, depending upon size, offer from 2 to 7 percent of the recommended daily intake of vitamin B6. Adults need at least 1.3 mg per day. Vitamin B6 is essential for proper protein and red blood cell metabolism, and also helps the body maintain proper blood glucose levels.

Vitamin C

Artichokes offer from 10 to 20 percent of the recommended daily intake of vitamin C. Adults need 75 to 90 mg per day, and those who smoke should add an additional 35 mg through diet or supplements. Vitamin C bolsters the immune system, and helps to ward off the common cold. It also improves the body's ability to absorb iron.

Vitamin K

Artichokes are an excellent source of vitamin K, with 26 percent of the daily recommended intake in 1 cup of cooked artichokes. Vitamin K is vital for proper blood clotting and is also used in the process of bone metabolism. Adult females, 19 and older, need 90 mcg per day, while adult males require 120 mcg per day.

Folate

Artichokes are a rich source of folate, which is vital to cell production and a necessity in the manufacture of RNA and DNA. One cup of artichokes contains nearly 50 percent of the daily recommended folate intake for adults, which is 400 mcg per day.

Trace Elements in Artichokes

Artichokes also contain smaller amounts of B-complex vitamins, such as thiamin (B1), riboflavin (B2), niacin (B3) and choline. These vitamins work together with other nutrients to support cell growth, maintain muscle and skin tone, and improve immune system functions.

References

• NutritionData: Artichokes (Globe or French)
• California Artichoke Advisory Board
• Ocean Mist Farms: Artichoke Vitamins, Minerals and More

Resources

• Office of Dietary Supplements: Vitamin and Mineral Supplement Fact Sheets
• Ocean Mist Farms: Preparing and Cooking the Artichoke