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Artichoke
Every knowledge on vegetables, health and nutrition.
Scientific Name
Cynara scolymus (Asteraceae family)Common name
Artichoke, globe artichoke
Varieties and seasons
The global production of artichoke is concentrated, for 90%, in circum-mediterranean countries; the other 10% are distributed among countries with similar climatic conditions (Northern Argentina, California, New-Zealand, Chili, Venezuela, Peru). In Mediterranean countries, the globe or purple artichokes are eaten raw, marinated in oil, or pan-fried. It is also used to top Italian four season pizzas.
Production
Italy is the leading producer of artichoke, following by Spain, Argentina and Egypt.
Consumption
Artichokes are eaten by almost 30% of young couples and families with children of school age. Depending on whether they are single or living as a couple, 40% and 52% of seniors respectively love artichokes (source: TNS Secodip 2003).
Nutritional values (per 100 g)
Cooked* | Tinned hearts ** | Frozen hearts** | Frozen bottoms** | RDI*** | |
|---|---|---|---|---|---|
Energy | 18 kcal | 21 kcal | 19 kcal | 21.9 kcal | |
Proteins | 2.9 g | 2.03 g | 1.9 g | 1.7 g | |
Carbohydrates | 1.2 g | 1.8 g | 1.1 g | 1.2 g | |
Fat | 0.2 g | 0.62 g | 0.8 g | 0.25 g | |
Fibres | 9.4 g | nd | 7.1 g | 8.12 g | 30 g |
Sodium | 15 mg | nd | 104 mg | 30 mg | |
Potassium | 300 mg | 2,000 mg | |||
Provitamin A | 87 µg | nd | 575 mg | 4800 µg | |
Vitamin B9 | 47 µg | nd | 23.6 µg | 44.68 µg | 200 µg |
Lutein + Zeaxanthin**** | 464 µg |
* Ciqual 1995 ** Bonduelle data *** RDI Recommended Daily Intake ****USDA nd: undetermined
Nutritionist’s advice
Artichokes are naturally high in fibres: they contain fructooligosaccharides, a soluble fibre that gives them a slightly sweet flavour. These soluble fibres play an important role in regulating the absorption of certain nutrients, helping the body digest certain minerals such as calcium and magnesium. Artichokes are a source of vitamin B9, which is important for the multiplication and reproduction of cells.
What's about portions...?
-a child portion : size of one fist
-an adult portion : size of one hand
Cooking and nutrition: tasty combinations
-Artichoke and a simple vinaigrette: the mildness of the artichoke bottoms contrasts well with the acidity of the dressing. An easy and nutritious starter: vitamins E and B9.
-Artichoke and foie gras, layered in a terrine: enjoy the fibre and smooth mild flavour of the artichoke alternated with the full, flavoursome taste of foie gras: group B vitamins, fibres.
