Artichoke

 

Artichokes are a top antioxidant-rich vegetable that is high in fiber and low in fat making them an ideal weight loss food. Artichokes are also a natural diuretic which means they are able to help flush the body of edema and reduce bloating... and overall water retention. They are a good source of folic acid, vitamin C, vitamin K, B-complex, potassium, copper, iron, and antioxidants such as anthocyanins, quercertin, rutin, cynarin, luteolin and silymarin. Silymarin is highly beneficial for the liver and has been shown to regenerate liver tissue making them a great food for those suffering with liver problems or those trying to cleanse and detox the body. Artichokes also contain a compound called inulin which provides nutrition to the good health promoting bacteria in the intestinal tract. This inulin also has been shown to help balance and stabilize blood glucose levels making them an excellent choice for diabetics. Artichokes are also known to aid digestion and improve gallbladder function which makes them good for those suffering with Irritable Bowel Syndrome (IBS) or other digestive ailments. Artichoke leaves contain compounds that can reduce cholesterol by inhibiting HMG-CoA reductase, this means they have the ability to raise good cholesterol (HDL) and lower bad cholesterol (LDL). This ability also helps to prevent excessive fatty deposits in the liver and blood which protects the body from arteriosclerosis. Artichoke leaf extract has been shown to kill off cancer cells and protect the liver from oxidative stress. Artichoke leaf extract is readily available in capsule form and can be found online or at your local health food store. Fresh steamed artichokes have a rich, nutty flavor that make them a delicious, satisfying, and guilt-free food. Try steaming 4-6 artichokes for 45min-1hr. Once cooled, the leaves can be peeled off and the heart can be scooped out. Place each portion in a ziploc bag and store in the fridge. This way you can have a healthy, nutritious, and low fat snack ready to eat right out of the fridge and on the go for you and your family all week long.