Artichokes: Complete Vitamin Profile

Artichokes ‐ Vitamin Information

Vitamins found inside of artichokes can be an important part of a diet for maintaining overall health. Artichokes contain many essential vitamins and minerals, including Vitamin C, thiamine, Vitamin B6, riboflavin, niacin, calcium, magnesium, potassium, phosphorus, and iron. This article will explore the various vitamins found in artichokes, their benefits to the body, and how incorporating these into one’s diet can have positive effects on health.

Vitamin C helps support the immune system, protects cells from damage, aids in wound healing, and is needed for collagen formation, among other functions. A single medium cooked artichoke contains about 25 milligrams of vitamin C – more than fifteen percent of the recommended daily intake (RDI) for adults. By eating two or three artichokes each day, individuals may reach the RDI of 90 mg per day as recommended by the U.S. Department of Agriculture.

Thiamine, also known as Vitamin B1, plays an important role in energy metabolism and protecting cells from oxidative stress and free radicals. Studies have shown that deficiencies in thiamine can lead to fatigue, muscle weakness, and impaired nerve function. In regards to artichokes, according to information published by the USDA National Nutrient Database, one large artichoke has 0.49 milligram of thiamine – about 33 percent of the RDIs recommendation for adult men & women.

Vitamin B6, or pyridoxine, is important for healthy red blood cell production as well as proper functioning of both brain and heart. Additionally, research indicates that it may aid in reducing inflammation and homocysteine levels, a type of amino acid associated with cardiovascular problems. Each medium-sized raw artichoke offers nearly 1 milligram of Vitamin B6 which meets over sixty five percent of an adult’s daily requirement as set out by the Institutes of Medicine.

Riboflavin, or Vitamin B2, helps turn food into energy and is critical for growth and development. It also helps maintain good eye health and skin integrity. Artichokes are a great source of this nutrient; one cup of cut and cooked artichoke hearts provides around eighteen percent of the recommended daily value for riboflavin.

Niacin, another name for Vitamin B3, plays a key role in turning carbohydrates into energy as well as in neurotransmitter production which controls mood and behavior. It's also needed for hormone secretion and DNA maintenance. Eating at least one cooked artichoke supplies 6.5 milligrams of niacin - thirty-eight percent of what an adult needs in a day.

Calcium is a mineral required for strong bones and teeth and helps regulate hormones and enzymes. One boiled artichoke can offer up to 76.3 miligrams of calcium, amounting to 8% of the required daily intake established by current dietary standards.

Magnesium is yet another vital mineral that promotes normal muscle and nerve function, supports cardiovascular health, keeps bones strong and helps stabilizes blood sugar levels. The same boiled artichoke providing 76.3 milligrams of calcium also provides 24.8 milligrams of magnesium, or six percent of an adult’s daily wants.

Potassium affects several bodily systems, assisting in regulating fluid balance and promoting normal muscle contraction. An average cooked artichoke contains 442 milligrams--about nine percent of the RDI for adults. As such, consuming artichokes routinely can help ensure that satisfactory amounts of this important mineral are obtained.

Artichokes are a rich source of phosphorus, a mineral that assists in constructing strong bones and generating energy. Each boil one contains 151.4 milligrams of this beneficial mineral, equivalent to sixteen percent of the average daily allowance suggested.

Finally, artichokes provide 3.8 milligrams of Iron in every boiling - just over 20% of the recommended daily allowance established by authorities. Iron works to transport oxygen in red blood cells throughout the body while helping convert blood sugar into energy. As such, those who don't get sufficient Iron from other sources should highly consider adding artichokes to their diets.

In summary, artichokes offer a range of essential vitamins, minerals, fibres and antioxidants that can improve overall health when consumed regularly. These food items are particularly valuable due to their generous content of Vitamin C, Thiamine, Vitamin B6, Riboflavin, Niacin, Calcium, Magnesium, Potassium, Phosphorus, and Iron. Therefore, artichokes present a fantastic way to acquire high quantities of crucial nutrients while managing calorie intakes and improving digestive processes. Thus, regular consumption of artichokes can be deemed part of a balanced and nutritious diet allowing people to live healthier lives overall.