Artichokes: 10 Surprising Health Benefits You Probably Haven’t Heard Of

Let’s talk about one of the most underrated veggies out there—artichokes. If you’ve never had a roasted artichoke drizzled with grass-fed butter, a squeeze of lemon, sea salt, and fresh cracked pepper… oh man, you’re missing out. Just thinking about it is making me hungry!

Besides being delicious, artichokes are seriously good for you—especially when it comes to supporting your liver. They’re actually one of the best liver-detoxing foods you can eat.

So, quick fun fact: artichokes are part of the thistle family, and what we’re actually eating is the flower bud before it blooms. Kinda cool, right? These beauties have been around since ancient Greek and Roman times and were prized for their health benefits, even believed to boost fertility and act as an aphrodisiac. When the Spaniards came to California, they brought artichokes with them, and now, almost all of the artichokes we eat in the U.S. are grown right there—especially in the spring and fall.

Now, while most people go straight for the heart (because, yum), it’s actually the leaves that hold the most nutrients. You don’t eat the whole leaf—just scrape the soft end with your teeth. Oh, and a little pro tip from someone who learned the hard way: don’t eat the fuzzy middle, aka the “choke.” I tried to be cool once and ate it… bad move. I nearly did choke!

So what makes artichokes so healthy?

Well, they’ve got two superstar compounds: cynarin and silymarin. These help your liver detox, get your bile flowing (which helps digest fats and break down cholesterol), and even support your kidneys. Cynarin was actually used as a cholesterol-lowering drug at one point—it can help drop LDL by up to 23%! That’s wild.

Artichokes are also a digestive powerhouse. They’re great for anyone with IBS or gut issues thanks to their anti-inflammatory properties and fiber content—one artichoke gives you almost 30% of your daily fiber needs. And yes, they’re even helpful for hangovers. Hello, liver rescue!

Antioxidants? Oh yeah, they’re loaded.

Artichokes are brimming with powerful antioxidants that help fight off inflammation, aging, and chronic diseases. You’ll find goodies like silymarin, quercetin, rutin, gallic acid, caffeic acid, and more. There’s even some beta-carotene and lutein in the mix.

In lab studies, artichoke extracts have been shown to slow the growth of breast cancer cells and even fight off liver cancer. They might even help prevent skin cancer, too.

Trying to manage blood sugar or lose a little weight?

Artichokes are your friend. They’re low on the glycemic index and high in fiber, which means they’ll keep you full and satisfied without spiking your blood sugar. That’s great news for your waistline—and your insulin levels.

Oh, and let’s talk minerals.

Artichokes are a great source of iron (especially helpful for vegetarians or anyone who’s low), along with potassium, copper, manganese, phosphorus, and calcium. Potassium helps balance out sodium and keeps your heart rate and blood pressure in check, while copper teams up with iron to help make red blood cells.

They’re also packed with B-vitamins (like folate, niacin, and thiamin), vitamin K for brain and bone health, and vitamin C to keep your immune system strong and your skin glowing.

Buying and Cooking Tips

When shopping, go for artichokes that are nice and green (or purple, if you’re going for that variety), with tightly closed petals. They should feel heavy for their size and make a little squeaky noise when you squeeze them. Avoid the wilted, grayish ones with dried-out stems—they’re past their prime.

To prep them, trim off the top inch and the stem, and rub a little lemon on the cut parts so they don’t turn brown. You can steam them whole or halved (halves cook faster!), and it usually takes 20–30 minutes. You’ll know they’re done when the leaves pull off easily.

To bake them, season with butter or olive oil and lemon, wrap them in foil, and pop them in the oven at 400–425°F for about an hour. When they’re done, dig in leaf by leaf, then scoop out the choke to get to the best part—the heart. Dip it in more butter, lemon, olive oil, or garlic, and enjoy every bite!

Bonus: Try This Artichoke Soup

This soup is cozy, flavorful, and packed with fiber and nutrients. Perfect for a light dinner or lunch, especially with a sprinkle of Parmigiano Reggiano on top.

You’ll need:

• 2–4 garlic cloves, chopped

• 2 Tbsp extra virgin olive oil

• 2 medium-large artichokes

• 2 leeks, sliced (white part only)

• 2 red potatoes, chopped

• 6 butter lettuce leaves

• 1 Tbsp chopped parsley

• Salt and pepper to taste

• 5–6 cups water

• 1 lb frozen peas

• ½ fresh lemon

• Parmigiano Reggiano for topping

Directions:

1. Trim artichokes (cut off top ⅔ and remove the choke).

2. In a large pot, heat the olive oil. Add garlic, leeks, potatoes, artichokes, lettuce, parsley, and a squeeze of lemon.

3. Add salt and ½ cup of water, cook over medium heat for about 7–10 minutes until tender.

4. Add peas and remaining water, bring to a boil, then simmer for 20 minutes.

5. Blend until smooth, serve with Parmigiano and a drizzle of olive oil.

So good—and good for you!