The Artichoke is an antioxidant super-food!

A native of the Mediterranean, the artichoke is a perennial in the thistle group of the sunflower family. A mature artichoke spreads to cover an area of about six feet in diameter and reaches a height of three to four feet. The part of the plant that we eat is the flower bud. Flower blossoms measure up to seven inches in diameter and are a beautiful violet-blue color.

California produces all commercially grown artichokes in the United States, and while California artichokes are available throughout the year, peak season is March through May and again to a smaller degree in October.

Artichokes contain a dazzling array of phytonutrients; plant compounds that have antioxidant properties and promote human health. A study from researchers at the United States Department of Agriculture found that out of more than 1000 common foods artichokes ranked seventh in total antioxidant capacity.

Here are some of the most powerful, polyphenol-type antioxidants are found in Artichokes:

• Quercetin - This flavonoid works as an anti-carcinogen and antioxidant to protect against cancer and heart disease.
• Rutin - Another flavonoid that promotes vascular health and helps prevent cell proliferation associated with cancer. Rutin also has anti-inflammatory and anti-allergenic properties.
• Anthocyanins - These powerful antioxidants give artichokes their color pigments. They are associated with a lower risk of certain cancers, urinary tract health, memory function and healthy aging.
• Gallic Acid - A potent antioxidant also found in red wine and black tea, and it has been shown to inhibit cell proliferation in prostate cancer cells.
• Luteolin and Cynarin - Very powerful antioxidants that may lower cholesterol levels. Artichokes are very concentrated in cynarin, which may also promote liver health by regenerating the liver tissue.
• Caffeic Acid and Chlorogenic Acid - Contains anti-cancer, antimicrobial, anti-LDL (bad cholesterol) and antiviral properties.
• Silymarin - A powerful antioxidant that also aids the liver in regenerative tissue growth.

Artichokes also aid in digestion by providing nutrition to the good bacteria in the intestinal tract.

Shopping for artichokes

When shopping for artichokes, select globes that are deep green, with a tight leaf formation, and those that feel heavy for their size. A good test of freshness is to press the leaves against each other, which should produce a squeaking sound. Size has little to do with quality or flavor, small artichokes are just a smaller bud.

Cooking and eating artichokes

To cook an artichoke: boil or steam until tender. Then, slip each leaf petal, one by one, through their teeth until they reach the heart. Artichoke stems, which are often thrown away, are perfectly edible and taste like the artichoke heart.

• Artichokes can also be made into an herbal tea.
• Artichoke is the primary flavor of the Italian liqeur Cynar.
• Dried or fresh leaves and/or stems of Cynara are used to increase bile production.