Top 8 Health Benefits of Artichokes and Artichoke Extract

Although often considered a vegetable, artichokes (Cynara cardunculus var. bark beetle) are a kind of thistle.

This plant is native to the Mediterranean and has been used for centuries for its potential medicinal properties.

Its purported health benefits include lowering blood sugar and improving digestion, heart health, and liver health.

Artichoke extract, which contains high concentrations of compounds found in the plant, is also increasingly popular as a supplement.

Here are the top 8 health benefits of artichokes and artichoke extract.

We include products that we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here is our process.

1. Loaded with Nutrients

Artichokes are packed with powerful nutrients. A medium artichoke (128 grams raw, 120 grams cooked) contains ():

Artichokes are low in fat while being high in fiber, vitamins, minerals and antioxidants. Particularly rich in vitamins C and K, they also provide important minerals, such as magnesium, phosphorus, potassium and iron.

An average artichoke contains almost 7 grams of , which represents 23 to 28% of the Reference Daily Intake (RDI).

These delicious thistles contain only 60 calories per medium artichoke and about 4 grams of protein, which is above average for a plant-based food.

To top it all off, artichokes rank among the vegetables richest in antioxidants.

Summary Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also one of the richest sources of antioxidants.

2. May reduce “bad” LDL cholesterol and increase “good” HDL cholesterol

Artichoke leaf extract may have a positive effect on .

A large study involving more than 700 people found that daily supplementation with artichoke leaf extract for 5 to 13 weeks resulted in a reduction in total and “bad” LDL cholesterol ().

A study of 143 adults with high cholesterol showed that artichoke leaf extract taken daily for six weeks resulted in 18,5% and 22,9% decreases in total and "bad" LDL cholesterol. cholesterol, respectively ().

Additionally, an animal study reported a 30% reduction in “bad” LDL cholesterol and a 22% reduction after regular consumption of artichoke extract ().

Additionally, regular consumption of artichoke extract may increase “good” HDL cholesterol in adults with high cholesterol levels ().

Artichoke extract affects cholesterol in two main ways.

First, artichokes contain luteolin, an antioxidant that prevents the formation of cholesterol ().

Second, artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels ().

Summary Artichoke extract may reduce total LDL cholesterol and “bad” cholesterol while increasing “good” HDL cholesterol.

3. May Help Regulate Blood Pressure

Artichoke extract may help people with high blood pressure.

A study of 98 men with high blood pressure found that daily consumption of artichoke extract for 12 weeks reduced diastolic and systolic blood pressure by an average of 2,76 and 2,85 mmHg, respectively ().

How artichoke extract reduces blood pressure is not fully understood.

However, test-tube and animal studies indicate that artichoke extract promotes the enzyme eNOS, which plays a role in widening blood vessels (, ).

Additionally, artichokes are a good source of , which helps regulate blood pressure ().

That said, it's unclear whether consuming whole artichokes provides the same benefits because the artichoke extract used in these studies is very concentrated.

Summary Artichoke extract may help lower blood pressure in people whose levels are already high.

4. May Improve Liver Health

Artichoke leaf extract may protect your liver from damage and promote new tissue growth.

It also increases bile production, which helps remove harmful toxins from your liver ().

In one study, artichoke extract administered to rats resulted in less liver damage, higher antioxidant levels, and better liver function after an induced drug overdose, compared to rats that did not receive of artichoke extract ().

Studies in humans also show positive effects on .

For example, a trial of 90 people with non-alcoholic fatty liver disease found that consuming 600 mg of artichoke extract daily for two months led to improved liver function ().

In another study in non-alcoholic obese adults, taking artichoke extract daily for two months resulted in reduced liver inflammation and less fat deposition than not consuming artichoke extract. ().

Scientists believe that certain antioxidants found in artichokes – cynarin and silymarin – are partly responsible for these benefits ().

More research is needed to confirm the role of artichoke extract in treating liver disease.

Summary Regular consumption of artichoke extract may help protect your liver from damage and relieve symptoms of non-alcoholic fatty liver disease. However, more research is needed.

5. May Improve Digestive Health

Artichokes are an excellent source of fiber, which can help keep your digestive system healthy by promoting, reducing your risk of certain bowel cancers and relieving constipation and diarrhea (, , ).

Artichokes contain inulin, a type of fiber that acts as a .

In one study, 12 adults experienced improved gut bacteria when they consumed an artichoke extract containing inulin every day for three weeks (, ).

Artichoke extract may also relieve symptoms of indigestion, such as bloating, nausea, and heartburn (, ).

A study of 247 people with indigestion determined that daily consumption of artichoke leaf extract for six weeks reduced symptoms, such as flatulence and unpleasant feelings of fullness, compared to no intake. artichoke leaf extract ().

Cynarin, a compound naturally found in artichokes, may cause these positive effects by stimulating bile production, speeding up intestinal movement, and improving the digestion of certain fats (, ).

Summary Artichoke leaf extract may maintain digestive health by stimulating good gut bacteria and relieving symptoms of indigestion.

6. May Relieve Symptoms of Irritable Bowel Syndrome

(IBS) is a condition that affects your digestive system and can cause stomach pain, cramping, diarrhea, bloating, constipation and flatulence.

In a study in people with IBS, daily consumption of artichoke leaf extract for six weeks helped relieve symptoms. Additionally, 96% of participants rated the extract as effective as, if not better than, other IBS treatments, such as antidiarrheals and laxatives ().

Another study of 208 people with IBS found that 1 to 2 capsules of artichoke leaf extract, consumed daily for two months, reduced symptoms by 26% and improved quality of life by 20% ().

Artichoke extract can relieve symptoms in several ways.

Certain compounds in artichokes have antispasmodic properties. This means they can help stop muscle spasms common in IBS, balance gut bacteria, and (,).

While artichoke extract shows promise for treating IBS symptoms, larger human studies are needed.

Summary Artichoke leaf extract may help treat IBS symptoms by reducing muscle spasms, balancing gut bacteria, and reducing inflammation. However, more research is needed.

7. May Help Lower Blood Sugar

Artichokes and artichoke leaf extract may help ().

A study of 39 overweight adults found that daily consumption of kidney bean and artichoke extracts for two months reduced fasting blood sugar levels compared to no supplementation ().

However, it is unclear to what extent this effect was due to the artichoke extract itself.

Another small study indicated that consuming boiled artichoke during a meal lowered blood sugar levels and 30 minutes after eating. Notably, this effect was only observed in healthy adults who did not have metabolic syndrome ().

How artichoke extract reduces blood sugar is not fully understood.

That said, artichoke extract has been shown to slow the activity of alpha-glucosidase, an enzyme that breaks down starch into glucose, which can impact blood sugar levels ().

Keep in mind that more research is needed.

Summary Some evidence suggests that artichokes and artichoke leaf extract may lower blood sugar levels. However, more research is needed.

8. May have anti-cancer effects

Animal and test tube studies indicate that artichoke extract impairs cancer growth (,, ).

Certain antioxidants – including rutin, quercetin, silymarin and gallic acid – in artichokes are thought to be responsible for the latter ().

For example, silymarin has been shown to help prevent and treat skin cancer in animal and test-tube studies ().

Despite these promising results, no human studies exist. More research is needed.

Summary Test-tube and animal studies suggest that artichoke extract may fight the growth of cancer cells. However, no human studies exist, so more research is needed before any conclusions can be drawn.

How to add them to your diet

Preparing and cooking artichokes isn't as intimidating as it seems.

They can be steamed, boiled, grilled, roasted or stir-fried. You can also prepare them stuffed or breaded, adding and other seasonings for an extra burst of flavor.

Steaming is the most popular cooking method and usually takes 20 to 40 minutes, depending on size. Alternatively, you can cook the artichokes for 40 minutes at 350°F (177°C).

Keep in mind that the leaves and core can be eaten.

Once cooked, the outer leaves can be removed and dipped in a sauce, such as aioli or herbs. Simply remove the edible flesh from the leaves by pulling them between your teeth.

Once the leaves are removed, carefully remove the fuzzy substance called choke until you reach the core. You can then remove the core to eat it alone or on a pizza or salad.

Summary The edible parts of the artichoke include the outer leaves and the heart. Once cooked, artichokes can be eaten hot or cold and accompanied by different dips.

Supplement Safety and Dosage

Consuming artichoke extract is generally considered safe, with few reported side effects (Sept, 37).

However, the available data is limited. Risks include:

• Potential allergies: Some people may be allergic to artichokes and/or artichoke extract. The risk is higher for anyone allergic to plants in the same family, including daisies, sunflowers, chrysanthemums and marigolds.
• Pregnant or breastfeeding women: Pregnant or breastfeeding women are advised to avoid artichoke extract due to a lack of safety information.
• People with bile duct obstruction or gallstones: Anyone with these conditions should avoid artichokes and artichoke extract due to their ability to promote bile movement (37).

Data are currently insufficient to establish dosage recommendations.

However, typical doses used in human research range from 300 to 640 mg of artichoke leaf extract three times a day (seven).

If you are unsure whether you should take artichoke extract, ask your doctor for advice.

Summary Side effects of artichoke extract are rare, although people with bile duct disorders and pregnant or breastfeeding women may wish to avoid it. Typical doses range from 300 to 640 mg three times daily.

The bottom line

Artichokes are extremely nutritious and can provide many health benefits.

That said, the evidence is primarily limited to studies using concentrated artichoke extract.

Regular consumption of artichoke extract can improve cholesterol levels, blood pressure, liver health, IBS, indigestion, and blood sugar levels.