Vitamins in Artichokes

Native to the Mediterranean, the artichoke is a member of the sunflower family. Typically an annual crop, this plant has long, arching, serrated leaves that make it look almost like a fern. The edible portion of this vegetable is the plant's flower bud. Artichokes have a slightly nutty flavor and, after cooking, are eaten by slipping each petal through your teeth until you reach the heart. Artichokes are low in calories and nutritious. They are particularly rich in vitamins C, K and folate.

Raw Vitamin Content

One medium-size globe or French artichokes, raw, provides 25 milligrams of vitamin C, meeting 15 percent of the Recommended Daily Value (DV) for this nutrient. A raw artichoke also provides 87 micrograms of folate, meeting 24 percent of the DV, and 18.9 mcg of vitamin K, meeting 25 percent of the DV.

Cooked Vitamin Content

The vitamin content varies in cooked artichokes. For example, the vitamin C content is significantly lower. A medium-size artichoke that has been boiled and drained provides 8.9 mg vitamin C. One medium-size boiled artichoke provides slightly less vitamin K, at 17.8 mcg, while the folate content is enhanced by cooking. The same size vegetable provides 107 mcg folate.

Functions

Vitamin C is an antioxidant nutrient that has many functions in the human body. In addition to protecting cells and enhancing immune system function, vitamin C is important for wound healing; helps form and maintain collagen, which is the basis for connective tissue; and is essential for healthy gums. Vitamin K plays a role in bone formation and is essential for normal blood clotting. Folate is necessary for a healthy pregnancy, cardiovascular system health and red blood cell formation.

Preparation and Cooking

In general, vitamins are highly susceptible to destruction by heat, light and exposure to air. Particularly for the water-soluble vitamins, such as vitamin C and folate, cooking methods that use the least amount of water and/or involve little preparation retain the most nutrients. The California Artichoke Advisory Board recommends steaming or microwaving artichokes whole. For stir-fry or sauté, cut them in quarters or horizontal halves, then cut out the tough purple or pink leaves prior to incorporating the interior white, edible portion into a recipe.

Recipe

One of the recipes featured on the California Artichoke Advisory Board website is for 4 large, grilled artichokes. They may be cleaned, trimmed, steamed and drained the previous day and soaked in a marinade consisting of 1/4-cup each balsamic vinegar, water, soy sauce and olive oil, as well as 1 tbsp. minced ginger. Grill them on the cut side until slightly browned, 5 to 7 minutes, then 3 to 4 minutes on the non-cut side. As you grill them, brush with the marinade. The smoky taste complements the nutty flavor of the artichoke.