Jerusalem artichokes, also called sunchokes, resemble unpeeled ginger, but have a taste similar to water chestnuts. A member of the sunflower family, this vegetable is really a tuber, grown underground. The crisp texture of the Jerusalem artichoke imparts a great deal of nutrition including B vitamins and fiber that are good for your health.
Low in Calories and Fat
A 1-cup serving of raw, sliced Jerusalem artichokes contains 110 calories. The amount of calories in this vegetable accounts for 5.5 percent of the calories you may consume in a day. You also take in 0.01 g of fat, which does not contribute very much to the recommended limit of 44 to 78 g of fat, or 20 to 35 percent of the calories in your meal plan. This makes Jerusalem artichokes appropriate as a side dish for reduced-calorie and reduced-fat diets.
High in Iron
Eat a serving of Jerusalem artichokes, and you take in 28 percent of the daily recommended intake of iron. The iron in this vegetable helps you manufacture red blood cells, which in turn carry oxygen throughout your body. An iron deficiency can lead to anemia, a condition that may cause pale skin, tremors and fatigue. It may also play a role in some heart problems. A study published in the April 2011 issue of "The European Respiratory Journal" indicates that not getting enough iron in your meal plan may contribute to chronic failure of the left part of the heart. Do not eat Jerusalem artichokes to treat anemia or heart conditions; consult your physician concerning these conditions.
Good Source of Thiamin
One serving of Jerusalem artichokes serve up 20 percent of the thiamin you need each day . Thiamin, also known as vitamin B-1, is important for muscle function, as well as the functioning of the central nervous system. It also helps in the metabolism of carbohydrates and plays a role in digestion. Evidence in the February 2011 edition of "The American Journal of Clinical Nutrition" indicates that eating foods high in thiamin may also help decrease the occurrence of premenstrual syndrome.
Other Vitamin and Mineral Content
Including Jerusalem artichokes in your diet gives you access to a good source of potassium, with 18 percent of the daily recommended intake. You also take in 12 percent of the phosphorus you need each day, as well as 10 percent of the vitamin C, niacin and copper. This vegetable provides lesser amounts of vitamin A, vitamin E, riboflavin, vitamin B-6, folate, pantothenic acid, calcium, magnesium, zinc, manganese and selenium.
Source of Fiber
One serving of Jerusalem artichokes contains 2.4 g of fiber, a nutrient important for digestion and bowel health. Women need 25 g of fiber per day, and men need 38 g of fiber. Getting enough fiber in your diet is important for weight loss. Research in the November 2010 "European Journal of Clinical Nutrition" points to a diet high in fiber and protein as beneficial for body composition, so consider eating Jerusalem artichokes with a healthy source of protein such as chicken or fish.
References
- Vegetarians in Paradise: The Jerusalem Artichoke Caper
- USDA National Nutrient Database: Jerusalem-Artichokes, Raw
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- University of Maryland Medical Center; Iron; June 2009
- "The European Respiratory Journal"; Iron Deficiency in Pulmonary Arterial Hypertension; C.J. Rhodes, et al.; April 2011
- MayoClinic.com; Thiamin (Thiamine), Vitamin B1; April 2011
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