Artichokes are rich in fiber, antioxidants, and other nutrients. They may also improve several aspects of health, including heart health and digestion.

Although often considered a vegetable, artichokes (Cynara cardunculus var. scolymus) are a type of thistle. This plant originated in the Mediterranean and has been used for centuries for its potential medicinal properties.

Its reported health benefits include lower blood sugar levels and improved digestion, heart, 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.

Artichokes are packed with powerful nutrients.

Each cup, or 170 grams (g), of cooked artichoke containsTrusted Source:

  • Calories: 90
  • Carbs: 20 g
  • Fiber: 10 g
  • Protein: 5 g
  • Fat: 0.6 g
  • Folate: 151 μg
  • Copper: 0.216 mg
  • Magnesium: 71.4 mg
  • Vitamin C: 12.6 mg
  • Niacin: 1.88 mg
  • Riboflavin: 0.151 mg
    Potassium: 484 mg
  • Phosphorus: 124 mg
  • Vitamin B6: 0.138 mg

Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants. Exceptionally high in folate and vitamin C, they also supply essential minerals, such as magnesium, phosphorus, and potassium.

These delicious thistles come with only 90 calories per cooked cup (170 g) and around 5 g of protein, above average for a plant-based food. Artichokes are also rich in a variety of antioxidants.

Artichoke leaf extract may have a positive effect on cholesterol levels.

A large 2017 reviewTrusted Source of over 700 people found that supplementing with artichoke leaf extract daily for 5–13 weeks reduced total and LDL (bad) cholesterol. Another review of 14 studiesTrusted Source concluded that supplementing with artichoke could significantly reduce levels of triglycerides, total cholesterol, and LDL cholesterol.

Research suggests artichoke extract may affect cholesterol in several ways. First, artichokes contain luteolin, an antioxidant which prevents cholesterol formation. Second, artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels.

Artichoke extract may aid people with high blood pressure. Several reviews have found that artichoke supplementation could significantly reduce systolic and diastolic blood pressure in people with high blood pressure levels.

It is not fully understood how artichoke extract reduces blood pressure. However, some research suggests that it promotes the enzyme eNOS, which plays a role in widening blood vessels. Artichokes are also a good source of potassium, which helps regulate blood pressure.

That said, it is unclear whether consuming whole artichokes provides the same benefits, as the artichoke extract used in many studies is highly concentrated.

Artichoke leaf extract may protect your liverTrusted Source from damage and promote the growth of new tissue. It also may increase the production of bile, which helps remove harmful toxins from your liver.

In one study, artichoke leaf extract decreased inflammationTrusted Source and liver cell death in mice with nonalcoholic fatty liver disease (now called metabolic dysfunction-associated steatotic liver disease). Studies in humans also show positive effects on liver health.

For example, one 2018 trial in 90 peopleTrusted Source with non-alcoholic fatty liver disease revealed that consuming 600 milligrams (mg) of artichoke extract daily for 2 months led to improved liver function. Other reviews have found that artichoke supplementation could reduce liver enzyme levels. Elevated liver enzymes often indicate inflammation or damage to the liver.

Still, more research is needed to confirm the role of artichoke extract in treating liver disease.

Artichokes are a great source of fiber, which can help keep your digestive system healthy by promoting friendly gut bacteria, reducing your risk of certain bowel cancers, and alleviating constipation and diarrhea.

Artichokes contain inulin, a type of fiber that acts as a prebiotic. In one 2010 studyTrusted Source, consuming 10 g of inulin derived from globe artichokes led to improvements in the composition of the gut microbiome after 3 weeks. Research also suggests artichoke extract may provide reliefTrusted Source from symptoms of indigestion, such as bloating, nausea, and heartburn.

One small older studyTrusted Source found that taking a supplement that contained ginger and artichoke before meals improved the movement of food through the digestive tract, which could potentially help ease indigestion. However, because the supplement also contained ginger, it’s unclear how much of these results can be attributed to artichoke alone.

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

In one older studyTrusted Source in people with IBS, consuming artichoke leaf extract daily for 6 weeks helped ease symptoms. What’s more, 96% of participants rated the extract equally as effective as — if not better than — other IBS treatments, such as antidiarrheals and laxatives.

A 2004 studyTrusted Source in 208 people with IBS discovered that 1-2 capsules of artichoke leaf extract, consumed daily for 2 months, reduced symptoms by 26% and improved quality of life by 20%.

Artichoke extract may relieve symptoms in several ways. One older animal studyTrusted Source found that certain compounds in artichokes may have antispasmodic properties, meaning that they could help stop muscle spasms common in IBS. Another 2010 study showed that the prebiotics found in artichoke could support gut healthTrusted Source by improving the composition of the gut microbiome.

While artichoke extract seems promising for treating IBS symptoms, more recent, high quality human studies are needed.

Artichokes and artichoke leaf extract may help lower blood sugar levels.

One animal study from 2017Trusted Source found that certain compounds in artichoke could reduce blood sugar and improve cholesterol and triglyceride levels in rats, which could be due to its antioxidant effects. In another small study, artichoke extract supplementation enhanced blood sugar management and improved several other aspects of metabolic health — such as cholesterol levels and waist circumference — after 8 weeks.

What’s more, a review of nine studiesTrusted Source concluded that artichoke and artichoke products could significantly reduce fasting blood sugar levels in humans. However, more research is still needed on the effects of artichoke consumption on blood sugar control.

AnimalTrusted Source and test-tubeTrusted Source studies note that artichoke extract impaired cancer growthTrusted Source. Certain antioxidants — including rutin, quercetin, silymarin, and gallic acid — in artichokes are thought to be responsible for these anticancer effects.

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

Preparing and cooking artichokes is not as intimidating as it seems.

They can be steamed, boiled, grilled, roasted, or sautéed. You can also prepare them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor. Steaming is the most popular cooking method and usually takes 20–40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 350°F (177°C).

Keep in mind that both the leaves and the heart can be eaten.

Once cooked, the outer leaves can be pulled off and dipped in sauce, such as aioli or herb butter. Simply remove the edible flesh from the leaves by pulling them through your teeth.

Once the leaves are removed, carefully spoon out the fuzzy substance called the choke until you reach the heart. You can then scoop out the heart to eat alone or atop pizza or salad.

Consuming artichoke extract is generally considered safe, with few side effects reported.

Artichoke extract is not generally recommended for children and people who are pregnant or nursing, as there is a lack of research on its safety for these populations.

Similarly, people with certain health conditions — including severe liver or kidney disease — should not take artichoke extract unless advised by a doctor.

Some people may be allergicTrusted Source to artichokes or artichoke extract. The risk may be higher for anyone allergic to plants from the same family, including daisies, sunflowers, chrysanthemums, and marigolds.

There is currently insufficient data to establish dosing guidelines for artichoke extract. However, typical doses used in human research range from 50 mg to 2,700 mg of artichoke leaf extract daily.

Ask a doctor for advice if you are unsure whether to take artichoke extract.

Artichokes are a nutritious, low carb food that may provide numerous health benefits. That said, evidence is mostly limited to studies using concentrated artichoke extract.

Regular consumption of artichoke extract may help with cholesterol, blood pressure, liver health, IBS, indigestion, and blood sugar levels.