Health benefits of Jerusalem artichokes

    By on August 7, 2013
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Health benefits of Jerusalem artichokes

The Jerusalem artichoke (Helianthus tuberosus) can also be known as the sunroot, sunchoke, earth apple or even topinambour. In spite of its title, the Jerusalem artichoke doesn’t have relation to Jerusalem and it’s also not just a kind of artichoke, although both of them are members of the daisy family. The Jerusalem artichoke (Helianthus tuberosus L.) is definitely an erect, rhizomatous traditional herb, as much as 3-4 m higher. Even though perennial, it really is mostly cultivated just as one annual. It’s really an extremely adjustable plant: numerous qualities, which include size (2 to 4 m), tuber colour (green or violet), stem number and also the number of branches per stem depend upon genetics as well as ecological situations.

The stems are usually hairy as well as branch within their lower part. The root system is fibrous and produces cord-like rhizomes that may achieve a lot more than 1 m long. The apical portion of the rhizome is inflamed as well as forms a fleshy tuber. The foliage is opposite or even alternate, ovate to lanceolate, toothed, pubescent within the lower surface and 3-20 cm long x 5-8 cm broad. Inflorescence is really a capitule, borne alone or perhaps in groups by the end of the stem or even of terminal axillary branches. The flower head is 5-11 cm in diameter (smaller compared to the sunflower) and bears numerous tiny yellow tubular fertile flowers encompassed by yellow ray sterile flowers, the ligules of which are believed to be of as petals. The fruit is really a hairy achene that contains a mottled brown or black seed, 5 mm long x 2 mm wide.

Health benefits of Jerusalem artichokes

Also referred to as Sunchoke or even Sunroot, the Jerusalem artichoke is really a traditional plant thought to have numerous therapeutic qualities. It’s got green flowers and is also somehow much like ginger root, however with crisp flavor. The vegetable is now well-known around the world since it provides an assortment of health advantages not forgetting its higher nutrient content. Please read on and discover the advantages you will get by including Jerusalem artichoke in your dietary program.

1. Lower blood pressure

Higher amounts of inulin bypasses digestive function as well as actually reaches the reduced gut to feed the good bacteria which exists there. Research has shown that nourishing the local micro flora as well as fending off bad bacteria is an essential part of the treatment as well as protection against high blood pressure.

2. High in potassium

Jerusalem artichokes offer much more potassium as compared to bananas that are renowned for their higher potassium content: a 100-gram part of uncooked Jerusalem artichokes provides 429 milligrams of potassium, whilst bananas offer 358 milligrams of the essential mineral. Potassium is important for good health and it really is particularly significant for the healthy heart and effectively working muscles. Furthermore, by consuming Jerusalem artichokes along with other potassium-rich food items you may even enhance the health of the bones and also lower your chance of creating weak bones. Potassium-containing foods just like Jerusalem artichokes as well as bananas are regarded as especially good for individuals who consume a lot of salty food (potassium can combat a few of the unfavorable health effects of salt).

3. Decrease blood cholesterol

Together with minimizing blood triglyceride levels, these types of tiny veggies modify the way that the body processes fats because of their large amounts of probiotics.

4. Provides good amount of iron

You would need to consume three ounces of red meat to obtain the equivalent amount of iron. The sunchoke is an excellent method to enhance your iron consumption particularly since it doesn’t have fat and just 109 calories per cup. Iron is a vital element of the proteins active in the delivery of oxygen to each and every cell within your body. An insufficiency of iron limits the delivery of oxygen towards the cells leading to fatigue as well as reduced immunity.

5. High in protein

Besides this awesome root include a lot more protein as compared to most other root veggies, it’s especially loaded with the sulfur-containing important amino acids taurine, methionine, homocysteine and cysteine. These types of sulfur-containing amino acids are necessary for maintaining the flexibleness of connective tissue in addition to allowing the liver conduct detoxification. Try this homemade stew to include these healthy benefits of sunchokes in your life:

6. Promotes hair health

Jerusalem artichokes are a fantastic method of obtaining hair health promoting nutrition just like iron, copper as well as vitamin C. A 100-gram serving of raw Jerusalem artichokes offers nearly a fifth of the suggested every day consumption for iron. Dietary iron carries oxygen towards the hair, maintaining follicles of hair healthy. Proof claim that exhausted iron stores are probably the most typical reasons for thinning hair in pre-menopausal women. Much like iron, copper aids in preventing hair loss as well as boost growth of hair. Furthermore, copper is oftentimes utilized like a cure for thinning hair, and it’s also considered to heighten hair color and stop premature graying of hair, as well. Vitamin C, alternatively, is needed for the synthesis of collagen. Collagen plays a role in healthier hair simply by conditioning hair follicles and also by keeping blood vessels within the scalp healthy. Vitamin C within Jerusalem artichokes additionally encourages iron assimilation from foods.

7. Provide Magnesium

Magnesium works well for manipulating the body’s temperature, transmission of nerve impulses, detoxifying the body, manufacture of energy as well as development of healthy teeth as well as bones. In females magnesium decreases the the signs of menopause and also premenstrual syndrome. Blood level balance is affected by amounts of sodium, potassium and calcium in your body. Magnesium ensures assimilation of calcium through the intestinal tract in to the body. Higher level of magnesium is assigned to a lower chance of creating diabetes. Magnesium decreases insulin resistance that is essential in glucose level regulation.

8. High in Fiber

A diet which includes lots of foods loaded with fiber could keep your stomach, bowels as well as colon healthy. A 1-cup serving of Jerusalem artichoke supplies 2.5 g of beneficial fiber, which is about 10 % of the you have to take in every single day. Ingesting lots of fiber additionally decreases the chance of developing heart disease and may even reduce your chance of having a heart attack too. In addition, fiber provides you with energy as well as including Jerusalem artichokes in your diet could help you improve your metabolic process.

9. Blood Sugar Improvement & Stability

Inulin is a kind of polysaccharide which is handled in a different way by the body as compared to other starches. Whenever you digest inulin, the body does utilize it for energy metabolism. Rather inulin assists strengthen as well as enhance a blood sugar level that is incredibly therapeutic for diabetes sufferers or even anyone who has blood sugar levels sensitivity.

10. Immune System Booster

Inulin also offers the capability to strengthen your defense mechanisms since it is an activator of the complement pathway which will help boost defense mechanisms from infections. Inulin also offers the opportunity to neutralize as well as kill viruses and bacteria that is perfect for the winter season whenever chances of colds as well as flus are higher.

11. Health benefits for the digestive tract due to thiamine

Jerusalem artichokes usually are loaded with B vitamins, especially thiamine, with a 100-gram portion (3.5 ounces) of raw Jerusalem artichokes offering 0.2 milligrams of thiamine. This particular correponds to around 13% of the suggested every day worth for thiamine. Thiamine, also referred to as vitamin B1, is involved with numerous bodily processes. It is vital for the proper operating of the nervous system and also the muscles. Additionally it is required for carbohydrate metabolism and also for the creation of hydrochloric acid within the stomach. Absence of hydrochloric acid may possibly hinder protein digestion as well as cause stomach pain simply by suppressing the activation of the enzyme pepsin. In addition, low acid levels within the stomach boost the chance of bacterial over growing within the stomach, which often could cause diarrhea or even reduced absorption of health benefiting minerals and vitamins. Natural level of hydrochloric acid reduces as we grow older, and for that reason particularly older people may want to consume lots of Jerusalem artichokes along with other food items which enhance the creation of hydrochloric acid.

12. Weight management and blood sugar levels

Jerusalem artichokes not like various other root veggies which are loaded with starch are usually abundant with inulin. Inulin just isn’t soaked up within the intestines decreasing the calorie content of the veggie and doesn’t boost insulin levels just like starch, glucose as well as fructose does. As a result ingesting inulin rich food items assists restore normal blood glucose levels benefiting diabetics, people with blood sugar problems and individuals wishing to lose excess fat or even combat obesity.

More about Jerusalem artichokes

The Jerusalem artichoke is primarily cultivated because of its delicious tubers of varying size and shape. Several are potato-like, tiny, spherical and knobby while some are lengthy, slim and smooth. The tubers taste just like artichoke (therefore, the common name) and therefore are consumed raw or even cooked in the same manner as potatoes. They could even be roasted as well as ground so as to make a coffee alternative. They was once a staple food or perhaps an crisis food (as with Western Europe throughout World War II) but they are these days an even more trendy veggie. Unlike potatoes, Helianthus tuberosus tubers don’t store energy as starch however in the form of inulin, a fructose polymer utilized in health foods (particularly for diabetes sufferers) and industrial products. Like a high energy plant, Jerusalem artichoke has additionally been utilized for the creation of biofuels.

Jerusalem artichoke tubers as well as aerial parts have got always been utilized to nourish cattle, sheep and pigs. Parmentier, the promoter of the potato, explained such uses within the Eighteenth century. Forage could be given fresh or ensiled, yet stems from woody types might be boring.

History of Jerusalem artichokes

Jerusalem artichoke, botanically-named Helianthus tuberosus, is definitely the tuber of the number of perennial flower within the aster family. The flowers appear to be tiny yellow sunflowers. Additionally promoted as sunchokes, these types of gnarly little tubers look nearly the same as ginger root. Probably the most significant root cash crops to begin in North America, the tubers have got a potato-like texture usually suggested like a potato replacement for diabetics.

Sir Walter Raleigh discovered Native Americans growing sunroot in what is currently Virginia in 1585. Once the sunchoke arrived at Europe during the early 1600s, because of Samuel de Champlain, it absolutely was referred to as “Canada” or “French” potato. The French, who refer to it topinambour (incidentally additionally a expression used for the uncouth, uneducated person), are acknowledged with increasing the tubers and growing sunchokes on the greater scale. For several years, the Jerusalem artichoke was avoided because of a classic wives’ tale connecting it to leprosy due to the likeness of the tubers to the form of disfigured fingers brought on by the illness. In the course of World War II, sunchokes as well as rutabagas were probably the most common veggies, offering them the reputation like a poor man’s veggie.

Over 200 varieties at the moment are accessible. They are utilized not just in several industrial items like a fructose source, but in addition to create alcoholic beverages. The sunchoke happens to be grown far more broadly in Europe compared to America.

Nutrition Facts of Jerusalem artichokes

Jerusalem artichoke

Amount Per 1 cup slices (150 g)
Calories 109
  • % Daily Value*
Total fat 0 g

0%

Saturated fat 0 g

0%

Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg

0%

Sodium 6 mg

0%

Potassium 644 mg

18%

Total Carbohydrate 26 g

8%

Dietary fiber 2.4 g

9%

Sugar 14 g
Protein 3 g

6%

 

Vitamin A

0%

Vitamin C

10%

Calcium

2%

Iron

28%

Vitamin B-6

5%

Vitamin B-12

0%

Magnesium

6%

Buying of Jerusalem Artichokes

Roots needs to be free of soft spots, wrinkles or even sprouting. Knobbles as well as unevenness are inevitable (and not an indication of quality), yet smoother, rounder artichokes are simpler to prepare.

Storage of Jerusalem Artichokes

Whenever you can, keep artichokes on your lawn.  Otherwise, you might be able to keep them within the refrigerator in the jar of peat moss or even potting soil.  Storing them within the refrigerator decreases the inulin as well as dietary strength.

The skin of Jerusalem artichoke is extremely thin. Proper care needs to be used while handling to prevent skinning, cuts and bruises. The skin is additionally vulnerable to fast moisture loss hence the crop needs to be place in storage soon after harvest. Cold storage features must have high humidity (85 to 95% relative humidity) along with a temperature near 32 0F. Under these types of circumstances, tubers could be kept for many months. In case the tubers are to be cleaned, fresh water sanitized along with bleach needs to be utilized.

How to enjoy Jerusalem Artichokes

They may be appreciated

a) Raw – in soups, along with marinades and also as salads

b) Stir fries – they take just about 5 minutes to melt which makes them an outstanding stir fry vegetable. For the crispier texture, mix fry them for 2-3 min

c) Baked: They may be sliced or even baked as whole. Coat all of them with little Essential olive oil as well as bake them in a pre-heated 350F oven on the Baking sheet for 30-45 min. Turn them half way. Sliced artichokes will certainly cook even quicker compared to whole. Season to taste as well as serve warm.

d) Steamed: An outstanding option to mashed potatoes. Coarsely chop them as well as steam for around 10 min. Eliminate when soft. Serve as they are, or even mashed. You may boil them as well in water for 10-15min or roast them exactly like you would do for potatoes.

Cookery Use Jerusalem Artichokes

This particular crispy, sweet veggie appears to be a crossbreed of numerous other root veggies in flavor and look, and it is its unique structure and flexibility allows you to include in a number of meals. Some ways it may be ingested are listed below:

1. Grated or even sliced onto salads

2. Sliced or even diced and included with stir fry

3. Boiled as well as mashed along with garlic and spices of choice

4. Peeled as well as snacked on raw

5. Sliced or even diced and added to soups

It’s so simple to use and prepare the Jerusalem artichoke that its simplexes causes it to be obtainable for beginner as well as expert cooks as well.

Other Uses:

The plant could be cultivated for human consumption, alcohol production, fructose production as well as livestock feed.

A. Human Food:

Much like water chestnuts in taste, the traditional utilization of the tuber is really as a premium veggie. Jerusalem artichoke tubers look like potatoes apart from the carbohydrates composing 75 to 80% of the tubers are usually in the form of inulin instead of starch. As soon as the tubers are kept in the ground or even refrigerated, the inulin is transformed into fructose and also the tubers create a much sweeter flavor. Dehydrated as well as ground tubers could be stored for very long periods without protein as well as sugar deterioration. Tubers could be prepared in many ways much like potatoes. Additionally, they may be ingested raw, or even converted to flour, or pickled. They come commercially under numerous titles, such as sunchokes and lamb chokes.

B. Alcohol Production:

In France the artichoke has been utilized for wine as well as beer production for several years. Ethanol as well as butanol, two fuel grade alcohols, can be achieved from Jerusalem artichokes. The price of creating ethanol presently just isn’t as good as gasoline prices, and so the successes of ethanol plants have been limited.

C. Fructose Production:

About 50% of the 12 million tons of sugar consumed yearly by Americans is cultivated and manufactured in the United States. Fructose is much more soluble in water as compared to sucrose, so fructose supplies more pleasing syrup. Additionally, it is 1.5 times sweeter as compared to sucrose and could be ingested securely by diabetes sufferers. The vast majority of locally created fructose is extracted from corn. Even though the Jerusalem artichoke is a practicable fructose source, the U.S. sugar industry have been hesitant in employing it simply because farmers happen to be concerned with its possible like a weed problem, and since it will take additional planting and harvesting equipment together with storage troubles.

D. Forage Production:

The quality of artichoke tops cause them to an appropriate livestock feed, however the forage quality doesn’t have advantage on other forage crops and really should be considered a maintenance feed. Both crude proteins as well as digestible protein concentrations are low in comparison with alfalfa (Table 1). Artichoke tops are superior in TDN to the perennial forages listed; however it has got less TDN than corn silage.

Optimal forage quality can be acquired by cropping tops throughout mid September whenever protein levels will probably be set to their maximum. However, tuber yields will appear reduced at the moment. Small size could make the tubers unharvest able. For higher tuber manufacturing it really is much more beneficial to reap the tops after a hard frost. Protein levels within the forage will be reduced, and can still offer an appropriate feed. Roots, tubers and tops could be fed like a mixed ration. Tops could be fed fresh or even ensiled, even though the forage doesn’t ensile primarily because of their higher power of soluble sugars and high moisture content. The possibility benefit of the crop for forage may possibly occur from your proven fact that it adjusts well to the wide selection of soils as well as habitats.

Disadvantages of Jerusalem Artichokes (Sunchokes)

1. Obstruction in Bile Duct

There’s a stress which the artichoke may possibly disrupt the bile duct obstruction by boost in the flow of bile. It shouldn’t be utilized in such circumstances.

2. Allergic Reactions

The Jerusalem artichokes may cause the allergic reactions to individuals who are responsive to the family of Composite.

3. The Gallstones

There are several findings that Sunchokes may possibly produce gall stones that may be deteriorated by the elevated bile flow.

 

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