Jerusalem artichoke is a herbaceous plant native to North America. It has nothing to do with the artichoke, and nothing to do with the city of Jerusalem, although it is often called the "Jerusalem artichoke". The reason it is called that is because it tastes like the famous vegetable. The addition of "Jerusalem" comes from the name given to the plant in Italian when it was brought there.
Like potatoes, Jerusalem artichoke can be cooked in many different ways and tastes sweet when cooked. While cleaning it takes time, the health benefits and special taste are well worth it. This article will tell you that Jerusalem artichoke not only tasty, but also very healthy!
1. Rich in potassium
The body needs potassiumto deal with the effects of excess sodium, and it can be found abundantly in Jerusalem artichoke. According to research Centers for Disease Control and Prevention in Atlanta, maintaining correct potassium levels can
reduce the risk of heart disease. Recommended daily the potassium dose is 4,700 mg, and increasing it is especially beneficial for people at risk of high blood pressure. One cup of Jerusalem artichoke contains 643 mg of potassium plus 6 mg of sodium, so you can use it not only increase the daily intake of potassium in your body, but also prevent various heart diseases.2. Rich in iron
Some nutritionists advise avoiding foods rich in important minerals such as iron. This is serious mistakebecause the body needs iron for normal blood flow and to prevent blood clots. In addition, iron and copper are very important for the formation of new blood cells, and one cup of Jerusalem artichoke contains 28% and 20% of the RDA for iron and copper, respectively. Research have shown that iron deficiency limits the supply of oxygen to cells and can lead to fatigue, anemia and damage to the immune system. To avoid these risks, it is good to eat Jerusalem artichoke, thereby increasing your iron intake and not being afraid of weight gain, as it contains no fat and contains only 109 calories per cup.
3. Helps control blood cholesterol levels
Those with high cholesterol should try to include in their diet Jerusalem artichoke. This vegetable allows the body to quickly metabolize fats, thereby balancing blood cholesterol levels and protecting against various cardiovascular diseases. In addition, the soluble fiber in Jerusalem artichoke may also help remove one of the lipoproteins (large a fatty complex containing different types of cholesterol), also known as LDL - “bad cholesterol". Lipoproteins can lead to the formation cholesterol deposits behind the walls of blood vessels, due to which atherosclerosis gradually develops, and with it various heart diseases.
4. Lowers blood pressure
In modern Western culture, sodium intake is much higher than potassium, and as mentioned above, Jerusalem artichoke is full of potassium with very little sodium. The higher the potassium intake, the lower blood pressure and the risk of other chronic diseases. In addition, the abundance of fiber in Jerusalem artichoke helps to improve performance. insulin in the body, which also helps to lower blood pressure. Study, conducted at the University of Science in Malaysia, showed that biotic fibers (which pass through a thin intestines and are digested when food reaches the colon), found in many plants, including Jerusalem artichoke, may reduce and prevent high blood pressure.
5. Rich in protein
Many people eat root vegetables due to their high content squirrel, but not a single root vegetable can compare with Jerusalem artichoke, in the content of its quantity. Since proteins are one of the most important building blocks of survival, they should not be abandoned under any circumstances. Jerusalem artichoke serves source rich vegetable protein suitable for vegetarians and veganswhich can help reduce appetite, speed up metabolic processes, increase fat burning, and lower blood pressure.
6. Rich in amino acids essential for normal development
As noted above, Jerusalem artichoke is rich in proteinscomposed of a series of chemical compounds called amino acids. Hence he is rich amino acidssuch as taurine, methionine, homocysteine and cysteine. According to research, these amino acids are essential for the production of connective tissue in the skeleton, skin, hair, nails and for normal growth and development, and also allow liver remove toxins.
7. Strengthens the immune system
Jerusalem artichoke contains a large amount antioxidant vitamins such as vitamin C, vitamin A and E. These vitamins, together with the flavonoid compounds found in Jerusalem artichoke, help the body cope with free radicals. Thus, they manage to protect the body from cancer, infections, viral cough and colds. In addition, most of the carbohydrates from Jerusalem artichoke are in the form inulin (similar to the starch in potatoes), which provides probiotics that are beneficial to the body. Probiotics (beneficial bacteria that are naturally created during fermentation) help to improve immune function, reduce levels cholesterol and prevent the growth of pathogenic bacteria.
8. Rich in fiber
Jerusalem artichoke is a great source of fiber. These fibers can regulate movement intestines and prevent various types cancer. Although this vegetable has no direct effect on colorectal cancer, the fiber in it helps suppress the development of this cancer. Moreover, according to researchconducted by the University of Arizona found that fiber can help reduce the risk of high cholesterol, constipation, heart disease, various cancers and facilitate blood sugar control, while maintaining a healthy and normal weight.
9. Maintains Normal Blood Sugar Levels
Since ancient times, Jerusalem artichoke has been used for lowering sugar levelsin blood. Keeping insulin levels high makes it nourish the best bacteria in the gut and thus helps control sugar levels in the body, especially for diabetics. IN researchconducted at Jeongen Si University in South Korea, it was found that animals with diabetes who ate food containing at least 5% Jerusalem artichoke for eight weeks has been shown to maintain normal blood sugar levels along with increased insulin secretion. Besides, study showed that Jerusalem artichoke improves the functioning of insulin secretion cells in the pancreas.
Now that about the benefits Jerusalem artichoke you know more, you need to start adding it to your diet. It can be prepared in various ways: add to soup, salad, fry, bake. It goes hand in hand with fish, meat, salads and as a dish in itself.
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