Nutritional value of Jerusalem artichoke
Nutritional value of Jerusalem artichoke
Jerusalem artichoke (Helianthus tuberosus Linnaeus, 1753) also known by the vulgar names of Jerusalem artichoke, Canadian sunflower, German turnip or tuberous helianthus, is a plant of the Asteraceae family.
Characteristics –
Jerusalem artichoke is a perennial plant native to North America, but is cultivated all over the world as an ornamental plant and for its edible tuber.
It is characterized by an erect and branched stem which can reach a height of 1.5-3 meters. The leaves are large, lanceolate and dark green. The flowers are yellow and daisy-shaped, grouped in terminal inflorescences.
The most important part of the plant is the tuber, which is an enlarged and fleshy root that grows under the ground. The tubers can vary in shape and size, but are usually elongated, knobbly tubercles, similar to potatoes. The skin of the tubers can be brown, purple or reddish, while the pulp is ivory-white.
Jerusalem artichoke tubers are rich in complex carbohydrates called inulin, which is a prebiotic fiber. This tuberous root has a sweet, slightly nutty flavor and can be eaten raw or cooked. It is often used as a substitute for potatoes in many dishes, such as soups, stews, mashed potatoes or even fried.
Nutritional card –
Jerusalem artichoke is a perennial herbaceous plant used for its tubers which are used as food and have an interesting nutritional composition. Here is an approximate nutritional card for 100 grams of raw Jerusalem artichokes:
– Calories: 73 kcal;
– Carbohydrates: 17 grams;
– Sugars: 2 grams;
– Fibers: 1.6 grams;
– Proteins: 2 grams;
– Fat: 0.2 grams;
– Sodium: 4 milligrams;
– Potassium: 429 milligrams;
– Calcium: 9 milligrams;
– Iron: 3.4 milligrams;
– Vitamin C: 4 milligrams;
– Vitamin B1 (thiamine): 0.2 milligrams;
– Vitamin B2 (riboflavin): 0.1 milligrams;
– Vitamin B3 (niacin): 2 milligrams.
Jerusalem artichoke is known for its inulin content, a type of prebiotic fiber that can benefit intestinal health and carbohydrate metabolism. This tuberous root is also a source of potassium, iron, and B vitamins.
Property –
Jerusalem artichoke possesses several properties that may be relevant for culinary, nutritional and medicinal purposes. Here are some of the main properties of Helianthus tuberosus:
– Edible root: the tuber is edible and can be eaten raw or cooked. It tastes sweet and crunchy, similar to that of potatoes or carrots. It is used in various culinary recipes such as soups, salads, purees or pancakes.
– Dietary fiber: it is rich in dietary fiber, which can contribute to good digestion and promote intestinal regularity. Dietary fiber can also help control blood sugar levels and keep you fuller for longer.
– Natural prebiotic: Jerusalem artichoke contains inulin, a type of non-digestible carbohydrate that acts as a natural prebiotic. Prebiotics promote the growth of beneficial bacteria in the gut, improving digestive health and boosting the immune system.
– Low glycemic index: Unlike some other starchy roots, Jerusalem artichoke has a low glycemic index, which means that it causes a gradual and slower increase in blood sugar levels. This feature can be useful for people with diabetes or those trying to control blood sugar levels.
– Rich in vitamins and minerals: Jerusalem artichoke contains a variety of vitamins and minerals, including vitamin C, vitamin B6, potassium, iron and phosphorus. These nutrients are important for the overall well-being of the body and play various roles in supporting the immune system, cell formation and bone health.
– Antioxidant properties: Jerusalem artichoke contains antioxidants, such as phenolic compounds, which help neutralize free radicals and protect cells from oxidative damage. These antioxidant properties may have health benefits, including protection against chronic diseases like cancer and heart disease.
– Possible Health Benefits: Some preliminary research suggests that Jerusalem artichoke may have potential health benefits, such as lowering cholesterol, regulating blood pressure, supporting liver function, and promoting weight loss. However, more research is needed to confirm these beneficial effects.
However, before making any significant dietary changes or using Jerusalem artichoke for therapeutic purposes, it is always advisable to consult a doctor or dietician to assess your personal situation and obtain specific information.