Jerusalem Artichoke Nutrition Facts & Health Benefits


Jerusalem Artichoke Health Benefits:

Diabetes | Gut health | Nervous system | Muscles | Heart | High Blood pressure | High cholesterol | Hair | | Antioxidation | Obesity | Bones | Cancers | Inflammation |

Jerusalem Artichoke (Helianthus tuberosus), is also known as sunchoke, sunroot, or topinambour, and is a species of the native sunflower. The name has no relation to Jerusalem. It is widely cultivated for its tubers that are rich in non-starchy carbohydrates inulin, which makes this tuber a very healthy food choice for people suffering from Diabetes Type 2. 

Jerusalem Artichoke is native to Northern and Central America though it is also cultivated in Canada, North Dakota, Maine, Texas and Florida. 
The crop grows as a perennial herbaceous plant up to the height of 2-3 m and produces yellow flowers. The tubers are uneven and are elongated in shape, ranging from 8–10 cm in length and 2.5–5 cm in width. 


Jerusalem Artichoke is native to Northern and Central America




Jerusalem Artichoke Nutrition Facts

Serving size: 1 cup (100 g)

Nutrient Amounts
Water 78.01 g
Energy 73 kcal
Protein 2 g
Total lipid (fat) 0.01 g
Carbohydrate, by difference 17.44 g
Fiber, total dietary 1.6 g
Sugars, total 9.6 g
Minerals
Calcium, Ca 14 mg
Iron, Fe 3.4 mg
Magnesium, Mg 17 mg
Phosphorus, P 78 mg
Potassium, K 429 mg
Vitamins
Vitamin C, total ascorbic acid 4 mg
Thiamin 0.2 mg
Niacin 1.3 mg
Vitamin B-6 0.077 mg
Folate, DFE 13 µg 
Vitamin A, RAE 1 µg
Vitamin A, IU 20 IU
Vitamin E (alpha-tocopherol) 0.19 mg

Source: USDA Nutrient Database












Jerusalem artichoke can be sprinkled over salads or soups to improve the fiber, vitamin and mineral content. They can be eaten are stir-fries, baked or steamed.
It is used for the production of alcohol in countries like Germany and France.
Besides, this crop is also used for fructose production and as animal forage.
Jerusalem Artichokes pair best with other tubers like potatoes and sweet potatoes, ginger, garlic, lamb and turkey.

- Jerusalem Artichokes can obstruct the bile flow and result in the formation of gallstones. So people with liver and kidney problems should consume this tuber with care.

- Some people can develop allergies after eating this tuber. 

Diabetes:

Jerusalem Artichokes are one of the best sources of dietary fibers, especially oligofructose inulin, a non-starch soluble polysaccharide. Inulin is a no-calorie saccharine and is an inert carbohydrate that is not metabolized in the body. This makes it an ideal tuber for a person suffering from diabetics. 

Gut:

The high amounts of dietary fibers help to retain moisture in the food, thus helping digestion and reducing constipation. Besides, Inulin stimulates the growth of the gut-friendly bacterium, bifidobacteria thereby, acting as an excellent prebiotic. This bacteria fights against the harmful bacteria in the intestines and boosts the immune system.

Additionally, the presence of Thiamine (Vitamin B1) in the tubers improves production of hydrochloric acid and carbohydrate metabolism in the stomach.

Heart:

Jerusalem Artichokes are a very rich source of minerals like iron, potassium, phosphorus, calcium and magnesium. They provide almost 42% of the dietary iron (per 100 g) and 9% of potassium supply. Iron helps in the production of red blood cells, whereas potassium reduces the blood pressure by countering the negative effects of sodium.