These lumpy, brown tubers aren’t even distantly related to the globe artichoke, but
are instead a variety of sunflower. The name is derived from the Italian word for sunflower,
girasole. Jerusalem artichokes are usually called sunchokes. With their thin brown
skin they resemble ginger root, but have a pale white interior, crunchy texture, and sweet,
nutty flavor.
Buying and storing tips
Jerusalem artichokes can be found in the produce section of most health food stores,
specialty markets, and supermarkets. Select Jerusalem artichokes that are firm and fresh
looking, avoiding those with a soft texture or wrinkled skin. Store them in a plastic bag in
the refrigerator for up to a week.
Preparation, uses, and tips
Scrub Jerusalem artichokes just before using, leaving the skins on. Cut them into thick
slices, drop into boiling, salted water, and cook until tender. Toss with butter or olive oil, salt, and pepper. Or cook them with
cubes of butternut squash and yellow onions for a hearty stew.
Nutritional Highlights
Jerusalem artichoke (raw, sliced), 1 cup
(150g)
Calories: 114
Protein: 3.0g
Carbohydrate: 26g
Total Fat: 0.015g
Fiber: 2.4g
*Excellent source of: Iron (5.1mg)
*Good source of: Potassium (643mg), and Vitamin C (6.0mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Athletic
performance
Carbohydrate food is the most efficient fuel for energy production and can also be stored
as glycogen in muscle and liver, functioning as a readily available energy source for
prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important
nutrient for sports performance. Depending on training intensity and duration, athletes
require up to 4.5 grams of carbohydrates per day per pound of body weight or 60 to 70 percent
of total dietary calories from carbohydrates, whichever is greater. Including starchy
vegetables in the diet is one good way to obtain these carbohydrates.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid,
beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were
assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet
containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating
the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared
to those eating the lower amount of fruits and vegetables.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium
correlated with a decreased MS risk.
Stroke
Researchers have found an association between diets low in potassium and increased risk of
stroke. However, the association of increasing dietary potassium intake and decreasing stroke
mortality only occurred in black men and hypertensive men in one study. Others have found an
association between increased risk of stroke and the combination of low dietary potassium plus
high salt intake. Increasing dietary potassium has lowered blood pressure in humans, which by
itself should reduce the risk of stroke; however, some of the protective effect of potassium
appears to extend beyond its ability to lower blood pressure. Maintaining a high potassium
intake is best achieved by eating fruits and vegetables.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
