Cardoon is a vegetable that has been increasing in popularity to be involved in various emblematic dishes such as thistle a la Navarra, in salads, a la béchamel, with ham and clams, achieving excellent versatility in the kitchen. It is also considered the queen of winter vegetables thanks to its delicious flavor and its great properties and nutritional qualities that are extremely interesting for health . Find out about these nutritional qualities in detail below and take advantage of each of them to grow in health and well-being by incorporating thistle into your diet .
The cultivation of thistle as a generator of nutrition
The thistle maintains an annual cultivation method and its physical structure is capable of exceeding one meter in height with at least ½ meter in width. It is made up of strong and straight stems that maintain striations with a nascent from their basal rosette. The edible part of the stem is found on its stalks called petioles and its leaves are large and green, maintaining thorns throughout its stems, which you must obviously remove before preparing them.
In the Ribera Navarra area there are large plantations and their collection begins during the end of the autumn season and throughout the winter, hence it is a dish mainly tasted in cold seasons to comfort and give nutrition and well-being to the organism.
Thistle is used for all the nutrients it provides
Following the general line of all vegetables, thistle maintains high levels of water content, reaching up to 94% of its structure, in this way it is capable of providing the tiny amount of 20 kcal per 100 grams, constituting a perfect food to lose weight and packed with a number of very versatile nutrients among which the following stand out:
High fiber content added and being a rich source of minerals such as iron, selenium and potassium, in addition to vitamins of the B complex and vitamin C and beneficial substances and antioxidants such as cynarin and with prebiotic effects such as inulin.
Nutritional values provided by every 100 grams of thistle
- Calories: 23 Kcal
- Fat (lipids): 0.20 grams
- Saturated fat: 0 grams
- Sugars: 0 grams
- Cholesterol: 0 grams
- Salt (sodium): 220 mg
- Carbohydrates: 3.50 g
- Monounsaturated fat: 0 g
- Polyunsaturated fat: 0 g
- Protein: 1.40 grams
- Animal protein: 0 grams
- Vegetable protein: 1.40 grams
- Fiber: 1 grams
- Water: 93.9 grams
- Omega-3: 0 grams
- Omega-6: 0 grams
In relation to vitamins, thistle offers you the following amounts for every 100 grams
- Vitamin A: 0 µg
- Vitamin B1: 0.01 mg
- Vitamin B12: 0 µg
- Vitamin B2: 0.03 mg
- Vitamin B3 (Niacin): 0.20 mg
- Vitamin B6: 0.05 mg
- Folic Acid (Vitamin B9): 0 µg
- Vitamin C: 1 mg
- Vitamin D: 0 µg
- Vitamin E: 0 mg
Let’s see the minerals that this magnificent vegetable can give you
- Calcium: 70 mg
- Phosphorus: 46 mg
- Zinc: 0.20 mg
- Iron: 1.5 mg
- Potassium: 400mg
- Magnesium: 32 mg
Taking into account the high nutritional values that we have just mentioned, it is important to highlight that its consumption is indeed very healthy and thanks to this it is important that it is consumed by diabetic people, as well as a correct source of prevention for gallstones, in addition to achieving an optimal combination with purple carrots to lower bad cholesterol (LDL) levels.
It is also perfect for regularizing all digestive processes by controlling episodes of constipation and intestinal transit with a great cleansing action, directly and effectively preventing the accumulation of fluids by maintaining a diuretic action. Hence, its consumption is highly recommended this coming autumn and winter season.
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