What are the benefits of Jerusalem artichoke? What is Jerusalem artichoke good for?

Jerusalem artichoke is a special vegetable that enriches our tables, especially during the winter months, and offers many benefits to our health. The vegetable, which draws attention with its rich vitamins and minerals, stands out with both its taste and nutritional value. This root vegetable offers positive effects in many areas, from the digestive system to heart health. Since it is very rich in fiber, it is a vegetable that is friendly to the digestive system. With this feature, it supports stomach and intestinal health. In addition, it is frequently preferred in diet programs thanks to its low-calorie structure and filling feature. With its blood sugar balancing properties and high antioxidant content, Jerusalem artichoke stands out as a food that must be included in our kitchens for a healthy life. This vegetable, which can be consumed both cooked and raw, can be used in various dishes and salads.

What are the benefits of Jerusalem artichoke?

It is one of the root vegetables like potatoes. However, it has more benefits than other root vegetables. It is very rich in vitamins, potassium, iron and fibre. Jerusalem artichoke benefits can be listed as follows:

• Supports the Digestive System: Thanks to its high fiber content, it helps regulate the digestive system. It contributes to preventing digestive problems such as constipation, especially by increasing bowel movements.
• Contributes to Strengthening the Immune System: The vitamin C it contains supports the immune system by helping the body fight infections. It contributes to protection against diseases such as cold and flu.
• Helps Balance Blood Sugar: The ingredient called inulin contained in Jerusalem artichoke helps balance blood sugar.
• Helps Protect Heart Health: Jerusalem artichoke, rich in potassium, helps balance blood pressure. In this way, it also supports heart health. Additionally, it provides protective effects against heart diseases with its antioxidant content.
• Contributes to Healthier Skin: Jerusalem artichoke helps the skin look healthier and brighter thanks to its antioxidants and vitamin C. It helps delay the signs of aging by providing protection against free radicals.
• Supports Strengthening Bone Health: It contains important minerals for bone health such as calcium and magnesium. These minerals may help prevent bone diseases such as osteoporosis by increasing bone density.
• Helps Weight Control: Low in calories and rich in fiber, Jerusalem artichoke supports weight control by helping you stay full for a long time. It can be preferred as a healthy snack or meal option in diet programs.

Nutritional Value of Jerusalem artichoke

150 g yams; Provides 110 calories, 3 g protein, 26.1 g carbohydrates. It is also a source of iron, copper, magnesium, phosphorus and potassium. The nutritional value of 150 grams of Jerusalem artichoke is as follows:

• Calorie: 110
• Oil: 0 grams
• Sodium: 6 mg
• Carbohydrates: 1 gram
• Fiber: 4 grams
• Sugars: 4 grams
• Protein: 3 grams
• Iron: 1 mg
• Copper: 2mg
• Magnesium: 5mg
• Phosphorus: 117 mg
• Potassium: 644 mg

carbohydrates

More than 90% of the vegetables’ calories come from complex carbohydrates. One cup serving provides approximately 10% of your daily fiber needs. This root vegetable is especially rich in inulin, a fermentable fiber in the fructan family. One serving also contains 14 grams of natural sugar. Although this may seem high, yams have a low glycemic index.

oils

The amount of fat in yams is almost non-existent. If you are following a low-fat diet or an eating plan that limits your fat intake, you can add Jerusalem artichoke to your diet.

Protein

Approximately 150 grams of Jerusalem artichoke contains 3 grams of protein. That means just over 10% of its calories are in the form of protein.

Vitamins and Minerals

It contains various vitamins and minerals. It is especially rich in iron, copper, magnesium, phosphorus and potassium. When you add this vegetable to your menu, you’ll also get some vitamin C, various B vitamins, calcium, and a few other nutrients. Since the iron in Jerusalem artichoke does not come from animal sources, consuming foods rich in vitamin C, such as peppers, broccoli and Brussels sprouts, along with Jerusalem artichoke will help you maximize the absorption of this iron.

inulin

It is a type of dietary fiber found naturally in many plants. It is especially abundant in plants such as Jerusalem artichoke, chicory root, onion, garlic, leek and banana. Inulin, a carbohydrate that cannot be digested in the body, remains unbroken in the intestines and is therefore a low-calorie energy source.

Inulin has many health benefits. It especially encourages the proliferation of beneficial bacteria in the intestines. In this way, it improves digestive health and helps prevent problems such as constipation. Additionally, inulin may help regulate blood sugar levels. Since it is not digested by the body, it does not cause sudden increases in blood sugar. With this feature, it can reduce the risk of diabetes.

How to Consume Jerusalem artichoke?

a root vegetable Jerusalem artichoke consumption You can choose various ways to. You can eat Jerusalem artichoke raw (thinly sliced), fried, steamed or boiled, crushed or pureed. Similar to potatoes, their skins are edible. Peels also provide an additional source of fiber. Whether to eat it with or without its shell is a personal preference. However, it is recommended that you cut off any visible tough ends on the vegetable.

If the fibers (inulin) in raw consumption cause stomach discomfort, you can try the following methods to facilitate digestion:

• Boil in lemon juice: Jerusalem artichokes need to be boiled in lemon juice to help break down the inulin. This will change the flavor slightly. However, if you consume larger amounts, it may make it easier to digest. However, this recipe reduces the amount of benefit from the beneficial effect of inulin.
• Make the pickle: Pickling Jerusalem artichokes can also eliminate digestive effects during the fermentation process.

Minimize the amount of yams you consume at one time to help build tolerance over time. Inulin is good for you. But you don’t need to overdo it all of a sudden. You can serve crushed Jerusalem artichokes and potatoes together to get some of their benefits despite reducing the amount in a serving.