Jerusalem artichoke: health benefits and harms

Jerusalem artichoke, or earthen pear, is familiar to many gardeners. It does not require much care, a tall plant with bright yellow flowers can be used as a green hedge. But besides this, Jerusalem artichoke is a valuable product that will help diversify the daily diet and become a real medicine. Together with a nutritionist, we understand what the health benefits and harms of Jerusalem artichoke are.

The history of the appearance of Jerusalem artichoke in nutrition

Jerusalem artichoke is native to North America. The Indians were the first to discover the beneficial properties of this plant and began to eat it. The Iroquois tribe called it Jerusalem artichoke – “solar root”.

In the XNUMXth century, the British and French, who were exploring the American territories, got acquainted with this vegetable, and then the Dutch and Belgians. In Belgium, it was nicknamed the “underground artichoke”. In the XNUMXth century, it was replaced by potatoes from the tables of Europeans, and again the Jerusalem artichoke was remembered only after a hundred and fifty years. In Our Country, Jerusalem artichoke became widespread in the XNUMXth century and was better known as a medicinal plant.

Composition and calorie content

Jerusalem artichoke tubers contain proteins (up to 3%), inulin polysaccharide (from 16 to 18%), fructose, fiber, pectin, organic acids, essential amino acids (arginine, valine, lysine, leicine, etc.), as well as iron, silicon, zinc, magnesium, potassium, manganese, phosphorus, calcium, sodium, chromium, fluorine, vitamins A, E, C, B1, B2, carotene.

The benefits of Jerusalem artichoke

The unique composition of Jerusalem artichoke makes it a valuable product, the use of which has a beneficial effect on health. It improves the condition of blood vessels and skin, immunological parameters of blood, lowers blood pressure, helps to reduce sugar levels in the body, and restore intestinal microflora. According to nutritionist Ekaterina Golubovskaya, Jerusalem artichoke is a valuable source of the prebiotic fiber inulin, known for its effects on gut health. For example, chicory-derived inulin is often added to functional foods to increase their fiber content. Inulin acts as a prebiotic due to its ability to stimulate the growth of beneficial bacteria such as bifidobacteria. In turn, maintaining a healthy amount of good bacteria is associated with reduced inflammation, improved metabolism, and improved immunity.

Slow carbohydrates and fiber in Jerusalem artichoke are well satiated, and healthy intestinal microflora reduces the risk of developing colon cancer. Jerusalem artichoke is also a source of potassium, which helps regulate blood pressure and counteract the negative effects of sodium. And the soluble fiber in Jerusalem artichoke can help lower cholesterol levels.

Women Jerusalem artichoke will help maintain a healthy body weight. A large amount of dietary fiber gives satiety and will not allow you to overeat.

Children may be interested in the pleasant taste of Jerusalem artichoke. The product itself will help maintain intestinal health, which is necessary for good physical and mental development, as well as for strong immunity. The B vitamins, potassium and magnesium contained in the plant also contribute to the health of the child.

Jerusalem artichoke harm

A large amount of inulin contained in Jerusalem artichoke can cause digestive discomfort. The vegetable has a reputation for causing gas. For this reason, Jerusalem artichoke is not suitable for those on a low-carbohydrate diet.

The use of Jerusalem artichoke in medicine

First of all, Jerusalem artichoke will be useful for people with diabetes. The inulin contained in it is a natural analogue of insulin. By regularly eating tubers, you can reduce the level of sugar. Ekaterina Golubovskaya notes that inulin may also be beneficial for glucose metabolism:

“Some studies show that inulin helps lower fasting blood sugar levels and lower fasting insulin levels in people with type XNUMX diabetes,” the expert says.

Also, Jerusalem artichoke should pay attention to people suffering from intestinal dysbacteriosis, obesity, high blood pressure and cholesterol levels in the blood.

Jerusalem artichoke leaves are used in folk medicine in the treatment of diseases of the joints, osteochondrosis, polyarthritis, with spurs on the heels in the form of decoctions for hot baths.

The use of Jerusalem artichoke in cooking

Jerusalem artichoke is eaten raw, baked, boiled, fried and even mashed. Fried Jerusalem artichoke can successfully replace the usual potatoes.

Jerusalem artichoke salad

Instead of oil in this salad, you can use a dressing made from a mixture of lemon juice, vegetable oil and mustard.

1. Wash and clean the Jerusalem artichoke tubers and carrots, grate the vegetables on a coarse grater.
2. Boil the eggs and cut them into cubes.
3. Dice pickles.
4. Finely chop a bunch of fresh green onions.
5. Mix all the ingredients, salt, pepper, season with vegetable oil or lemon-mustard mixture.
6. Let the salad cool for a bit and garnish with tangerine or orange slices before serving.

Rabbit stewed with Jerusalem artichoke

A dish that will become an interesting alternative to the usual potatoes with meat

1. Rinse and cut rabbit meat.
2. Wash vegetables, peel and cut.
3. Pour oil into a cauldron, heat it up and fry the onions and carrots for about 10 minutes.
4. Then add the meat, fry for another 10 minutes, not forgetting to stir, pour in a glass of water and simmer covered over low heat for about 1 hour.
5. 20 minutes before the end of cooking, add Jerusalem artichoke, olives, salt, pepper, seasoning, bay leaf to the cauldron and simmer until tender.

How to choose and store Jerusalem artichoke

When choosing Jerusalem artichoke, pay attention to the skin. Roughness, fine hairs and irregularities indicate a good quality product. But a vegetable with wrinkled skin and incomprehensible spots should be postponed. Of course, the tubers must be firm.

Jerusalem artichoke should be stored in a cool place, 1-4ºС, and at a humidity of more than 85%. For these purposes, a refrigerator, a balcony, a cellar are suitable. Jerusalem artichoke can be stored in the refrigerator for up to 2-3 weeks. It can also be frozen: peeled chopped tubers will lie in the freezer for up to three months.

Popular questions and answers