WE obviously all know vegetables are good for us and we should be eating around five portions a day - but did you know drinking the water you boil them in can also be hugely beneficial?
While most of us would just pour it down the drain, according to experts artichokes in particular - and the water you cook them in - are rich in vitamins, minerals and antioxidants, which can help banish bloating and promote a clear complexion.
Drinking artichoke water is especially popular among women in France - which happens to be one of the biggest growers of the vegetable - as a detox drink.
So what is it about artichokes that is so good for you? Prep Kitchen qualified nutritional therapist and gut health expert Kerry Beeson explains: “They are loaded with vitamins, especially folate, vitamin C and other antioxidants, plus minerals such as magnesium, phosphorus, and potassium.
“A notable active ingredient in artichoke is cynarin, an antioxidant compound, which is mostly found in the outer leaves.
“These leaves would not usually be consumed when eating artichokes as they’re too tough, but the beneficial active ingredients and nutrients are absorbed into the water during cooking.
“Drinking the cooking water is therefore a great way to obtain some of these valuable nutrients from the leaves.
“This happens with any vegetable cooked in water so it’s always good to save vegetable cooking water to make stock or gravy.”
With this in mind, I decided to give it a go for ten days, to see what all the fuss was about - and if it actually does what it says on the tin.
Initially, I had assumed artichoke water would be something I could just buy from the supermarket - like coconut or fruit-flavoured versions, and at one point about a decade ago, a company in California called Arty Water actually did start selling it, marketing themselves as the ‘World's First Premium Artichoke Water’.
But despite being sold on Amazon for around $10 for a four pack and a lot of hype at the time around it being the new ‘superfood beverage’, the idea seemingly didn’t really take off - and I could no longer find it available to buy online.
Arty’s version of artichoke water also got mixed reviews on Amazon, with one consumer saying: “Tastes a bit like iced tea, with a artichoke-y twist,” while another said it was “overpowering” and they “wouldn’t be purchasing again” - making it hard to know what to expect.
So, somewhat reluctantly, I began the process to make it at home instead - and thankfully it was pretty straightforward.
It’s simple to make your own artichoke water. All you need is:
Qualified nutritional therapist Kerry Beeson says: “Wash the artichokes and trim the stem - you can chop them up if they’re very large.
“In a pot, bring water to a boil and add the artichokes, then simmer for about 30 to 45 minutes, or until they are tender.
“Allow to cool then strain the water into a container, discarding the artichoke pieces.
“Add your desired flavouring, if any, and drink!
“Chill the rest of the liquid in the fridge for up to three days, or freeze in ice cube trays to use in drinks or green smoothies.
“If you don’t like the flavour at all, try adding the water to soups, sauces, pasta water or other vegetable stock.”
There are two different types of artichokes: Globe - also known as French artichokes, which I bought and used - and Jerusalem, which are used to make artichoke water as they are overall more nutrient-dense.
I do drink quite a lot of water anyway, so I continued this and my usual diet, which is on the whole quite balanced (although I definitely need to eat less junk and more fruit), just adding artichoke water to my normal routine.
Following Kerry’s guidance [see boxout], I chopped up and boiled the vegetable for half an hour or so, before straining it and popping it into a bottle to store in the fridge once cooled.
I was admittedly initially quite alarmed by the colour - when first boiled it was a disgusting dark yellow, which later turned a vivid, almost fluorescent green.
The smell wasn’t very appetising either, kind of as you’d expect from boiling a vegetable, and it was quite ‘earthy’, which did make me gag a couple of times while drinking it initially before I got into my stride.
I started each day with a glass of the green stuff, and at one point on day three tried to make it taste a bit more palatable by adding lemon and honey - but just found it
made it taste sickly sweet as well as savoury, so quickly ditched that.
However, I soon discovered it tasted nicer when warmed up and drunk as a ‘tea’, much like a peppermint or green tea.
Admittedly it also tasted a hell of a lot better when I realised the full extent of what it could potentially do for my health too.
Registered dietician & nutritionist Vivian Yu, Founder of Gym Near Me, says: “Artichoke water has several nutritional benefits.
“To improve the health of your gut, artichoke water is your best friend as artichokes are rich in inulin which is a kind of fibre, that is prebiotic.
“This implies it serves good bacteria living in the gut and assists in keeping the digestive system running smoothly.
“Artichoke water can also help in easing the symptoms of bloating and indigestion.
“They’re also packed with cynarin and silymarin which are good for promoting liver health, [helping] assist the processes in your liver and eliminate the toxins.
“Additionally, as artichokes are rich in potassium, they are essential to sustain the level of blood pressure.
“Drinking artichoke water can also help in balancing the effects of sodium in your diet and is a powerhouse of antioxidants - which are significant for keeping the skin fresh and fighting the signs of ageing.”
With this in mind, while I can’t claim to have noticed a radical difference in just over a week, I have to say after a few days I genuinely did think my skin felt smoother, and was convinced it looked brighter and a bit more ‘glowy’ too.
I also think it helped aid digestion and it felt detoxing - similar to how you’d feel after a peppermint tea, for example, which in turn helped me to feel less bloated.
Of course, it may not be something that agrees with everyone, and, as with introducing anything new into your diet, some caution should be taken, as it can actually cause gas and bloating in some people - which I thankfully didn’t experience.
I followed expert guidance to gradually introduce it and I started off just having a glass first thing in the morning.
After a week of no serious side effects (other than I’m convinced at one point it may have turned my pee green?!) I then added a glass in the evening too.
If thinking about giving it a go at home, Kerry suggests: “Some people like to drink it
in the morning to get a dose of all those valuable nutrients, or after exercising to rehydrate and replenish lost electrolytes.
“Artichoke water doesn’t contain any caffeine so can be consumed before bed, and can be nice as a detox at the end of the day.
“As it’s so cleansing, it can also be used as part of a detox programme.
“As with any new food or drink, it’s important to start taking it in moderation to see how it suits you, and as it’s a natural diuretic, I would recommend sticking to one glass per day.”
Registered dietician & nutritionist Vivian Yu, Founder of Gym Near Me, recommends drinking it first thing, on an empty stomach, and says: “By drinking it early in the morning you can kick-start your digestive system - pay attention to how your body feels after consuming the artichoke water.
“Keep an eye out for changes in digestion, level of energy, and overall well-being.
“Artichoke water is beneficial - but don’t let it replace your regular water.”
So, while I do think it may have had a positive effect, I’m not completely sold on introducing it into my regular routine.
More research needs to be done on the actual health benefits, and if I had a choice to be honest I’d rather have just eaten the artichoke to reap the nutritional rewards.
