Broad beans

Broad beans or Fava beans are loaded with vitamins, minerals, fiber and protein. They’re thought to offer impressive health effects, such as improved motor function and immunity.

For their relatively small size, fava beans pack an incredible amount of nutrients.

 They’re also loaded with soluble fiber that can aid digestion and lower cholesterol levels.

Fava beans are an excellent source of protein, folate, manganese, copper and several other micronutrients and compounds that may enhance antioxidant activity.

Research in both animals and humans suggests that adequate levels of manganese and copper — two nutrients that are abundant in fava beans — may promote bone strength.

Artichokes 

Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also one of the richest sources of antioxidants.

Artichoke extract may reduce total and “bad” LDL cholesterol while increasing “good” HDL cholesterol.

Artichoke extract may help lower blood pressure in people with already elevated levels.

Regular consumption of artichoke extract may help protect your liver from damage and help relieve symptoms of non-alcoholic fatty liver disease. However, more research is needed.

Artichoke leaf extract may help treat IBS symptoms by reducing muscle spasms, balancing gut bacteria, and reduce inflammation. However, more research is necessary.

The edible parts of the artichoke include the outer leaves and heart. Once cooked, artichokes can be eaten hot or cold and served with different dipping sauces.

Side effects of artichoke extract are rare, though people with bile duct disorders and women who are pregnant or breastfeeding may wish to avoid it. Typical doses range from 300–640 mg three times daily.

Regular consumption of artichoke extract may aid cholesterol levels, blood pressure, liver health, IBS, indigestion, and blood sugar levels.

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Great Greek  recipe 

Artichoke