Sometimes the strangest looking vegetables offer the biggest health rewards. Case in point: the thistle-like artichoke.

With their spiky leaves and prickly centers, artichokes don't look very user-friendly. But don't let that stop you from developing a huge taste for them. Your pancreas will thank you, as artichokes are rich in folate, a nutrient that may help thwart pancreatic cancer. Cook up a fresh whole artichoke to get 61 delicious micrograms (mcg) of folate. Or save time with a jar of prepackaged hearts -- 43 mcg per half-cup.

Be sure to get a portion of your daily folate from foods, not just supplements. Although the synthetic form of folate -- folic acid -- is widely available in fortified foods and supplements, a recent study revealed that only folate from foods had any impact on pancreatic cancer risk. This doesn't mean you should give up your folic acid supplements though; they still do good things, like help reduce high levels of homocysteine (a substance strongly linked to heart disease) and help protect your arteries against aging, not to mention fight birth defects. Both folate and folic acid also help repair nicks and breaks in your cell's DNA. In addition to eating artichokes, you can boost your folate intake from foods by noshing on asparagus, spinach, and oranges.

Originally published on 05/01/2006.

Tip References: Folate intake and pancreatic cancer incidence: a prospective study of Swedish women and men. Larsson, S. C., Hakansson, N., Giovannucci, E., Wolk, A., Journal of the National Cancer Institute 2006 Mar 15;98(6):407-413.