What Is Asparagus?
Fresh, green asparagus is a favorite vegetable, tasty and sweet. The scientific name of asparagus is Asparagus officinalis, which is a perennial flowering plant species of the genus asparagus. Asparagus is a unique crop. Asparagus is a delicious early summer perennial vegetable that grows for tender young shoots.
Asparagus is readily available all year round, yet spring is the best season for this nutritious vegetable. Harvesting is done from late February to June, with April being the great month and high season for asparagus. Asparagus is high in antioxidants. It is a good source of fiber, vitamin E, vitamin C, vitamin A, vitamin K, folate, high in folic acid, calcium, potassium, and various flavonoids.
Asparagus can be eaten raw or cooked. Asparagus is also suitable for steaming, frying, grilling, or even shaving and serving raw, asparagus is suitable for any preparation. Asparagus can provide your body with plenty of nutrients that significantly enhance your overall health. Asparagus is beneficial for health as it is an excellent rich source of folate, which plays an important role in the formation of red blood cells and cell division.
In addition, the asparagus plant contains the amino acid asparagine, which is important for brain development and function, according to a 2013 study published in the Journal Neuron.
Also, asparagus is rich in various antioxidants that help protect your cells from free radical and oxidative stress, which can have harmful effects. Due to its high fiber content, asparagus can cause bloating, abdominal cramps, and gastric upset in some people.
How to Eat Asparagus
For maximum health benefits, it is best to mix your food routine and eat both cooked and raw foods. This is because it is seen that some foods are more nutritious to eat raw than cooked. Asparagus can be eaten raw or cooked. Asparagus is also suitable for steaming, frying, grilling, or even shaving and serving raw, asparagus is suitable for any preparation. One thing to keep in mind is that vegetables cannot be overcooked as overcooking vegetables often results in a loss of nutritional value of the vegetables.
According to the USDA, Here is the asparagus nutrition for a serving of one cup or (134 grams):
- Calories: 22
- Protein: 2.4 grams
- Total Fat: 0.2 grams
- Total Carbohydrate: 4.11 grams
- Dietary Fiber: 2 grams
- Sugar: 1.3 grams
- Cholesterol: 0 mg
- Sodium: 14 mg
- Potassium: 224 mg
- Zinc: 0.6 mg
- Phosphorus: 54 mg
- Vitamin C: 7.7 mg
- Vitamin B6: 0.079
- Iron: 0.91 g
- Magnesium: 14 g
- Calcium: 23 g
Asparagus Benefits For Health
Asparagus contains a variety of nutrients such as fiber, vitamin C, vitamin K, and folate, which have multiple health benefits such as helping weight control, it can help fight cancer, is a brain booster, and improving heart health, reducing blood pressure, etc.
Asparagus Contain Vitamins
Asparagus is a rich source of vitamin E. This vitamin E helps strengthen your immune system and protects cells from the harmful effects of free radicals. Another vitamin K is rich in asparagus. Vitamin K plays an important role in blood clotting. That is, if there is bleeding after cutting any part of the body, it helps to stop the bleeding. Vitamin K is also very important for bone health. Asparagus is beneficial for health and is also rich in vitamin C. It May reduces your risk of various chronic diseases.
Asparagus Can Help Fight Cancer
Asparagus is rich in glutathione, a powerful anti-carcinogen, anticancer and antioxidant. Asparagus is beneficial for health because it contains compounds called saponin, which has been shown to cause cancer cell death in one study. Asparagus is good for you because it’s a good source of fiber, another quality that helps reduce the risk of cancer.
According to USA today.com, ” asparagus has a good supply of a protein called histone, which is thought to be active in controlling cell growth. It is responsible for fighting cancer and acting as a body tonic.”
A 2016 study published in the Journal of Functional Foods further found that saponins induce general properties of apoptosis.
A 2016 study published in the Journal of Nutrients found that polysaccharides (carbohydrate molecules) found in asparagus help prevent the spread of dangerous liver cancer cells in animal studies.
Asparagus contains a sufficient amount of fiber and another benefit of eating this adequate fiber is that it helps control cholesterol, thus reducing the risk of heart disease. Moreover, too much cholesterol in the diet can cause heart disease. Asparagus beneficial for health because it contains thiamine, another B vitamin that is a nutritional amino acid that lowers heart health risks by regulating homocysteine levels.
According to the Harvard University School of Public Health, high levels of B vitamins in vegetables help regulate the amino acid homocysteine, which can lead to a much higher risk of heart disease.
Reduces Blood Pressure
Asparagus is a rich source of potassium, which can help manage blood pressure. This is because it relaxes the arterial walls, which in turn improves blood circulation. One study found that people who ate a high fiber diet, such as asparagus, had lower blood pressure. Asparagus is good for you because it also has mild diuretic properties, which naturally lowers blood pressure by encouraging the excretion of extra fluid from the body.
Supports a Healthy Pregnancy
Asparagus should be included in the diet of women who are trying to conceive because asparagus is a good source of folate, which may reduce the risk of neural tube defects in the fetus, so it is important for mothers to take adequate amounts of it. In addition, folate helps reduce the risk of low birth defects during pregnancy.
The Central for Disease Control and Prevention (CDC) recommends taking 400 McG of folic acid per day to prevent two common birth defects: Spina bifida and anencephaly.
Helps in Weight Control
Asparagus is low in calories, high in soluble and insoluble fiber, and high in water, which helps in weight control. As your body slowly digests fiber, it makes you feel full in food, thus preventing your body from overeating.
“Fiber can help you feel satiated, it helps in weight loss, ” says Gans.
According to a study in the Journal of Phytotherapy Research, supplements of sambucas nigra and asparagus officinalis have improved average weight, blood pressure, physical and mental well-being, and participants’ quality of life.
Boosts Brain Activity
Asparagus has health benefits and is an excellent source of folate and B vitamins, which contribute to healthy cognitive functioning. Folate is important for the proper functioning of the brain. The folate in asparagus can boost your spirits and help relieve annoyance. Asparagus can be useful in combating cognitive decline.
Asparagus is rich in insoluble fiber, which helps maintain regular bowel movements. Asparagus is beneficial for health because it contains insulin, a unique dietary fiber associated with improved digestion, according to Ohio State University.
In addition to fiber, asparagus contains plenty of water and it helps prevent constipation and improves digestive health. ” Asparagus helps stabilize digestion due to the high amount of fiber and protein in it,” Flores said.
Asparagus can help control type 2 diabetes by stabilizing blood sugar levels. At the same time, it increases the output of insulin, which helps the body to absorb glucose.
A new study published in the British Journal of Nutrition suggests that eating asparagus may help control type 2 diabetes.
A 2011 study published in the British Journal of Nutrition suggested that asparagus’s ability to improve insulin secretion and beta-cell function may also help reduce the risk of type 2 diabetes.
Asparagus is good for you because it contains a type of specific antioxidant called glutathione, which is thought to be able to slow down the aging process.
A study from Tufts University found that older adults with healthier levels of folate and B12 performed better than those with lower levels of folate and B12 when tested for response speed and emotional flexibility.
Improves Bone Health
Asparagus contains phosphorus, calcium, iron, and vitamin K, all of which contribute significantly to bone health. Asparagus is beneficial for health as it is a good source of vitamin K, which plays an important role in bone health.
“Most the people think of calcium for healthy bones, but vitamin K is also important”, says Gans.
In addition, the iron in asparagus strengthens bones and joints. Adequate intake of vitamin K increases the body’s absorption of calcium, contributes to bone health, and reduces the risk of diseases like osteoporosis.
Improves Skin And Hair Health
Asparagus is rich in glutathione which can increase moisture and smoother skin. In addition, asparagus is also rich in vitamin C and vitamin E which improve the skin tone as well. The folate and vitamin C in asparagus can improves hair health. High concentrations of vitamin A and vitamin C help to strengthen the hair strands which means the hair is strong and healthy.
The presence of the amino acid glutathione in asparagus may help reduce the risk of eye diseases such as cataracts and night blindness. Asparagus is rich in vitamin C, vitamin A, vitamin E. It also contains the antioxidants duo lutein and zeaxanthin, which may help reduce the risk of eye diseases such as cataracts and age related macular degeneration.
Asparagus Side Effects
Due to the high fiber content, asparagus can cause flatulence and gastric upset in some people. Asparagus can cause allergic reactions in sensitive individuals.
“Eating too much asparagus has no life threading side effects,” Flores said, ” but there may be some uncomfortable side effects such as gas and noticeable odor of urine.”
It is not to safe to use asparagus in large doses during pregnancy and lactation.
Asparagus extract may increase the effects of diuretics such as Lasix (furosemide), which can lead to excessive urination and side effects.
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