Asparagus, officially known as medicinal asparagus, is a member of the lily family. This popular vegetable is grown in a variety of colors, including green, white and purple. Asparagus is widely used in cooking around the world, especially for cooking pasta and roast.
Asparagus is low in calories and filled with essential vitamins, minerals and antioxidants. This article will tell you how asparagus is good for women and men. Only facts confirmed by science.
7 health benefits of asparagus
Note the seven benefits of asparagus for women and men.
1. Asparagus is high in nutrients and low in calories.
Asparagus has a low calorie count but a truly impressive nutrient profile.
100 grams of cooked asparagus contains:
Calories : 22 kcal
Protein : 2.3 gr.
Fats : 0.2 gr.
Fiber : 1.9 g.
Vitamin C : 14% daily requirement
Vitamin A : 20% daily requirement
Vitamin K: 65% daily
requirement Folate : 38% daily requirement
Potassium : 7% daily requirement
Phosphorus : 6% of the daily requirement
Vitamin E : 8% daily allowance
Asparagus also contains a small amount of other trace elements, including iron, zinc and riboflavin. It is an excellent source of vitamin K, an essential nutrient involved in blood coagulation and bone health.
In addition, asparagus has a high content of folic acid, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation.
Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folic acid and vitamins A, C and K.
2. Asparagus is a good source of antioxidants
Antioxidants are compounds that help protect body cells from the harmful effects of free radicals and oxidative stress.
Oxidative stress contributes to aging, chronic inflammation and many diseases, including cancer.
Asparagus, like other green vegetables, contains many antioxidants. These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols.
Asparagus contains a particularly large amount of flavonoids: quercetin, isoramnetin and kempferol. It was found that these substances have an effect that lowers blood pressure, as well as anti-inflammatory, antiviral and antitumor effects in a number of studies involving humans and animals ( 1 , 2 ).
Moreover, purple asparagus contains powerful pigments called anthocyanins, which give the plant its bright color and have an antioxidant effect in the body. An increase in anthocyanin intake has been shown to reduce blood pressure and the risk of heart attacks and heart disease ( 3 ).
Eating asparagus along with other fruits and vegetables can provide your body with a range of antioxidants for good health and well-being.
Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and can reduce the risk of developing chronic diseases.
3. Asparagus is good for the digestive system
Dietary fiber is essential for good digestive health. Only half a cup of asparagus (100 grams) contains 1.9 grams of fiber, which is 7% of a person’s daily needs.
Studies show that a diet rich in fiber (fruits and vegetables) can help lower the risk of high blood pressure, heart disease, and diabetes ( 4 ).
Asparagus contains especially a lot of insoluble dietary fiber, which adds mass to the stool, and supports regular bowel movements.
It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract. Soluble fibers nourish intestinal friendly bacteria such as Bifidobacteria and Lactobacillus. Increasing the number of these beneficial bacteria plays a role in boosting the immune system and producing essential nutrients such as vitamins B12 and K2.
Eating asparagus as part of a fiber-rich diet is a great way to help meet fiber needs and maintain a healthy digestive system.
As a good source of fiber, asparagus promotes regular bowel movements and digestion and can help reduce the risk of heart disease, high blood pressure, and diabetes.
4. Asparagus is good for women during pregnancy.
Asparagus is an excellent source of folic acid, also known as vitamin B9. Only half a cup of asparagus provides adults with 38% of their daily folic acid needs and pregnant women 22% of their daily needs.
Folic acid is an important nutrient that helps form red blood cells and produce DNA for healthy growth and development. In the early stages of pregnancy, it is especially important to ensure the healthy development of the baby.
Getting enough folic acid from sources such as asparagus, green leafy vegetables, and fruits can protect against neural tube defects, including spina bifida. Neural tube defects can lead to a number of complications, ranging from learning difficulties to the lack of control of bowel and bladder emptying and other physical disabilities.
An adequate amount of folic acid is so important during pre-pregnancy and early pregnancy that it is recommended to take folic acid supplements so that women consume a sufficient amount of it (at least 400 micrograms per day).
In addition, asparagus is also an approved vegetable for breastfeeding.
Asparagus contains a lot of folic acid (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy.
5. Asparagus is good for lowering blood pressure.
Over 1.3 billion people worldwide suffer from high blood pressure and is a major risk factor for heart disease and stroke.
Studies show that increasing potassium intake while lowering salt intake is an effective way to lower high blood pressure ( 5 ). Potassium lowers blood pressure in two ways: by relaxing the walls of blood vessels and releasing excess salt through urine. Asparagus is a good source of potassium, providing 6% of your daily intake of 100 grams. By the way, high blood pressure and heart palpitations are one of the symptoms of a lack of potassium in the body .
Moreover, studies in rats with high blood pressure suggest that asparagus may have other properties that lower blood pressure. In one study, 5% of rats ’diet was asparagus, or standard without asparagus. After 10 weeks, rats on an asparagus diet had 17% lower cases of high blood pressure than rats with a standard diet ( 6 ). Researchers believed that this effect is due to the active compound in asparagus, which causes the expansion of blood vessels.
However, similar studies in humans have not been conducted, so more scientific evidence is needed to confirm this beneficial property of asparagus for the body.
In any case, eating a lot of potassium-rich vegetables like asparagus is a great way to help keep your blood pressure in a healthy range.
Asparagus contains potassium, a mineral that can help lower high blood pressure. In addition, animal studies have found that asparagus may contain an active compound that dilates blood vessels, thereby lowering blood pressure.
6. Asparagus is useful for weight loss.
Currently, no studies have tested the effect of asparagus on weight loss. However, it has a number of properties that can potentially help you lose weight.
- Firstly, this is a very low calorie count — only 22 calories in half a cup. This means that you can eat a lot of asparagus without getting a lot of calories.
- In addition, asparagus contains 94% water. Studies show that consuming low-calorie, water-rich foods is associated with weight loss ( 7 ).
- Asparagus is also rich in fiber, which has a good effect on weight loss, because it promotes good metabolism and digestion.
Asparagus has a number of features that make it convenient for weight loss food. It is low in calories, contains a lot of water and is rich in fiber.
7. Asparagus is easy to add to your diet
In addition to being beneficial to the body, asparagus is also tasty and easy to incorporate into your diet.
It can be prepared in various ways: cook, steam or fry. You can also purchase canned asparagus that is pre-cooked and ready to eat.
Asparagus can be used in a number of dishes, such as salads, frits, omelets and pastas. In addition, asparagus alone can be a great side dish.
Asparagus is a fairly affordable vegetable that can be bought at most grocery supermarkets. When buying fresh asparagus, look for solid stems and tight, closed tips.
Asparagus is a delicious and versatile vegetable that is easy to incorporate into your diet. Add it to salads, frits, omelets or just use it as a useful side dish.
So, what is the use of asparagus for the body:
- Asparagus is a nutritious and tasty addition to any diet.
- Its calorie content is small, but its usefulness is great: asparagus contains fiber, folic acid, and vitamins A, C, and K.
- Eating asparagus has a number of health benefits, including weight loss, improved digestion, healthy pregnancy results, and lower blood pressure.
- In addition, it is an inexpensive, easy to prepare and excellent addition to a number of recipes.