Asparagus has been known for a long time. With the start of spring, it is available in the market. It has a bad rep due to its unpleasant smell that it give to certain bodily fluids.
Apart from its bad rap, it is also loved by many. If you also don’t like asparagus then after knowing it nutrients richness and health benefits, you will also fall for it. Not only it benefits us, but they provide an excellent taste.
Asparagus is nutrients dense veggies packed with varieties of nutrients that make is desirable. People has though about eating healthy but delicious. You can get both in Asparagus that make it unique.
Asparagus is load with nutrients like fiber, iron, folate, vitamins A, C, E and K, pantothenic acid, as well as trace metal chromium.
Due to its abundant amount of antioxidants source, asparagus will fulfill your nutrition as well as health needs.
Let’s get the benefits that its can provide us.
1. Cancer
Eating a fresh asparagus can provide the benefit of fighting cancer with ease.
Oxidative stress occurs naturally in our body that are responsible for the production of free radicals. These free radicals are the root cause of many diseases. Among those diseases, the life-threatening disease is cancer.
We can’t control oxidative stress but eating healthy foods rich in antioxidants and flavonoids is the best solution.
Antioxidants and flavonoids are responsible for cleaning those harmful free radicals.
Asparagus is quite rich in many of powerful antioxidants like lutein, zeaxanthin, carotene, and cryptoxanthins. Along with it also contains vitamin antioxidants like vitamin-C, vitamin-A, and vitamin-E.
With the perfect blend of potent antioxidants, asparagus proves best to protect from possible neurodegenerative diseases and cancer.
Along with its high antioxidants, it also provides us with fiber. Fiber is helpful in cleaning toxic stored in the colon. Long time exposure to these toxic can promote the growth of colon cancer.
So you can stay protected from colon cancer as well as better detoxification.
Wrap up: Asparagus antioxidants content protects from possible cancer and fiber protects from colon cancer.
2. Heart Health & Blood sugar level
Large scale dietary studies has done to find the effectiveness on heart health. It is found that veggies like asparagus can improve overall heart and cardiovascular health.
They not only improve heart health but it also protects from heart disease.
Reason 1:
Vitamin B is an excellent nutrient that makes it unique. Asparagus is a good source of Vitamin B1, Vitamin B2, niacin, choline, vitamin B6, pantothenic acid and folate that proves excellent for heart health.
These nutrients play an important role in the metabolism of sugars and starches that maintain blood sugar level. A healthy blood sugar level keeps the heart healthy.
Reason 2:
Homocysteine is an amino acid that is present in the blood. Excess amount can lead to heart disease.
Vitamin B and other nutrients play a key role in regulating Homocysteine in blood and protect from possible heart disease.
Reason 3:
Another reason for a healthy heart is its fiber content. Including dietary fiber make heart healthy and protects from heart problems.
Reason 4:
Due to the high content of Vitamin B and other powerful antioxidants, it proves beneficial to protect the heart, nerves and arteries from free radicals.
Free radicals damage the cell and degrade their health which results in heart diseases.
Along with, presence of copper, folate and iron it increases red blood production and healthy blood circulation
With this combination of nutrients, it proves as perfect foods for cardiovascular health
Wrap up: A perfect blends of copper, iron, fiber, Vitamin B1, Vitamin B2, niacin, choline, vitamin B6, pantothenic acid and folate asparagus provides complete benefits to heart.
3. Digestive system
Not only it is good for heart health. Asparagus is also proven for the better digestive system.
Reason 1:
Inulin content is remarkable in asparagus. Few of veggies like chicory root and Jerusalem artichoke contains inulin. Asparagus also contains a significant amount of Inulin that proves beneficial for the digestive system.
Inulin is a type of carbohydrate known as polyfructan, is termed as prebiotic by a healthcare practitioner.
It’s different from another carbohydrate that makes it unique. It acts similarly like fiber.
It doesn’t get broken in the digestive tract and passes into the large intestine. This undigested carbohydrate becomes a good food for bacteria like Bifidobacteria and Lactobacilli present in the large intestine.
These bacteria are responsible for better digestion and absorption of nutrients. So it not only helps digestion but it also nutrition absorption efficiency.
Reason 2:
Another reason that makes asparagus healthy is its fiber content. A cup of asparagus contains around 2 gram insoluble fiber and 1 gram soluble fiber.
Along with its rich fiber content, it also contains 4-5 grams protein per cup.
Fiber provides roughage while digestion whereas protein also takes time to digest. So it boosts digestion make
Wrap up: With perfect blend of inulin, soluble fiber, insoluble fiber and protein, asparagus improves digestion.
4. Brain Booster
Considering the harm of free radicals, it is also responsible for brain cells aging. With an increase in free radicals, it is found that there is degradation brain health.
These free radicals harm as well as kills the healthy neuron. With the loss of neuron, the brain loses memory and leads to Alzheimer’s or Dementia.
The antioxidants present asparagus is beneficial in preventing brain disease. Also, it is found that folate and Vitamin B3 help to regain healthy brain and memory.
Also, other antioxidants and flavonoids protect brain cell from free radicals.
Wrap up: Asparagus nutrients protects and promote healthy brain.
5. Natural diuretic
Another nutrient that makes it unique is amino acid asparagine.
Asparagine serves as a natural diuretic that helps to flush out body excess fluids and salts. People suffering edema can get the most benefits to removes accumulated fluids in the body’s tissues. It is also beneficial to for high blood pressure and heart-related diseases.
Wrap up: Amino acid asparagine is a natural Diuretic.
6. Lower depression
Feel-good hormones like serotonin, dopamine, and norepinephrine plays a crucial level in maintaining stress and depression.
Excess homocysteine blocks the production of these feel-good hormone. Eating folate-rich foods lower down homocysteine level and also improve nutrition and blood flow to the brain.
With a healthy flow of blood and lower homocysteine decrease depression. Along with it improves mood and also give deep sleep.
Wrap up: Folate controls homocysteine level to lower down the depression and also a good sleep.
7. Diabetes
Asparagus has been found to control blood glucose level by enhancing insulin secretion and also improve the beta-cell function that lower the risk of Type 2 Diabetes.
Beta-cells are cells found in the pancreas. Thus, it improves pancreas ability to store and release insulin.
Also, Vitamin B3 and other nutrients are found to be healthy as they burn and lower down the glucose and starch level in blood.
Wrap up: Asparagus varied nutrients make it healthy to fight against diabetes.
8. Skin
Oxidative stress also harms the skin. Aging is a natural process but due to high oxidative stress, the process quickens.
Those free radicals result in dull skin and sign of aging like wrinkles.
Antioxidants content like Vitamin B3 protects the skin from free radicals but also slows the aging. Antioxidant Glutathione even protects the skin from pollution damage and the sun.
Wrap up: Antioxidants slows down the aging and protects from damage due to pollution or sun.
9. Pregnancy Health
Asparagus can also be healthy to maintain a healthy pregnancy. Fetuses require folate for proper development of the child.
Childbearing women are suggested to the right amount of folate as it can reduce the risk of neural-tube defects in fetuses.
Wrap up: Folate helps in development of healthy children.
11. Bone Health
A week bone leads to fracture and other bone issues. For a healthy bone, we need a right amount of calcium.
Our body is not efficient to absorb that calcium. It required other nutrients that improve body to absorb calcium and prevent its loss.
A cup of asparagus provides 70% of expected Vitamin K.
Vitamin K turns to improve our bone health as it is responsible for better absorption of calcium. So it protects further bone issues.
Wrap up: Vitamin K increase calcium absorption and improves bone health.
12. Weight Loss
Weight loss is the most common problems that most of the people face. For this purpose, they are suggested to have a healthy dose of veggies. The sole purpose to include vegetables is its fiber content.
Fiber is of 2 types, Soluble, and Insoluble. In weight loss, both turns to be beneficial.
To break fiber, body burns the excess amount of calorie. Soluble fiber breakdown and while insoluble fiber don’t breakdown. This result in a reduction of hunger feeling and also it kick the metabolism high.
You don’t need to eat less, just eat healthy diets with fiber and you will feel fuller for a long time. On the other hand, higher metabolism will improve you body calories consumption. So you will burn more calorie without trying.
Wrap up: Fiber keep full for long and boost metabolism for succesful weight loss.
If you want to lose weight then you can read The Ultimate Guide To Lose Weight.
Potential Risks
Asparagus contains substances called purines that occur naturally. Individuals susceptible to purine-related problems should limit intake of purine-loaded foods.
These purines are breakdown into uric acids which can lead to gout or kidney stone.
So it is suggested just to limit purine-containing food.
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