Asparagus is a green fleshy spear that is succulent and tender. They have a very distinct and delicious flavor. Asparagus was also popularly known as “sparrow-grass”. Asparagus is from the lily family -leeks, garlic, onions, etc. There are a hundred varieties of asparagus, though only some are edible. It is available throughout the year and grows about 6 to 8 inches tall when it is harvested. Green or greenish purple colored asparagus is usually consumed by many. Asparagus is an expensive vegetable when compared to other vegetables as it is harvested by hand.
Asparagus should always be bought from the local grocery shop. With time, asparagus tends to lose its flavor. Keep in mind to buy firm, straight, smooth, tender, dark green or purple stalks with closed tips.
Asparagus is alkaline in nature and is filled with protein but is very low in calories and carbohydrates. It is the richest source of folate, vitamins A, C and K, potassium, and vitamin B complex. Asparagus contains a good amount of copper and iron. This also has some minerals and electrolytes like potassium, manganese, calcium, and phosphorus.
Let us look at the top benefits of asparagus, one of the wonderful gift of nature:
1. Low-Calorie Vegetable
100 g of fresh asparagus contains only 20 calories. Digesting this will absorb more calories. Thus, it is a perfect negative-calorie vegetable.
2. Dietary Fiber
Asparagus contains a good amount of dietary fiber. 100 g of this can give you 2.1 g of fiber. This can treat constipation, lower bad (LDL) cholesterol, balance blood sugar levels. Dietary fiber can also reduce the risk of colon-rectal.
3. Bowel Syndrome
This is used since many years to cure disorders such as dropsy and irritable bowel syndrome.
Fresh asparagus is the richest source of anti-oxidants like carotenes, lutein, zeaxanthin, and cryptoxanthins. This is useful to kill free radicals from the body to protect from cancer, neuro diseases, and viral infections. Asparagus also contains powerful antioxidants like carotenoids, vitamin C, vitamin E, and manganese.
Fresh asparagus contains a good amount of folates. 100 g of it can give you 54 µg or 14% of RDA of folic acid. Folates are essential for DNA synthesis in the cell. It is advised to consume folates in your daily diet during pre-conception period and pregnancy. This helps in preventing neural tube defects in the infants. The diuretic effect of this vegetable helps in water retention reduction in the pregnant women.
6. Metabolic Functions
Asparagus is a good source of B-complex vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, riboflavin, and pantothenic acid. This vital nutrient helps to maintain the level of cellular enzymes and metabolic functions.
7. Cures Infection
Fresh asparagus has many anti-oxidant vitamins like Vitamin-A, Vitamin-C, and Vitamin-E. Consume them in your daily diet to boost your body’s resistance power and cure infections.
8. Alzheimer’s Disease
Asparagus is the richest source of Vitamin K. It can give 35% of DRI. Vitamin K promotes healthy bone and its formation activity. Consume Vitamin-K in your daily diet to prevent neuronal damage and treat Alzheimer’s disease.
Asparagus has anti-inflammatory properties. This reduces the risk of chronic health issues like Type 2 diabetes and heart diseases. This property can also show positive result in some cases of cancer.
10. Heart Health
Folate in this vegetable helps to cure many cardiovascular-related problems.
11. Urinary Tract Health
Asparagus extract is the best herbal ingredient for urinary tract health. This detoxifies and stimulates proper urinary tract functioning.
This is a herbaceous plant like avocado, kale, and Brussels sprouts. It is a good source of glutathione that breaks down carcinogens and free radicals. Hence, asparagus can protect and cure cancers of the breast, colon, larynx, bone, and lung.
It has an anti-aging properties, folates and B12 that increase brain speed and mental flexibility. Maintaining proper levels of these nutrients can help in lowering anti-aging symptoms.
14. Natural Diuretic
This is another health benefits of asparagus – it acts as a natural diuretic. It is a rich source of amino acid asparagines that helps to create the urge to urinate. This helps to release fluid and flush off excess salts from the body. It can be very beneficial in cases of edema, high blood pressure or heart-related diseases.
15. Build Up Protein
Asparagus is a rich source of proteins. You can dip them in mayonnaise for healthy snacks any time of the day.
16. Lose Weight
Each spear of asparagus contains just four calories. This is also very low in fat. Include them in your breakfast, lunch or dinner to get numerous benefits and at the same time, lose your weight. If you are suffering from obesity or high cholesterol, regular consumption of asparagus can help in reduction of cholesterol levels.
17. Healthy Intestines
Asparagus is the only vegetable that contains insulin and feeds friendly bacteria in the large intestine. This helps to prevent yeast overgrowth in the intestine and leads to healthy digestive system and belly.
The asparagus is a psycho-physiological aphrodisiac due to its distinct shape. It also contains many nutrients required for healthy hormone production.
19. Bone Health
Asparagus is the richest source of Vitamin K. Five spears can give you 35 percent of the daily recommended intake. This helps in blood clotting and healthy bones. This also helps in regulation of bone mineralization and maintains the bone density.
Asparagus contains amino acid asparagines that can treat the PMS-related water retention. Thus, asparagus benefits to get a flat stomach.
21. Improves Your Digestion
Asparagus contains the carbohydrate insulin that is helpful for the healthy growth of bacteria in the large intestine. This also stops the harmful bacteria from growing and improves your digestion.
22. Estrogen Production
Asparagus produces estrogen and cures the symptoms of menopause. It also lends estrogen to women whose ovaries or uterus has been removed.
Massage with asparagus oil helps in reduction of inflammations, lower back pain, and sciatica. This has also shown positive results to treat paralysis.
Asparagus can be useful to treat diabetes by maintaining the blood sugar levels and boost the insulin levels. Insulin is the hormone that absorbs the body glucose. Asparagus cures type two diabetes and other related symptoms such as heart attacks, blindness, and amputation.
25. Increased Libido
Folic acid in asparagus triggers histamine production. Histamines’ deficiency can cause inability to reach orgasm in men and women. Asparagus is a good source of folates that may show positive results to increase libido.
26. Immune System
Asparagus is the best sources of rutin, which is a natural substance found in plants. This also has Vitamin C that energizes and protects the body from many infections. Asparagus contains iron that gives a boost to the immune system and prevents from anemia.
27. Improves Eyesight
Deficiency of Vitamin A leads to bad eyesight in dim light. Since asparagus contains Vitamin A, it can improve the eyesight.
28. Heart Disease Prevention
The therapeutic value of asparagus can reduce the cholesterol level in the body. High cholesterol is one of the common factors that cause heart disease. Regular consumption of asparagus can reduce cholesterol level and prevent many heart-related problems. Asparagus is also a rich source of soluble fiber, potassium, folic acid that controls blood pressure and reduces blood homocysteine levels. Asparagus is very low in fat and sodium and is just perfect for a healthy heart.
Mix a small amount of asparagus juice with honey. Drink this three times a day daily to help strengthen your weak and enlarged heart.
This is caused due to the Vitamin C deficiency in the diet. Asparagus contains Vitamin C that is an essential vitamin required by the body to perform important functions.
Asparagus has high fiber content that helps to prevent constipation. This also has an amino acid that neutralizes ammonia in the body, which is toxic and generally leads to fatigue. It is a good source of potassium that is useful to fight against hypertension and nausea.
31. Production Of Collagen
This vegetable is rich in Vitamin C that can boost the production of collagen. This is a vital component of connective tissues.
Asparagus can be the best remedy to reduce the pain of a bee sting. For this, you can crush them and apply directly to the affected area around the sting.
It is believed since many years that asparagus to be the best medicinal remedy for health problems. It can improve the eyesight and soothe toothache.
34. Improve Your Mood
Asparagus is filled with loads of folic acid. Folic acid deficiency can cause depression. This also has tryptophan that boosts serotonin production, a vital chemical in the brain that regulates the mood.
35. Improve Fertility
Asparagus increases the sperm count and helps in the strengthening of female reproductive organs. This is also useful to increase the production of milk in nursing mothers and sooth menstrual cramps. Asparagus is an age-old remedy for prevention of birth defects.
36. Chronic Disease
Arthritis, gout, and many other inflammatory illnesses can be cured by the nutrients in asparagus. This vegetable is also anti-inflammatory, and it soothes joint pains. This is also useful for the individuals with tendonitis and bursitis.
37. Premenstrual Syndrome (PMS)
This vegetable is a natural diuretic that can help with symptoms of PMS. Women suffering from PMS should consume asparagus in their daily diet during their menstrual cycle to lower the symptoms. Asparagus is also rich in magnesium that is useful to cure the symptoms like mood swings and tension.
Its very high alkalinity is useful to reduce the acidity in the blood. This can also act as a cleanser for the tissues and remove muscles waste.
39. Kidney Stones
This vegetable has diuretic and alkaline properties that can prevent or help in dissolving the kidney stones. This also helps to break down the oxalic acid crystals produced in the kidney.
40. Eases Urinary Tract Inflammation
Urinary tract inflammations can be extremely painful and irksome. Increased urination helps flush out irritants. Mostly, irritants are bacteria that infect this sensitive area. The antibiotic and diuretic effects of asparagus powder are nothing but saviors. They help flush the urinary tract during infections and inflammation (1).
41. Provides Essential Vitamins
Asparagus has high amounts of folate, just like most green veggies. It works alongside vitamin B12 to fight cognitive decline. A Tuft University’s study on older adults conclusively proved that adults with optimal levels of folate and B12 have better response speed and mental fortitude. Thus, asparagus powder is an important food source for essential vitamins (2).
42. Combats Joint Pain
Rheumatoid Arthritis is a painful condition. The lining of the joints usually swells up, and causes shooting pain and reduces the functioning of the joint. People who suffer from the disease usually have low levels of vitamin C in the body; most of the vitamin C is used up quite quickly. Asparagus powder is a good source of vitamin C, along with a host of other vitamins and minerals. Thus, it helps people with rheumatoid arthritis by providing the right balance of vitamin C in their diet.
43. Regulates Blood Sugar
B vitamins play a crucial part in the digestion of starches and sugars, thus becoming important sources of regulating blood sugar levels. We know that asparagus is a great source of B vitamins. Thus, asparagus helps regulate blood sugar levels by providing the essential B vitamins.
You can apply asparagus directly to your skin. This cleanses the face, dries the sores, and treats acne.
45. Improves Complexion
Vitamin C and E in asparagus works the best for skin, nails and hair. It contains high quantities Vitamin C and many nutrients that nourish the skin while preventing dryness, psoriasis, and blemishes. This is also a powerful cleanser to detoxify the liver and cure acne.
46. Skin Health
Asparagus is filled with many nutrients including Vitamin E. This vitamin works best for your skin’s health. You can also wash your face with water of boiled asparagus to get rid of blemishes.
47. Hair Fall
The problem of hair fall can be cured by consuming asparagus in your daily diet. This also gives you healthy hair with effective results.
Nutrition Chart Of Asparagus
|Asparagus (A. officinalis), raw,Nutrition value per 100 g.ORAC value 2150(Source: USDA National Nutrient data base)|
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||0.12 g||0.5%|
|Dietary Fiber||2.1 g||5.5%|
|Pantothenic acid||0.274 mg||5%|
|Vitamin C||5.6 mg||9%|
|Vitamin A||756 IU||25%|
|Vitamin E||1.13 mg||7.5%|
|Vitamin K||41.6 µg||35%|
Thus, from the health benefits of asparagus mentioned above, it is proved that asparagus is a healthy option for good health. So avail its numerous benefits and nutritional properties. Do share your comments below!!
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