Health benefits of Asparagus
Asparagus – a member of the lily family is scientifically termed as Asparagus Officinalis. It is a spring vegetable that’s packed with nutrition. This veggie pairs nicely with lots of other spring vegetables like garlic, peas and new potatoes.
1 cup of cooked asparagus offers 4 grams of protein, 40 calories, 4 grams of fibre and 404 milligrams of potassium. It is a very good source of folate, fibre, vitamins A, C, E and K, as well as chromium – a mineral that enables the insulin to transport glucose from the bloodstream into cells (Al-Snafi, 2015). This nutrient-packed vegetable offers a myriad of health benefits that have been discussed below;
Health benefits of Asparagus
1. It keeps your urinary tract happy
This savoury, succulent vegetable comprises of a stimulating blend of nutrients that help cleanse the urinary tract. It contains a natural diuretic known as amino acid asparagine that possesses the potential to flush excess fluids and salt from your body and also prevents urinary tract infections.
This is especially beneficial for patients suffering from oedema (Puffiness caused by excess fluid that gets accumulated in the body’s tissues.) and those who have extremely high blood pressure or other heart disorders (Jose & Devassykutty, 2016).
2. It can help fight cancer
Herbaceous plant – Asparagus is a rich source of glutathione, an antioxidant that accelerates break down of carcinogenic compounds and other harmful elements like free radicals. Eating asparagus helps in protecting and fighting against certain types of cancers, such as colon cancer, larynx cancer, breast cancer, bone cancer and breast cancer (Chin & Garrison, 2005).
3. Asparagus is a good source of antioxidants
Asparagus is high in antioxidants like Vitamin C, Vitamin E, various flavonoids, polyphenols and glutathione that help in protecting body cells from the harmful effects of oxidative stress and free radicals.
Among flavonoids, asparagus contains kaempferol, quercetin and isorhamnetin. These substances have antiviral, anticancer, anti-inflammatory and blood pressure-lowering effects
Purple coloured asparagus consists of powerful pigments called anthocyanins that have been reported to reduce the risk of heart attacks and heart disease (Sun, Powers, & Tang, 2007).
4. Can improve the digestive system
Asparagus is high in dietary fibre that helps reduce the risk of diabetes, high blood pressure and heart diseases. It also contains Insoluble fibre that adds bulk to stool and improves regular bowel movements. A small amount of soluble fibre present in asparagus dissolves in water and creates a gel-like compound in the digestive tract.
Friendly bacteria present in the gut are fed by the soluble fibre present in asparagus. When these friendly bacteria increase in number, they strengthen the immune system and produce vital nutrients like Vitamin K2 and B12. Eating asparagus as part of a fibre-rich diet is a fantastic way to keep your digestive system healthy (Abuajah et al, 2015).
5. It beats bloating
Asparagus serves as a natural diuretic as the veggie is a great source of folates and vitamins like A, C and K. This means asparagus helps in flushing excess liquids, reduces the gas problem and combats belly bulge. The veggie is an anti-bloating superfood, that relieves any discomfort and bloat. It also comprises of prebiotics, that helps in supporting the growth of ‘good’ bacteria. In short, the veggie contains soluble and insoluble fibres, that help in promoting overall digestive health.
6. Asparagus helps support a healthy pregnancy
Asparagus is rich in vitamin B9 that helps in forming red blood cells. An adequate amount of folate i.e. vitamin B9 helps in enhancing DNA for healthy growth and development of the fetus in pregnant women.
Getting surplus folate from sources like asparagus can safeguard against neural tube defects, including spina bifida. Adequate folate during pregnancy helps in preventing a range of complications, ranging from lack of bladder and bowel control, learning difficulties to physical disabilities (Hasan et al, 2016).
7. Asparagus can help you lose weight
Asparagus is low in calories and potentially helps you lose weight. Furthermore, asparagus has 94% of water and is also rich in fibre. Scientific studies suggest that eating low-calorie, water-rich foods is associated with weight loss.
8. Helps lower blood pressure
Asparagus is a rich source of Potassium (providing 6% of your daily need in a half-cup serving) – a mineral that helps reduce high blood pressure. Potassium reduces BP in two ways; by relaxing the blood vessel walls and removing excess salt through urine (Sanae & Yasuo, 2013).
9. It is a brain booster
Another anti-ageing characteristic of this delicious spring veggie is that it helps our brain fight cognitive decline. It has folate, that works well with vitamin B12—found in poultry, dairy, fish and meat – for preventing cognitive impairment (Gómez-Pinilla, 2008).
The Bottom Line
Asparagus is a tasty and nutritious addition to any diet. It is a great source of fibre and nutrients like vitamins A, C and K. Eating asparagus offer multiple health benefits, including a reduction in high blood pressure, blood sugar regulation, healthy pregnancy outcomes, improved digestive system and weight loss.
Plus, it is not pricey, easy to prepare and makes a delicious addition to several food recipes.
Growing your own asparagus can be a rewarding experience, not to mention economical because the asparagus plants can keep producing for 15-20 years and sometimes as long as 30. If you are interested in growing your own asparagus in your garden, check out our articles Asparagus Cultivation – The Ins and Outs.
References
Abuajah, C. I., Ogbonna, A. C., & Osuji, C. M. (2015). Functional components and medicinal properties of food: a review. Journal of food science and technology, 52(5), 2522-2529.
Al-Snafi, A. E. (2015). The pharmacological importance of Asparagus Officinalis-A review. Journal of Pharmaceutical Biology, 5(2), 93-98.
Chin, C. K., & Garrison, S. A. (2005, June). Functional elements from asparagus for human health. In XI International Asparagus Symposium 776 (pp. 219-226).
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews neuroscience, 9(7), 568.
Jose, J., & Devassykutty, D. (2016). Evaluation of the antibacterial activity of Asparagus racemosus in urinary tract infection. National Journal of Physiology, Pharmacy and Pharmacology, 6(6), 596.
Hasan, N., Ahmad, N., Zohrameena, S., Khalid, M., & Akhtar, J. (2016). Asparagus racemosus: for medicinal uses & pharmacological actions. International Journal of Advanced Research, 4(3), 259-267.
Sanae, M., & Yasuo, A. (2013). Green asparagus (Asparagus Officinalis) prevented hypertension by an inhibitory effect on angiotensin-converting enzyme activity in the kidney of spontaneously hypertensive rats. Journal of agricultural and food chemistry, 61(23), 5520-5525.
Sun, T., Powers, J. R., & Tang, J. (2007). Evaluation of the antioxidant activity of asparagus, broccoli and their juices. Food Chemistry, 105(1), 101-106.