Asparagus: Nutrition Facts and Health Benefits

Asparagus: Nutrition Facts and Health Benefits

Overview

Asparagus is a type of vegetable which belongs to lily family.

Its name is originated from a Greek word which means “sprout”.

Back to the past, asparagus was used as an aphrodisiac.

People highly appreciated its therapeutic qualities.

This succulent, savory vegetable includes a stimulating blend of nutrients.

In fact, scientific evidence has supported that the benefits of asparagus vary from its root to shoot.

This article is a collection of nutrition facts and top 10 Benefits of Asparagus.

Nutrition Facts

Asparagus - Nutrition Facts

Normally, asparagus is available in white, green and purple colors.

In fact, white asparagus is grown without sunlight.

Therefore, it lacks chlorophyll – a substance which may prevent anemia, strengthen blood organs.

On the other hand, the purple asparagus contains phytyochemicals and anthocyanins.

These substances are primarily responsible for its color.

Nutritionally, asparagus is a powerhouse of many beneficial elements.

Loading with vitamin A, asparagus is good for healthy skin, teeth, skeletal as well as soft tissue.

Also, vitamin A in this vegetable can promote vision.

It is also necessary for reproduction and breast-feeding (1).

Additionally, the vitamin treasures in asparagus include B1, B2, B3, B5, B-6, folate, C, E and K.

As a result, it is logical to understand that asparagus is inevitable part of a healthy diet.

Iron, calcium, phosphorous and magnesium are telling examples of mineral substances in asparagus.

They serve as deciding factor for health improvement.

More importantly, asparagus is quite low in calories and has nearly no cholesterol.

Hence, it is a good friend of heart disease and obesity.

Bottom line: Asparagus is high in vitamins as well as minerals and low in calories, which explains for its fame in the world of nutritional foods.

Health Benefits of Asparagus

Here are top 10 benefits of asparagus which have supported by scientific studies.

1. Homocysteine

One of the most outstanding benefits of asparagus is to regulate homocysteine level.

Homocysteine level is produced in the blood due to the breaking down of methionine.

Methionine is an amino acid in the body system (2, 3).

Particularly, vitamin B, especially vitamin B6 and vitamin B12, is a part of the transformation of homocysteine into cysteine (4, 5).

The lack of this vitamin can raise level of homocysteine which can result in many dangerous health problems.

In fact, asparagus is a power house of vitamin B, hence, it may maintain a healthy rate of homocysteine.

Bottom line: Asparagus – an abundant source of vitamin B – is expected to be beneficial for a balanced homocysteine level.

2. Pregnancy

Asparagus - Ppregnancy

Clearly, pregnancy is an importanly process which every women want to experience.

Asparagus good impacts on pregnancy is among the health benefits of asparagus which people usually refer to.

When it comes to the diet for pregnancy, women should include asparagus into their diet.

Thanks to being high in folate, asparagus is good for the health of pregnant women (6).

In fact, folate orfolic acid is indispensible for the neuronnal development of the fetus.

Its function is to reduce the complication of edema or water retetion in the body tissue.

These phenomenon happen as a result of diuretic effect.

Especially,  folate is found to reduce the risk of low birth weight and birth defects during pregnancy (7, 8, 9).

Bottom line: Packing with great amount of folate, asparagus appears to support pregnant process by reduing the risk of low birth weight and birth defects.

3. Fertility

Benefits of asparagus also include its good impacts on fertility.

Facts have shown that asparagus root contains apherodisiac qualities which may help with hormonal regulation (10).

Packing with anti-anxiety qualities, asparagus root can assist the treatment of physical and mental debility in males.

Moreover, the root of asparagus shows great ability to cure both male and female disorder.

A study showed that an adequate asparagus consumption was beneficial for the genitals and the mammary glands (11, 12).

All of them contribute to the fact that asparagus is really beneficial for fertility.

4. Digestion

When it come to benefits of asparagus, people usually mention its ability to correct digestive problem.

It is clear that asparagus is a great provider of dierary fiber.

This element is essential for a good digestive system (13).

Moreover, thanks to laxative qualities, asparagus may smooth bowels function, helping prevent bloating and constipation.

A nutrient called inulin which may lower the danger of stomach cancer and stomach allergies is also found in asparagus (14, 15).

Back to the past,  Ayurvedic community usually use asparagus to cure diarrhea, dydentery and dyspepsia – 3 common digestive-related diseases.

In a study, asparagus was also claimed to be as effective as medicine for indigestion (16).

Bottom line: Asparagus is a big container of fiber and inulin, which is the root for their great impacts on the treatment of many digestive problems.

5. Urinary Tract Infection

The massive benefits of asparagus make it beneficial for urinary tract infection.

In a study on rats, anti-urolithiatic effect in asparagus can cure of urinary tract infections (17).

In particular, asparagus intake may increase the frequency and the volume of urination.

Thus, it assists in detoxifying and flushing out toxin out of the body system.

Therefore, it keeps urinary tract infection at bay.

6. Blood Cholesterol

One of mechanism behind benefits of asparagus is its ability to regulate blood cholesterol levels.

For sure, cardiovascular is among the biggest killers in the world.

And high blood cholesterol level is mainly blamed for this problem.

Also, high blood cholesterol can go together with atherosclerrosis, hypercholesterolemia, etc (18, 19).

To address this phenemenon, people can consume asparagus.

In fact, many studies have revealed that antioxidant substances in asparagus may help with oxidative stress.

Oxidative stress is the origin of high blood cholesterol (20).

7. Depression

Asparagus - Depression

Another health benefits of asparagus are anti depression.

A study has revealed that asparagus can serve as an anti-anxiety and anti-depressant herbal medicine (21).

Specifically, asparagus consumption can revitalize and calm the nervous system.

Also, it will help people remember things better by increasing estrogen production (22, 23).

8. Neurodegenerative Diseases

Generally, neurodegenative diseases are genetic conditions in which neuron system of human brain is badly affected.

As a result, the body system is unable to replace the damaged neurons.

Interestingly, asparagus may help with the treatment for some neurodegenerative diseases.

They are Alzheimer’s, Parkinson’s as well as Huntington’s disease (24).

These benefits result from phytoestrogens in asparagus which can release some neuroprotective effects.

9. Eye Health

Notably, asparagus is a store house of vitamin A  which is significantly good for vision (25).

In realtity, vitamin A in asparagus goes together with antioxidant effect.

Therefore, it may protect the retina from the attack of oygen-free radicals.

Moreover, amino acid glutathione in asparagus may reduce the danger of eye ailments including cataracts  and night blindness (26, 27).

Bottom line: Asparagus – an excellent source of vitamin A – can effectively improve vision and help with the treatment of some eye ailments.

10. Diabetes

It is regretful to witness the increasing number of people who go down with diabetes.

Luckily, health benefits of asparagus also include the ability to reduce the risk of type 2 diabetes.

Choromiun – a trace mineral which is essential for blood sugar level regulation- considerably contributes to this effect.

According to some studies, asparagus may keep a check in blood sugar levels.

It could also improve insulin resistance and limit the danger of experiencing diabetes (28).

Take Home Message

Benefits of asparagus explain for its usage as a medicinal herb in Ayuveda.

Generally, asparagus is quite safe to consume.

However, in some cases, asparagus consumption may cause certain adverse effects.

Notably, people who can get allergy with onions, leeks or any plant members of lily family should avoid using asparagus.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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