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Asparagus is known as a dish with simple processing methods but high nutritional content as well as high content of pharmacological compounds. Using asparagus can bring many health benefits such as good for the heart, strengthen the immune system, good for breathing, anti-inflammatory...
1. Asparagus and its nutrition
Asparagus is known as one of the foods that have many health benefits for the body. One of the typical benefits of asparagus can be to help you manage your weight, boost your immune system, lower cholesterol levels and even help prevent neural tube defects in babies.
The nutritional composition of asparagus is quite rich with Vitamins A, C, E, K and B - B1, B2, B3 (niacin), B5 and Vitamin B6, as well as choline, a vitamin related nutrient. .
But the truth about the amazing nutrition of asparagus doesn't stop there. Asparagus also provides flavonoids, fiber, protein, and folic acid (which are helpful in reaping the benefits of vitamin B12 and in creating new red blood cells). And it's packed with minerals - calcium, iron, zinc, magnesium, copper, selenium, phosphorus and potassium.
2. Health Benefits of Asparagus
What are the benefits of eating asparagus? Asparagus is known for making urine smelly. But asparagus can have a lot of benefits, such as helping you reduce bloating and weight loss, thanks to its diuretic properties and high fiber content. Furthermore, asparagus also contains many other nutrients, including vitamins A, C, E, K and B6, as well as folate, iron, copper, calcium, and protein. In addition, asparagus is also a rich source of antioxidants.
2.1. Asparagus can help with weight loss
Asparagus is not only low in fat and calories (one cup of asparagus helps you lose just 32 calories), but it's also high in soluble and insoluble fiber, making it a good choice if you're trying to lose weight. Because the body digests fiber slowly, it helps you feel full between meals.
Fiber can definitely help you feel full, which is beneficial for weight loss. Plus, fiber can also aid with constipation, and research shows it can help lower cholesterol.
To maximize the calorie-burning potential of asparagus, combine asparagus with a hard-boiled egg: The combination of fiber-rich asparagus with egg protein will provide many health benefits. strong.
Măng tây chứa nhiều chất xơ giúp giảm cân
2.2. Asparagus Helps Prevent UTIs
Asparagus contains high levels of the amino acid asparagine, which makes asparagus a natural diuretic. In other words, eating a lot of asparagus can help flush excess fluid and salt from the body, helping to prevent urinary tract infections.
When women do not urinate according to the standards, they can easily get urinary tract infections. Therefore, these subjects may be able to adopt a diet high in asparagus to help prevent potentially painful infections from developing. Because going to the bathroom more often can help move bad bacteria out of the urinary tract.
2.3. Asparagus is rich in antioxidants
Asparagus, especially purple asparagus, is rich in anthocyanins, which give fruits and vegetables their red, green and purple colors, and have antioxidant effects that help the body fight free radicals that are harmful to health. When prepping asparagus, be careful not to overcook the asparagus. Although cooking vegetables helps to activate cancer-fighting potential, cooking asparagus in boiling or sautéing methods for too long can deprive some of the nutritional benefits it can provide. Nutritionists say: Overcooking asparagus can cause vitamins to be lost in the water.
2.4. Asparagus contains a lot of vitamin E
Asparagus is also a good source of vitamin E, another important antioxidant. Vitamin E also helps strengthen the immune system while protecting cells from the damaging effects of free radicals. Nutritionists say: To reap the benefits of this vitamin, bake asparagus with a little olive oil. This is because our bodies absorb vitamin E better if it is eaten with some fat. And when you cook it with olive oil, you get healthy fats and vitamin E.
Măng tây là nguồn cung cấp vitamin E, một chất chống oxy hóa quan trọng khác
2.5. Asparagus can help increase libido
If you are looking for asparagus benefits for men, help with sex, consider adding this vegetable to your next date menu: Asparagus is an aphrodisiac natural sex drive thanks to vitamin B6 and folate, which can help increase feelings of euphoria. In addition, vitamin E stimulates sex hormones, including estrogen in women and testosterone in men.
2.6. Asparagus helps relieve hangovers
If you crave a greasy breakfast in the morning after drinking too many drinks, research shows that a serving of asparagus may be a better choice. A study published in the Journal of Food Science performed on lab-grown cells shows that the minerals and amino acids in asparagus extract can help reduce feelings of hangover and Protect liver cells from toxins in alcohol.
2.7. Asparagus relieves flatulence
When it comes to fighting flatulence, asparagus plays an important role. Asparagus helps promote overall digestive health (another benefit of all soluble and insoluble fiber!). And thanks to prebiotics — carbohydrates that can't be digested and help encourage a healthy balance of good bacteria, or probiotics, in your digestive tract — it can also reduce gas. In addition, asparagus is also known as a natural diuretic, asparagus helps to eliminate excess fluid, combating abdominal bloating.
2.8. Asparagus is rich in folic acid
Four heads of asparagus contain 22% of your daily recommended amount of folic acid, making asparagus great for pregnancy. Nutritionists say: Folic acid is essential for those who are planning a pregnancy, as it can help protect against neural tube defects. A review study published in the journal Frontiers of Neuroscience found that folic acid supplementation reduced the risk of preterm birth when folic acid was taken before conception compared with women who did not take folic acid supplements.
Bốn ngọn măng tây chứa 22% lượng axit folic
2.9. Asparagus contains a lot of vitamin K
Along with other green leafy vegetables, asparagus is a good source of vitamin K. This vitamin is important for blood clotting (which helps your body stop bleeding after a cut) as well as bone health. Nutritionists say: Most people think of calcium for healthy bones, but vitamin K is also very important. Asparagus can actually help the body absorb calcium to improve the body's bone condition.
2.10. Asparagus helps improve your mood
Asparagus is high in folate, a B vitamin that can lift your spirits and help ward off irritability. Researchers have found a link between low levels of folate and vitamin B12 in people with depression, leading some literature to prescribe daily doses of both vitamins for depressed patients. Asparagus also contains high levels of tryptophan, an amino acid that has been similarly associated with improved mood.
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Reference source: health.com
