1. Asparagus and its nutrition
Asparagus is known as a beneficial food for human bodies. One of the benefits of asparagus is that it helps control the body weight, boost the immune system, lower the level of cholesterol and even prevent neural tube defects in babies.
Asparagus is rich with Vitamins A, C, E, K, and several B vitamins, including B1, B2, B3 (niacin), B5, and B6, as well as choline, which is vitamin-related.
But the truth about the amazing nutrition of asparagus is not just that. Asparagus also provides flavonoids, fiber, protein, and folic acid (which are helpful in absorbing vitamin B12 and in generating new red blood cells). It’s also 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 causing urine to have a distinctive odor, but it also provides many health benefits, such as helping you reduce bloating and lose weight, thanks to its diuretic properties and high fiber content. Besides containing many nutrients as listed, 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 just has 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 potential of asparagus to burn calories, eat asparagus together with a hard-boiled egg: The combination of fiber-rich asparagus with egg protein will provide many health benefits.
2.2. Asparagus helps prevent urinary tract infections (UTIs)
Asparagus contains high levels of asparagine, an amino acid, which makes asparagus a natural diuretic. In other words, eating a lot of asparagus can help excrete excess fluid and salt from the body, helping to prevent urinary tract infections.
When women do not urinate enough following 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 make fruits and vegetables red, green and purple. Anthocyanins 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, boiling or sauteing methods for too long can deprive some of the nutritional benefits it can provide. Nutritionists claim that 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 advice to reap the benefits of this vitamin, you should 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.
2.5. Asparagus can help increase libido
If you are looking for asparagus benefits for men, namely sex, consider adding this vegetable to your next date: 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, both 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 performed on lab-grown cells in the Journal of Food Science 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 flatulence, asparagus plays an important role. Asparagus helps promote overall digestive health (another benefit of all soluble and insoluble fiber!). 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 as mentioned, it eliminates 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 claim that 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.
2.9. Asparagus contains a lot of vitamin K
Along with other 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 state: 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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