The benefits of asparagus

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What is the effect of asparagus? Surely many people do not know all or know little about the effects of asparagus. Asparagus, officially Asparagus officinalis, is a member of the lily family. The most common type of asparagus is green, but there are also white or purple varieties. It is used in cuisines around the world, including french fries, pasta and stir-fries. Asparagus is low in calories and packed with essential vitamins, minerals, and antioxidants. This article reveals the effects of asparagus.

1. Uses of Asparagus

Asparagus is known to be one of the most nutritionally balanced vegetables, according to the US Department of Agriculture's MyPlate guidelines. It is free of fat, sodium and cholesterol, and contains many important nutrients. Nutritional composition of asparagus:
Folate – a B vitamin for DNA synthesis Vitamin K, involved in blood clotting and keeping bones healthy Potassium, keeps nerves and muscles working properly Vitamin C, an antioxidant that helps skin, bones, and connective tissues and is also important for iron absorption. Vitamin A is key for bone growth, vision, reproduction, and cell functions. Cells and immune system A typical serving of asparagus is 1/2 cup and each of these typical servings provides:
13 calories 1.5 grams (g) of protein (3 percent daily value - DV) 0.1 g fat 2.6 g carbohydrate 1.4 g fiber (5.6 percent DV) 135 milligrams (mg) potassium (2.9 percent DV) 3.8 mg vitamin C (6.3 servings) percent DV) 35 micrograms (mcg) folate (8.8 percent DV) 507 international units (IU) with vitamin A (10.1 percent DV) 27.9 mcg vitamin K (34.9 percent DV) What are the benefits of asparagus: Nutrition experts say it's important for women who want to get pregnant to get pregnant? Be sure to consume the recommended amount of folic acid, which is the synthetic form of folate and the B vitamins found in asparagus. The Centers for Disease Control and Prevention (CDC) recommends a daily supplement of 400mcg of folic acid to prevent pregnancy with common birth defects: spina bifida and anencephaly. A serving that includes 1/2 cup of asparagus contains 35 mcg of folate, which means you'd need to eat almost 6 cups of asparagus to meet the daily recommended amount if you're planning to become pregnant and only eat asparagus to meet your daily recommended intake. meet your folate needs.

Asparagus also has potential cancer-fighting powers because it contains glutathione, an antioxidant. Glutathione is known for its detoxifying properties and has been shown to play a role in removing carcinogens from the body. It may be particularly helpful for patients with bone marrow, breast, colon, larynx, and lung cancers, although the researchers note that it may negatively affect chemotherapy drugs. treatment at the same time.
The amino acid asparagine, found in very low concentrations in asparagus, acts as a diuretic. Diuretics in tablet form, which are highly concentrated, can help the body get rid of excess salt and water, which can lower blood pressure and reduce bloating. Diuretics are generally safe, but in more concentrated forms they can lead to dizziness, dehydration, muscle cramps, headaches, and low sodium. You will not experience any side effects from eating asparagus. One study even found that asparagus is a food that can also help ease hangovers.

2. 10 uses of asparagus

2.1. Asparagus is a nutritious food 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. Asparagus also contains many other nutrients, including vitamins A, C, E, K and B6, as well as folate, iron, copper, calcium and protein. Plus, it's a rich source of antioxidants.
2.2. Asparagus can help with weight loss Asparagus is not only low in fat and calories (32 calories per serving), but it's also high in soluble and insoluble fiber, making it a good choice if you're trying to lose weight. try to lose weight. Because your body digests fiber slowly, it helps you feel full between meals. Pair it with a hard-boiled egg: the combination of fiber-rich asparagus with egg protein will leave you feeling satisfied.
2.3. Asparagus helps prevent urinary tract infections Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. In other words, eating a lot of spears can help flush excess fluid and salt from the body, which helps prevent urinary tract infections.
When women do not urinate enough, they can develop urinary tract infections. It's possible that a diet high in asparagus could prevent these painful infections from developing, as going to the bathroom more often can help flush bad bacteria out of the urinary tract.
2.4. Asparagus is rich in antioxidants Asparagus - especially purple asparagus is high in anthocyanins, which give fruits and vegetables their red, green and purple color, and have antioxidant effects that help your body fight off damaging free radicals. When preparing asparagus, try not to overcook or overcook the asparagus. Although cooking vegetables helps to activate cancer-fighting potential, boiling or sautéing them for too long can lose some of their nutritional benefits. However, if you overcook asparagus, the vitamins can be lost into the water, so be sure to use the water part of the dish instead of throwing it away.
2.5. Asparagus is high in vitamin E Asparagus is also a good source of vitamin E, another important antioxidant. This vitamin helps boost your immune system and protects cells from the damaging effects of free radicals. To add to its benefits, toast asparagus with a little olive oil: Our bodies absorb vitamin E better if it is eaten with fat or some other fat because vitamin E is a soluble vitamin. in oil. Olive oil is an oil that contains a lot of healthy fats, so with the above dish you have absorbed beneficial fats and vitamin E.
2.6. Asparagus can increase fertility If you are wondering why asparagus can increase fertility, here's why. This veggie has been proven to help with sex, so consider adding this veggie to your next date menu. Asparagus is a natural libido booster 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.
2.7. Asparagus helps reduce hangover Research has shown that a serving of asparagus in the morning is a better alternative to a greasy breakfast in the morning after drinking too many drinks. A 2009 study published in the journal Food Science performed on laboratory-grown cells found that the minerals and amino acids in asparagus extract can help reduce vomiting. and protect liver cells from toxins in alcohol.

2.8. Asparagus Fights Flatulence When it comes to fighting flatulence, asparagus plays an important role. Vegetables help promote overall digestive health (another benefit of all soluble and insoluble fiber!). And thanks to prebiotics — carbohydrates that aren't digestible and help encourage a healthy balance of good bacteria, or probiotics, in your digestive tract — it will likely reduce gas, too. In addition, as a natural diuretic, asparagus helps in flushing out excess fluid, fighting abdominal bloating.
2.9. 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. Folic acid is essential for women who are planning a pregnancy, as it can help protect against neural tube defects. A 2019 review in the journal Frontiers in Neuroscience found folic acid supplements were associated with a lower risk of preterm birth when taken before conception compared with women who did not take folic acid supplements at all.
2.10. Asparagus contains a lot of vitamin K Along with other green leafy vegetables, asparagus is a good source of vitamin K. The vitamin is important for blood clotting (which helps your body stop bleeding after a cut) as well as bone health. Most people think of calcium for healthy bones, but vitamin K is also important. It can actually help your body absorb calcium.

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Reference source: healthline.com