Some Powerful Health Benefits of Asparagus You Probably Didn’t Know
Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and vitamin C, and thiamine. Extensive research into asparagus nutrition has resulted in this funny-looking vegetable being ranked among the top fruits and vegetables for its ability to reduce the effect of cell-damaging free radicals.
Packed with antioxidant and anti-inflammatory properties, asparagus has been used as a medicinal vegetable for 2,500 years. The list of asparagus nutritional benefits is long, for it helps your heart, digestion, bones and even cells.
Nutritional Value of Asparagus
Asparagus is a nutrient-packed source of vitamins, minerals and essential proteins. Asparagus is rich in vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin C, vitamin E (alpha-tocopherol), and vitamin K (phylloquinone).
The mineral treasures that are stored in asparagus include iron, calcium, phosphorous, magnesium, manganese, zinc, selenium, and potassium.
Asparagus contains a very low amount of calories with no cholesterol and is low in sodium as well. Along with this, it is also a rich source of dietary fiber, which is essential for the body.
Health benefits
Heart health
Asparagus is good for your ticker in a variety of ways. Flores noted, “Asparagus is extremely high in vitamin K, which helps blood clot.” And the vegetable’s high level of B vitamins helps regulate the amino acid homocysteine, too much of which can be a serious risk factor in heart disease, according to Harvard University School of Public Health.
Asparagus also has more than 1 gram of soluble fiber per cup, which lowers the risk of heart disease, and the amino acid asparagine helps flush your body of excess salt.
Lastly, asparagus has excellent anti-inflammatory effects and high levels of antioxidants, both of which may help reduce the risk of heart disease.
Regulating blood sugar
The Mayo Clinic notes that vitamin B6 may affect blood sugar levels and advises caution for people who have diabetes or low blood sugar. However, those with healthy levels can benefit from asparagus’s ability to regulate it.
Lowering the risk of type 2 diabetes
As with heart disease, risk of type 2 diabetes increases with excessive inflammation and oxidative stress. Therefore, asparagus’ impressive anti-inflammatory properties and high levels of antioxidants make it a good preventive food. A 2011 study published in the British Journal of Nutrition also suggested that asparagus’ ability to improve insulin secretion and improve beta-cell function also helps lower the risk of type 2 diabetes. Beta cells are unique cells in the pancreas that produce, store and release insulin.
Lowered risk of depression
Folate may also help ward off depression by preventing an excess of homocysteine from forming in the body; homocysteine can block blood and other nutrients from reaching the brain.
Excess homocysteine also interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood but sleep and appetite, too.
Osteoporosis prevention
Poor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of asparagus provides 70 percent of the recommended daily allowance of vitamin K.
Consuming an adequate amount of vitamin K plays a role in bone health by improving calcium absorption and reducing urinary excretion of calcium.
The iron in asparagus also helps maintain the strength and elasticity of bones and joints.
Cancer prevention
Low levels of folate intake have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.
Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate supplementation provides the same anti-cancer benefits.
Anti-aging benefits
The antioxidant glutathione is thought to slow the aging process. And the folate that asparagus provides works with B12 to prevent cognitive decline. A Tufts University study found that older adults with healthy levels of folate and B12 performed better during a test of response speed and mental flexibility than those with lower levels of folate and B12.
Skin
Yet another amazing thing about the antioxidant glutathione: it helps protect the skin from sun damage and pollution.
Digestive health
“Asparagus is known to help stabilize digestion due to the high amount of fiber and protein that it contains,” said Flores. “Both help move food through the gut and provide relief from discomfort during digestion.”
According to The Ohio State University, asparagus contains inulin, a unique dietary fiber associated with improved digestion. Inulin is a prebiotic; it does not get broken down and digested until it reaches the large intestine. There, it nurtures bacteria known to improve nutrient absorption, decrease allergies and reduce the risk of colon cancer.
Risks of eating asparagus
“There are no life threatening side effects of eating too much asparagus,” said nutritionist Laura Flores, “but there may be some uncomfortable side effects such as gas, and a noticeable smell to the urine.”
It is also possible to have an asparagus allergy, in which case you should not eat it, she said. People who are allergic to other members of the lily family, such as onions, garlic, and chives, are more likely to be allergic to asparagus. Symptoms include a runny nose, hives, trouble breathing, and puffiness or swelling around the mouth and lips.
Why does asparagus make urine smell?
According to Smithsonian magazine, asparagus is the only food to contain the chemical asparagusic acid. When this aptly named chemical is digested, it breaks down into sulfur-containing compounds, which have a strong, unpleasant scent. They are also volatile, which means that they can vaporize and enter the air and your nose. Asparaguisic acid is not volatile, so asparagus itself doesn’t smell.
What’s weirder than a veggie causing stinky pee? The fact that not everyone can smell it. Scientists aren’t entirely sure why this is. Most evidence seems to suggest that not everyone can smell the odor, though some scientists think that not everyone produces it. Either way, there are no harmful effects to producing, or smelling, the odor in urine.
Sources:
draxe.com
organicfacts.net
livescience.com
medicalnewstoday.com
Other links:
The Incredible Health Benefits of Garlic
Okra the Super Food
Sweet Benefits of Basil
