Did you know that asparagus has many benefits for health? This is because the nutritional content of asparagus, such as rich in fiber, folate, vitamin A, C, E and K, as well as chromium, and minerals that enhance the ability of insulin to transport glucose from the bloodstream into the cells. Asparagus is also low in calories, contains no cholesterol and is very low in sodium. It is also a good source of minerals such as calcium, magnesium, phosphorus, zinc and so on.
Based on those nutrition, asparagus has so many health benefits such as prevent cancer, antioxidants, anti-inflammatory, heart health and so on. Scientists have found that regular intake of vegetables included in this species Asparagus officinalis, can control blood sugar levels and increase the body's production of insulin, a hormone that helps to absorb glucose. In fact a recent study found that asparagus contains tryptophan, an amino acid-producing serotonin, a hormone that relaxes the central nervous helper in the brain thus providing a calming nature, a sense of comfort and sleepiness.
Several other studies prove, asparagus can improve male fertility, is able to bind to cancer-causing carcinogens, can improve blood circulation and helps release the fat deposits in blood vessel walls. Thus, it is not uncommon doctors recommend asparagus as one of the menus intake for people with diabetes, eczema sufferers, patients with kidney disorders and also patients with prostate disorders. There are more benefits of asparagus for health that you can read below, but first lets find out asparagus nutritional value that you can read at table below.
Asparagus nutrition facts and calories content
Like what we have mentioned above, asparagus is low calories vegetable. Because based on data, calories in every 100 gr of canned, raw and boiled asparagus only contains 20 calories.
Asparagus has a high content of vitamin C and are also a good source of vitamin A. The highest asparagus nutrition is vitamin K which meet body RDA as much as 35% per 100gr serving. The important function of vitamin K is plays an important role in the process of blood clotting and also play an important role in the process of bone formation with calcium and vitamin D.
Another high nutrient content in asparagus based on RDA are minerals such as iron and copper, each has 14 and 21 % of human RDA. Additionally, asparagus is also rich in vitamin E and are rich in fiber. But this benefit depends how we process them. Asparagus should not be cooked too long, because the nutritional content will be reduced. A good time to process the asparagus is about 3-4 minutes. Below are nutritive value of asparagus based on USDA National Nutrient data base.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 20 Kcal | 1% |
| Carbohydrates | 3.38 g | 2.5% |
| Protein | 2.20 g | 4% |
| Total Fat | 0.12 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.1 g | 5.5% |
| Vitamins | ||
| Folates | 52 µg | 13% |
| Niacin | 0.978 mg | 6% |
| Pantothenic acid | 0.274 mg | 5% |
| Pyridoxine | 0.091 mg | 7% |
| Riboflavin | 0.141 mg | 11% |
| Thiamin | 0.143 mg | 12% |
| Vitamin C | 5.6 mg | 9% |
| Vitamin A | 756 IU | 25% |
| Vitamin E | 1.13 mg | 7.5% |
| Vitamin K | 41.6 µg | 35% |
| Electrolytes | ||
| Sodium | 2 mg | <1% |
| Potassium | 202 mg | 4% |
| Minerals | ||
| Calcium | 24 mg | 2.5% |
| Copper | 0.189 mg | 21% |
| Iron | 1.14 mg | 14% |
| Magnesium | 14 mg | 1% |
| Manganese | 0.158 mg | 7% |
| Phosphorus | 52 mg | 7.5% |
| Selenium | 2.3 µg | 4% |
| Zinc | 0.54 mg | 5% |
| Phyto-nutrients | ||
| Carotene-ß | 449 µg | |
| Carotene-α | 9 µg | |
| Lutein-zeaxanthin | 710 µg |
5 amazing asparagus benefits for health
For heart healthFolic Acid and Vitamin B complex, is essential for a healthy cardiovascular system and are found in asparagus (one cup contains 66% of the RDA of folate). For patients with coronary heart disease, eating asparagus will help prevent sudden cardiac arrest. Heart attack, among others, due to damage to the blood vessels by homocysteine.
Benefits of asparagus to prevent anemia
Asparagus also contains a lot of iron. Iron is necessary for the body in the formation of red blood cells. Iron deficiency will cause the body lethargic. Headache, and a reduced ability to view as one of the symptoms of anemia. Asparagus is a good source of iron should you consume.
Maintain digestive health
Asparagus contains inulin, a carbohydrate that is not digested by the body. This fiber can reach the colon without going through enzymatic reaction, so it can function as a probiotic. Presence of inulin on the intestinal will increase life of microflora which useful for the digestive process. The microflora such as bacteria Bifidobacteria sp. and Lactobacillus sp.
Keeping blood pressure stability
With a low salt content, asparagus is very good for maintaining blood pressure. For those of you who often experience increased blood pressure, asparagus is good to keep your blood pressure stable. Additionally, asparagus is an excellent source of potassium. For patients with hypertension, increased levels of potassium is very useful because it will increase ratio between potassium and sodium that will lower blood pressure.
Keeping blood sugar levels remain stable
Asparagus contains calories and carbohydrates that are low. Hence, suitable to be consumed by people who are on a low calorie diet or diabetics (experiencing hyperglycemia).
Benefits of asparagus as natural diuretic
Asparagus has a pharmacological effect as a diuretic. Asparagus contains asparagine amino acid that has a strong diuretic effect. With a smooth disposal of urine will be wasted body toxins through urine. This is a positive effect to cleanse the body of harmful substances that cause disease. The patients with renal impairment is recommended to eat asparagus, so that urination becomes smooth, at once able to reduce the burden on the kidneys that is not too heavy.
Negative effects of Asparagus
Most people think, purine is only found in organ meats and seafood. Asparagus including vegetables that contain lots of purine. Increased levels of purines will cause gout. This disease is one common type of arthritis that attacks in adults. To avoid increased levels of uric acid in the blood, gout sufferers should avoid eating asparagus
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