Is asparagus good for you?
In this article, we will
discuss the question ‘Is asparagus good for you?’. Also, we will focus on the
health benefits of asparagus, risks associated with consuming asparagus,
storage, and food safety-related matters to the subject.
Is asparagus good for you?
Yes. Asparagus is good
for you.
Asparagus is a vegetable
known as Asparagus officianalis and
belongs to the family Liliaceae (which includes tulips, onions, and garlic). It
comes in green, purple and white colors.
It’s a potent source of
a fine blend of nutrients with beneficial health effects. Certain health
benefits are discussed in detail.
What are the potential health
benefits of asparagus?
Highly nutritious
Asparagus is highly
nutritious and can account for a significant amount of your daily nutritional
requirements.
Half a cup of cooked
asparagus contains,
● Protein 2.2 grams
● Fat 0.2 grams
● Carbohydrates 3.7 grams
● Fiber 1.8 grams
● Vitamin K - 57% of the RDI
● Folate - 34% of the RDI
● Vitamin A - 18% of the RDI
● Vitamin C - 12% of the RDI
● Vitamin E - 7% of the RDI
● Potassium - 6% of the RDI
● Phosphorous - 5% of the RDI
Most importantly,
asparagus is low in calories. Half a cup of cooked asparagus provides 20
calories.
Anti-aging
Asparagus contains a
high level of antioxidants that help to slow down the aging process.
Glutathione is known to be a precious antioxidant present in asparagus that
helps to combat oxidative stress. Apart from that, vitamin E and C, flavonoids
like quercetin, and polyphenols act as antioxidants.
Purple asparagus
contains the antioxidant anthocyanin, which is responsible for the purple
color. That’s why colorful fruits and vegetables are known to have a high
content of phytochemicals.
Antioxidants can
neutralize the effects caused by the free radicals generated within the body
during metabolism. These free radicals are highly active and unstable since
they have an unpaired electron due to which ‘oxidative damage’ occurs within
the body.
This results in chain
reactions leading to cell damage. This is termed as ‘aging, premature aging’
and leads to many diseased conditions where extreme conditions can turn out to
be cancers. Apart from antioxidants, folate in asparagus works with vitamin B12
to prevent cognitive decline.
Promotes digestive health
For maintaining a
healthy gut, dietary fiber is a must. Half a cup of cooked asparagus itself
contains 1.8 grams of fiber which is 7% of your daily requirement. Gut
microflora plays a vital role in maintaining a healthy gut. Dietary fiber
nourishes gut microflora.
Dietary fiber aids in
irritable bowel syndrome, and constipation-like conditions. Dietary fiber helps
in bulking the stools to make the passage smoother.
Supports a healthy pregnancy
Asparagus is high in
folate (vitamin B9), which is a vital nutrient required during pregnancy to
ensure the healthy development of the baby. Folate is essential during this
period to decrease the risk of neural tube defects in fetuses.
Kidney health
Asparagus acts as a
natural diuretic, helping the body excrete excess salts and fluids into the
urine. Diuretics clear out extra fluid, and blood pressure is brought down.
Also, increased
potassium intake is an effective way of reducing high blood pressure levels.
Asparagus is a rich source of potassium, providing 6% of your daily requirement
in a half-cup serving.
Moreover, it helps the
kidneys to flush the toxins out of the body to help prevent the development of
kidney stones.
Helps you in weight loss
Asparagus is low in
calories, and half a cup of cooked asparagus gives only 20 calories. It is also
a good source of dietary fiber leading to a reduced glycemic index and
high satiety value. This means when you eat asparagus, you can feel full
without letting too many calories into your body.
What are the potential health
risks associated with consumption of asparagus?
Allergic conditions
This is rarely
implicated in allergic conditions. The compound 1,2,3-Trithiane-5-carboxylic
acid tends to be present in high concentrations in young asparagus stalks. It
results in mild allergic reactions like contact dermatitis predominantly on
hands and contact urticaria, leading to inflammation and itchiness.
Unpleasant smell in urine
Asparagusic acid present
in asparagus contains sulfur and gives rise to smelly compounds when digested.
Those compounds get excreted out by urine, and the unpleasant smell will be
there soon after consumption of asparagus up to a day later. These smelly
compounds are not harmful.
Storage and food safety
● Trim an inch off the bottom edges of stalks.
● Wrap up the edges in a moist paper towel.
● Let them stand in a container of water.
● Store them in a refrigerator.
● Stalks should only be washed just before cooking.
Conclusion
In this article we have
discussed the question ‘Is asparagus good for you?’. Also, we have focussed on
the health benefits of asparagus, risks associated with consuming asparagus,
storage, and food safety-related matters to the subject.
References
https://www.verywellfit.com/asparagus-nutrition-facts-calories-and-their-health-benefits-4118017
https://www.healthline.com/nutrition/asparagus-benefits
https://www.medicinenet.com/what_happens_if_you_eat_asparagus_every_day/article.htm
0 Comments