10 Reasons why you should eat more Asparagus

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Asparagus is delicious, low in calories with essential vitamins, minerals and antioxidants. There are some incredible health benefits of asparagus like helping in digestive health, supporting healthy pregnancy and some of which you’re about to discover.

Asparagus (Pexels)

Description of Asparagus (Asparagus officinalis)

Asparagus is a perennial vegetable grown in a garden. It takes about 3 years to mature and it will be ready for harvest for a month in the spring.

Health Benefits of Asparagus

Related: Curry leaves and its health benefits

1. Asparagus helps in digestion

Fiber is essential for a healthy digestive system. This is important in order to avoid constipation. Asparagus contains about 1.8 grams from 90 grams of cooked asparagus and that’s 7% of your daily dietary fiber needs. (1)

Studies conducted by Bingrong Li, et. al at the Department of Epidemiology and Health Statistics, The Medical College of Qingdao University, Qingdao, Shandong Province, China suggested that fiber-rich fruits and vegetables help in reducing the danger of heart disease, diabetes, and high blood pressure. (2)

2. Asparagus helps in losing the weight

lose weight by consuming asparagus
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It contains about 20 calories in 90 grams of cooked asparagus. This contributes to the process of losing weight. (1)

It is comprised of 94% water and is considered as water-rich vegetables. These properties as per the studies conducted by Marta Stelmach-Mardas, et. al in the Department of Epidemiology, German Institute of Human Nutrition Potsdam-Rehbrücke, Nuthetal 14558, Germany suggested that water-rich foods are associated with weight loss. (3)

Michelle J Clark stated that fibre rich foods can also lowers the body weight. (4)

Related: Top 5 best tips to lose weight

3. Contains anti-aging properties

Asparagus is rich in vitamin E and vitamin C which is essential for your skin. (5)

It helps in protecting the tissue cells and keeps skin young and healthy.

4. Supports healthy pregnancy

Asparagus is a good source of folate. (1)

Consuming half a cup of asparagus constitutes 34% of daily folate (Vitamin B9) needs and a pregnant woman with its 22% daily folate needs. (1


5. Helps fight cancer

American Cancer Society has published many articles and reviews regarding the importance of asparagus in lessening cancer symptoms. (6) In these articles and reviews, cancer survivors talk about their personal experiences and the benefits they have acquired from the intake of asparagus.

A study conducted on Saponins secluded from Asparagus persuade apoptosis in human hepatoma cell HepG2 throughout a mitochondrial-mediated trail by Y. Ji, C. Ji, L. Yue, and H. Xu found that saponins found in asparagus help in inducing cancer cell deaths. (7)

6. Helps in boosting immunity

Asparagus consumption improves immunity with the help of prebiotic contents and antioxidant properties. (8)

Vitamin B contents also help in boosting the energy level by the conversion of food to fuel.

Related: Top 5 best immunity-boosting fruits

7. Helps in treating diabetes

The extract from asparagus pedals the blood glucose by improving insulin emission and β-cell tasks in streptozotocin-induced type 2 diabetes. (9)

The rise in 81% of glucose uptake by muscles and tissues contributes in lowering the blood sugar. (10)

8. Helps in improving the vision

Half cup (90g) of asparagus contains 905 IU, 18% of daily needs of vitamin A. (1)

This high content of vitamin A helps in enhancing the eye health and prevent other vision related issues like macular degeneration.

Half a cup (90g) of asparagus contains 1.3 mg/7% of daily vitamin E requirement helps in protecting your eyes from diseases like cataract. (1)

9. Helps in treating tuberculosis

A research conducted on “Chemical constituents of Asparagus” by J.S Negi, P. Singh, G.P Joshi, M.S Rawat, and V.K Bisht stated that the roots of asparagus plants can be used for the treatment of tuberculosis. (11)

10. improves bone health

improve bone health
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Half a cup (90g) of asparagus contains 45.5 mcg/57% of daily value requirements of vitamin K intake and this adequate intake of vitamin K enhances calcium absorption contributing to bone health improvement. (1)

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