Asparagus and Its Multiple Health Benefits

Asparagus is an amazing food for your health. It is high in antioxidant nutrients (vitamin C, vitamin E, beta-carotene), minerals (zinc, selenium, and manganese) and anti-inflammatory nutrients.

asparagus health benefits

This vegetable also contains asparagines amino acid and chromium trace mineral, which supports the insulin in the process of transporting glucose. Asparagus contains high levels of the detoxifying compound glutathione which helps destroy cancerous cells. That is why asparagus can protect you against certain types of cancer, such as colon, lung, bone and breast.

Asparagus contains only 20 calories per serving, it does not include fat and has low levels of sodium. You can eat it raw or cooked.

Health benefits of asparagus

  • Decreasing the risk of type 2 diabetes

Excessive inflammation in the body and the oxidative stress can lead to Type 2 Diabetes. Studies have shown that asparagus can improve insulin secretion and beta-carotene function, lowering the risk of Type 2 Diabetes.

  • Anti-aging properties

Asparagus contains glutathione, an antioxidant which slows the aging process, while the folate and Vitamin B12 prevent cognitive decline. A study from the Tufts University showed that adults with healthy levels of B12 and folate had better results while testing their mental flexibility and the response speed compared with those with lower levels.

  • Heart health

Asparagus contains vitamin K, which helps blood clot, and vitamin B, which regulates the amino acid homocysteine. Too much of this acid can increase the risk of heart disease. The soluble fiber lowers the risk of heart disease and the asparagines amino acid helps flush the body of excess salt. Its high levels of antioxidants and anti-inflammatory effects also help reduce the risk of heart disease.

  • Digestive health

Asparagus stabilizes digestion thanks to its high amount of protein and fiber, which move food through the gut offering relief from the discomfort associated with digestion. The vegetable also contains inulin, a prebiotic which improves digestion, reduces the risk of colon cancer and decreases allergies.

  • Kidney stones

This vegetable acts as a natural diuretic, helping your body eliminate excess fluids and salt. This is especially beneficial for people suffering from high blood pressure and edema. Asparagus also prevents kidney stones and helps the body flush out toxins.

How should you consume asparagus

  • Steam

Cut the ends of the asparagus and wash the spears. Put some water in a large pot and place the vegetable steamer into it. Place the asparagus in the pot, bring to a boil and steam until the asparagus reaches the texture you want.

  • Oven

When roasted, asparagus develops a rich flavor. Wash, trim, and pat dry the spears. Put them on a baking sheet and drizzle some olive oil. Sprinkle with fresh-ground pepper and salt and bake at 425°F (220°C) for about 15 minutes.

  • Grill

If it’s sunny outside, why not grill your asparagus. Cut the ends of the spears, wash them and put on an aluminum foil, with its sides twisted inside. Pour 1- 2 tablespoons of olive oil on the asparagus and grill on medium heat until you get the desired texture. This is the tastiest and easiest way to cook asparagus.

These are only some of the ways you can cook asparagus. Add this vegetable to your diet and benefit from its nutrients.

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