In addition to all those vitamins, 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and milligrams of potassium. Pictured recipe: Ricotta Gnocchi with Spring Vegetables. This herbaceous plant-along with avocado, kale and Brussels sprouts-is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals.
This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers. It's one of the top ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation. Get more anti-aging foods here. Pictured recipe: Asparagus with Easy Hollandaise Sauce.
Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Furthermore, the tip, middle and bottom sections of the spears had different sensitivities to blanching times, with the tip being the most likely to lose nutrients quickly.
The authors of the study therefore recommend blanching different segments of asparagus for different lengths of time. Here are the nutrition facts for asparagus, according to the U. Serving size : 5 asparagus spears 3. Calories: 20 Calories from Fat 0. Asparagus is good for your ticker in a variety of ways. Flores noted, "Asparagus is extremely high in vitamin K, which helps blood clot.
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. 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.
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 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. The antioxidant glutathione is thought to slow the aging process , according to a article in The Lancet journal. And the folate that asparagus provides works with B12 to prevent cognitive decline.
March 1, Vitamin A. April 9, Basic Report: , Asparagus, Raw. United States Department of Agriculture. April March 21, March 2, Folic Acid and Folate in Foods. Harvard Health Publishing. December Folic Acid. Centers for Disease Control and Prevention. September 12, Journal of Functional Foods. January The Role of Glutathione in Cancer. Cell Biochemistry and Function. November—December September 8, Mayo Clinic. June 10, Journal of Food Science. September January 20, Asparagus—purple asparagus in particular—is full of anthocyanins, which give fruits and veggies their red, blue, and purple hues and have antioxidant effects that could help your body fight damaging free radicals.
When preparing asparagus, try not to either overcook or undercook it. Asparagus is also a source of vitamin E , another important antioxidant. This vitamin helps strengthen your immune system and protects cells from the harmful effects of free radicals. If you're looking for asparagus benefits for men that help in the bedroom, consider adding the veggie to your next date night menu: asparagus is a natural aphrodisiac thanks to vitamin B6 and folate, which can help boost feelings of arousal.
Plus, vitamin E stimulates sex hormones, including estrogen in women and testosterone in men. If you crave a greasy breakfast the morning after too many drinks, research suggests that a side of asparagus might be the better choice. A study published in the Journal of Food Science conducted on laboratory-grown cells suggested that the minerals and amino acids in asparagus extract may help ease hangovers and protect liver cells from the toxins in alcohol.
When it comes to fighting bloat, asparagus packs a punch.
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