Asparagus – Nutritional information

Asparagus, known by the scientific name Asparagus officinalis, is a vegetable which is very popular. It has about 300 different variations and is available in different colors depending on the methods for its growing. White asparagus is grown in the dark and does not contain chlorophyll while the purple one has many phytochemicals.

Apart from these two colors there is also green asparagus which is the most common one.

Nutritional value

Per 100g raw

Protein 2.2g
Fats 0.1g
Carbohydrates 4g
Calories 20
Dietary fiber 2.1g
Vitamin A 756 IU
Vitamin C 5.6mg
Vitamin E 1.1mg
Vitamin K 41.6mcg
Thiamin 0.1mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 52mcg
Pantothenic Acid 0.3mg
Choline 16mg
Betaine 0.6mg
Calcium 24mg
Iron 2.1mg
Magnesium 14mg
Phosphorus 52mg
Potassium 202mg
Sodium 2mg
Zinc 0.5mg
Copper 0.2mg
Manganese 0.2mg
Selenium 2.3mcg

General information

Asparagus is a natural diuretic thanks to the high levels of asparagine – a specific amino acid.

Thus, if you eat this vegetable you can flush out the excess salt and fluid out of your body which can help to prevent various infections of the urinary tract. These types of infections are common amongst women and can occur if the women don’t urinate enough. If they eat asparagus, they’ll go to the bathroom more frequently and they’ll flush out the harmful bacteria out of their bodies.

This vegetable is also good for people who want to use weight. It contains low amounts of calories and fat. But it also has plenty of fibers – both soluble and insoluble – which are digested more slowly by the body and this makes you fell full for a longer time.

Asparagus also contains anthocyanins and has antioxidant properties. The antioxidants help the body to fight against the free radicals which are harmful chemicals capable of inflicting cell damage. Since the vegetable acts as an antioxidant, thus, lowering the level of damage caused by
the free radicals, it has many health benefits.

It also has folate and vitamin B6 which are natural aphrodisiacs. Vitamin A also has stimulates the sex hormones – the female estrogen and the male testosterone.

The vitamin E content gives the asparagus even stronger antioxidant effects. Vitamin E boosts the immune system and benefits your whole body.
Asparagus promotes healthy digestive tract due to containing plenty of fibers. They lead to regular bowel movements and lower the time in which the wastes stay in the body, thus, lowering the bad effects they can have on your gastrointestinal tract. Fibers also help against constipation and bloating. Asparagus also acts as a prebiotic which encourages the balance of good bacteria. It also flushes off the excess fluids due to acting as a diuretic.

The fact that asparagus contains lots of vitamin K also have beneficial health effects. Vitamin K is vital for the health of the bones and also helps the body stop bleeding after getting injured.

Vitamin K also promotes the absorption of calcium – another mineral which is vital for the bone health.

The folic acid in this vegetable is important for women, especially those who want to get pregnant. It can protect the fetus against neural tube defect. And it reduces the risk of giving premature birth is taken for a year before the conception.

Asparagus has B vitamins which are helpful for lowering the feeling of irritability and lifting up your mood. Researchers have found that people with depression have low levels of vitamin B12 and folate and think that this has something to do with the disease which leads to the conclusion that the intake of more of those components may help those with depression.

The tryptophan, which is found in high amounts in the asparagus, is also linked to better mood.

It also has quite a lot of potassium which relaxes the walls of the blood vessels while also helping to flush the excess salt out of the body through the urine. Those things lower the blood pressure which is beneficial for the hearth health.

With what foods can we eat asparagus?

Asparagus can be grilled, roasted, boiled and steamed. It goes well in many dishes, including omelets, pastas, salads and frittatas. Also, it can be consumed with mash potatoes, steak, beef, chicken, pork and lamb.

Asparagus can be also eaten with peas, other vegetables and rice. It’s delicious with bacon, as well. Or you can prepare it with ham and cheese. Asparagus can also be mixed in a risotto recipe. Or you can easily put it in different soups.

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