Asparagus, scientifically "Asparagus officinalis " It is a member of the lily family. This popularly eaten vegetable comes in a variety of colors, including green, white, and purple.
It is used in a variety of dishes around the world, such as pasta and french fries. Calories in asparagus It is low and loaded with essential vitamins, minerals, and antioxidants.
"What is asparagus", "what is asparagus good for", "what are the benefits and harms of asparagus" You will find the answers to the questions in the article.
Asparagus Nutritional Value
Asparagus It is low in calories but has an impressive nutritional profile.Half a glass (90 grams) nutritional content of cooked asparagus is as follows:
Calories: 20
Protein: 2.2 grams
Fat: 0.2 grams
Fiber: 1.8 grams
Vitamin C: 12% of the RDI
Vitamin A: 18% of the RDI
Vitamin K: 57% of the RDI
Folate: 34% of the RDI
Potassium: 6% of the RDI
Phosphorus: 5% of the RDI
Vitamin E: 7% of the RDI
Asparagus it also has small amounts of other micronutrients, including iron, zinc, and riboflavin.
An excellent nutrient for blood clotting and bone health. Vitamin K is the source.
In addition, asparagusalso contains high levels of folate, which is vital for a healthy pregnancy, and plays a role in many important processes in the body, including cell growth and DNA formation.
What Are the Benefits of Asparagus?
Provides high levels of antioxidants
Antioxidants are compounds that help protect cells from the harmful effects of free radicals and oxidative stress.
Oxidative stress contributes to many diseases, including aging, chronic inflammation, and cancer.
AsparagusLike other green vegetables, they're high in antioxidants. These include E, vitamin C and glutathioneIn addition to flour, there are various flavonoids and polyphenols.
Asparagus especially quercetinIt is high in flavonoids such as isorhamnetin and kaempferol.
These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral, and anticancer effects in a number of human, test-tube and animal studies.
Moreover, purple asparaguscontains powerful pigments called anthocyanins that give it vibrant color and have antioxidant effects on the body.
Increasing anthocyanin intake has been shown to reduce blood pressure and the risk of heart attack and heart disease.
With other fruits and vegetables eat asparaguswill provide many antioxidants essential for a healthy body.
Good for digestion
Dietary fiber is essential for good digestive health. Only half a glass asparagusContains 7 grams of fiber, which is 1,8% of the daily requirement.
Studies show that those who consume fiber-rich fruits and vegetables can help reduce the risk of high blood pressure, heart disease, and diabetes.
AsparagusIt is especially high in insoluble fiber, which adds bulk to stool and supports normal bowel movements.
It also contains a small amount of soluble fiber that dissolves in water and forms a gel-like substance in the digestive tract.
Increasing the number of these beneficial bacteria plays a role in strengthening the immune system and producing essential nutrients such as vitamins B12 and K2.
As part of a fiber-rich diet eat asparagushelps to meet the fiber needs and keep the digestive system healthy.
Benefits of asparagus for pregnant women
AsparagusAlso known as vitamin B9, an excellent folat is the source. Only half a glass asparagusSince it meets 34% of the daily folate need, it is beneficial for pregnant women.
Folate is an essential nutrient that helps build red blood cells and produce DNA for healthy growth and development.
It is especially important in the early stages of pregnancy to ensure the healthy development of the baby.
Asparagus, green leafy vegetables Getting enough folate from sources such as and fruits can protect against neural tube defects, including spina bifida.
Neural tube defects can lead to a range of complications, from learning difficulties to physical disabilities such as bowel and bladder control.
In fact, adequate folate is so important in prenatal and early pregnancy that folate supplements may be recommended for women to meet their needs.
Helps to lower blood pressure
High blood pressure affects so many people around the world and is a major risk factor for heart disease and stroke. Studies indicate that increasing potassium intake while reducing salt intake is an effective way to lower high blood pressure.
PotassiumIt lowers blood pressure in two ways: by relaxing the walls of blood vessels and by expelling excess salt through urine.
Asparagus It is a good source of potassium and provides 6% of the daily requirement in a half-cup serving.
What's more, studies in rats with high blood pressure, asparagusIt also suggests that it may have other blood pressure lowering properties.
In one study, rats were 5% asparagus a diet that includes or asparagus It was fed a standard diet that did not contain.10 weeks later asparagus dietThe rats on the diet had 17% lower blood pressure than rats on the standard diet.
This effect causes dilation of blood vessels, researchers say. asparagusThey think it is due to an active compound in.
However, human studies are needed to determine whether this active compound has the same effect in humans.
In every situation, asparagus It is a great way to help keep blood pressure in a healthy range.
Helps fight cancer
In a report published by the American Cancer Society, asparagusThe importance of s in alleviating cancer symptoms is mentioned.
AsparagusSome compounds called saponins in another study were found to induce cancer cell death. These compounds prevented the further growth of cancer cells. Asparaguson sulforaphane A compound called is currently being investigated for its chemopreventive properties.
Effective in improving urinary tract health
Urinary tract health means the health of the bladder, kidneys and urethra and asparagus protects them all. Thanks to its antibacterial properties, this green vegetable inhibits the growth of bacteria that can cause infection.
Vegetable works as a natural diuretic, increases urine output and different urinary tract infections treats.
AsparagusIts diuretic properties help clear waste from the kidneys and prevent kidney stones.
Fights inflammation
The high levels of antioxidants in vegetables help fight inflammation. Asparagus It also contains ingredients that relieve inflammation that can lead to heart disease.
Further studies, asparagusIts anti-inflammatory properties can relieve pain and headache, back pain, rheumatism and great It has shown that it can help alleviate other problems, such as.
AsparagusIt is a good source of vitamin K that helps the body by promoting blood clotting.
Supports heart health
AsparagusVitamin K in it plays a protective role in heart health. The vitamin prevents hardening of the arteries. It also keeps calcium away from artery lining.
Soluble fiber in vegetables reduces the risk of heart disease. Fiber intake also lowers blood pressure.
Asparagus Contains thiamine, one of the B vitamins. This food regulates amino acid homocysteine levels. An excess of homocysteine in the blood can pose a risk for heart health.
Good for brain health
Asparagus It is a good source of vitamins E and C, and according to studies, the two nutrients make a powerful combination to reduce the risk of Alzheimer's. Asparagushas been found to prevent cognitive impairment and cognitive decline in the elderly.
This green vegetable has also been found to help treat depression. Studies have established a link between low folate levels and depression. asparagus It is a good source of folate.
Improves bone health
Low levels of vitamin K are associated with bone fracture. A glass asparagusprovides more than half of the recommended daily intake of vitamin K.
Adequate vitamin K intake also increases calcium absorption. It also reduces the amount of calcium excreted in the urine, ultimately contributing to bone health and reducing the risk of diseases such as osteoporosis. Vitamin K also regulates bone mineralization and helps maintain bone density.
AsparagusAlso, the mineral iron in it strengthens bones and joints.
Provides immunity
AsparagusAnother important compound found in glutathione is glutathione. This compound has been found to play a role in immune function.
AsparagusThe prebiotics in to help improve immunity and fight ailments such as the common cold.
It is beneficial for eye health
AsparagusVitamin A is important for eye health. This vitamin helps the retina absorb light and in the process improves eye health.
Also, because it is an antioxidant macular degeneration It can help prevent problems with vision such as.
Asparagus Vitamin E and super strong antioxidants lutein and zeaxanthin rich in terms of While lutein and zeaxanthin protect eyes from diseases such as cataracts and macular degeneration, vitamin E enhances vision.
Benefits of asparagus for skin and hair
To the skin asparagus extract applying it can help treat acne. Vitamins C and E improve skin tone. Vitamin C especially nourishes the skin and prevents dryness. Although there is no concrete research, asparagusThe folate and vitamin C in it can improve hair health.
Acts as an aphrodisiac
Some sources asparagusAlthough he says that it was used as an aphrodisiac in ancient times, there is not enough evidence to support this. There's no harm in trying it though!
Is Asparagus Weakening?
Currently, no study, asparagushas not tested its effects on weight loss. However, it has several properties that can aid weight loss.
First of all, it's very low in calories, only 20 calories in half a cup. This is too much without getting too many calories asparagus means you can eat.
Also, it contains about 94% water. Studies show that low calorie, water-rich foodsHe states that consuming i is associated with weight loss. Asparagus It is also rich in fiber, providing low body weight and weight loss.
How to Select and Store Asparagus?
Choose those with solid, straight and smooth stems. The lower region should be slightly white and rich green. A dull green hue or crumpled indicates that it has lost its freshness.
- stalks should stand upright; they should not be loose. It should not spread or sprout.
- AsparagusDo not wash and never soak before storing
- Before placing it in the fridge, cut the ends a little and place them upright in a jar. Cover with a plastic bag and refrigerate for about four days. Frozen asparagus It can last up to a year.
How to Eat Asparagus?
Besides being nutritious, asparagus It is delicious and easy to cook.It can be cooked in a variety of ways.
- A handful of omelets or scrambled eggs fresh asparagus You can add.
- Salads you prepare for dinner chopped asparagus You can add.
- Sliced asparagus It can be added to soups.
- Asparagus Saute it with a small amount of olive oil and chopped garlic. Add black pepper and sprinkle some Parmesan cheese.
Is Asparagus Eaten Raw?
Asparagus is a delicious and versatile vegetable. It is usually eaten cooked. Well "Is asparagus eaten raw?" "Is raw asparagus healthy?" Here is the answer ...
Asparagus can be eaten raw
AsparagusAlthough it is thought that it should be cooked, this vegetable can also be eaten raw. In fact, eating raw is more nutritious. AsparagusCooking softens the hard plant fibers, making the vegetable easier to chew and digest.
Ancak raw asparagusis not as tasty as cooked. For easier eating raw, you can grate the vegetable or chop it finely and very small.
Cooked asparagus contains more antioxidants
In addition to being soft when cooked, antioxidants called polyphenols also come out. A study, cooking green asparagusfound that the total antioxidant activity increased by 16%. Being two powerful antioxidants,beta carotene and quercetin increased their contents by 24% and 98%, respectively.
The cooking process, asparagusIt can increase the availability of some compounds in it while reducing the content of other nutrients.
For example, a study, green asparaguscooking, especially a vitamin that is sensitive to heatC vitamin found that it reduced its content by 52%.
It's healthy either way
Whether raw or cooked, asparagus it is a healthy choice. Cooking or eating raw is up to your personal preference. Both options provide fiber, antioxidants, and essential nutrients.
Asparagus You can add it to pasta and salads, use it as a side dish, or consume it by steaming or sautéing.
Harms / Side Effects of Asparagus
Dry mouth
Asparagusis a powerful natural diuretic vegetable. Due to its diuretic nature, it triggers frequent urination and leads to dehydration. The lower the fluid levels in our body, the greater the dehydration levels. This triggers dry mouth.
Foul-smelling stools
It, eating asparagus It is one of the most frequently reported side effects. This green vegetable, sulfur Contains a rich antioxidant. And sulfur is an element that gives off its characteristic odor where it is used. A day or two - this is the maximum time it takes for the odor of feces to disappear.
Allergy may develop
Allergic reactions have been reported in many cases after consuming this vegetable. Some of the most common allergic reactions are:
Eye inflammation - allergic conjunctivitis with itching, redness and swelling of the eyes
Runny nose
Nasal congestion
Irritation and itching in the throat
Dry cough
- Skin redness, itching
Difficulty breathing
- Nausea
Dizziness
- Headache
May cause bloating
Carbohydrate-rich foods, especially dietary fiber, cause gas in the digestive system. Excessive gas causes burping attacks as well as bloating.
Sudden weight loss
Weight loss, a large amount asparagus It is one of the undesirable side effects of consuming. When consumed in excess, weight can be lost due to the diuretic nature of this vegetable. However, excessive dehydration puts you at risk of dehydration.
It should be consumed with caution during pregnancy and breastfeeding.
AsparagusIt is not safe to use in medicinal amounts during pregnancy and breastfeeding. Actually, asparagus extractsis used for birth control as it plays a role in influencing hormones.
Interaction with drugs
Asparagus can interact with two different prescription drug groups;
With antihypertensive drugs:Asparagus It has the potential to lower blood pressure. Therefore, in combination with anti-hypotension medications, it can cause a drastic drop in blood pressure levels and puts you in danger.
With diuretic drugs: Diuretics are prescribed for people suffering from kidney problems or edema conditions. Asparagus It is a natural diuretic and can actually increase the effect of diuretic drugs even more.
If you are using any of the above remedies, do not overeat this vegetable without consulting a doctor to avoid unwanted effects.
AsparagusDo not be afraid of these side effects. These are not seen when consumed in moderate amounts, but can occur as a result of excessive consumption.
As a result;
Asparagusis a nutritious and delicious vegetable. It's low in calories and a great source of fiber, folate, and vitamins A, C, and K.
The second reason to use the eat asparagusIt has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes, and low blood pressure. It's also inexpensive, easy to prepare, and makes a tasty addition to many recipes.
