The Hidden Nutrition Benefits Behind Asparagus That You Probably Didn’t Know About

I consider asparagus as one of my super foods because of the nutritional value it provides. Most people only think of broccoli, spinach, and lettuce when it comes to veggies, but the truth is that there are a lot of hidden nutrition benefits behind asparagus that makes it a super food. Sure, asparagus can cause your urine to smell and it might not be the best tasting vegetable out there, but having it once in a while as your veggies can be super beneficial.

Another awesome thing about asparagus is that it is fairly low in calories, so you can consume a good amount of it without worrying about going over your limits. I usually don’t recommend that people count their calories when it comes to greens because it’s hard to go over your daily allowance with them, but at the same time it is hard to live and function well without them.

Rutin – Asparagus contains a good amount of Rutin. Rutin is a citrus flavonoid glycoside found in many plants. Rutin has powerful antioxidant properties. It also helps your body produce collagen and use vitamin C. Traditionally, rutin has long been used to aid circulation. It’s thought that rutin can help strengthen and increase flexibility in blood vessels, such as your arteries and capillaries. Good blood circulation plays an important role in our body. It can help with recovery from injuries such as bruises, swollen veins, and swelling in general.

Anti-inflammatory – The anti-inflammatory nutrients present in asparagus help in reducing the risk of chronic health ailments, including type 2 diabetes. This beneficial effect is also attributed to the presence of the mineral chromium, which plays a vital role in regulating the blood sugar levels of the body. This can help with people who are diagnosed with prediabetes.

Prevent Cancer – Studies have demonstrated that the saponins obtained from asparagus possess anti-cancer and anti-inflammatory properties. In other recent research, scientists found evidence that asparagus leaf extract produced anti-proliferative and apoptic effects against renal cell carcinoma cells. This helps with preventing tumor development and cancer cells from growing.

Contains a ton of vitamins – Asparagus is a nutrient-packed source of vitamins, minerals and essential proteins. Asparagus is rich in vitamin A, vitamin B1, vitamin B2 , vitamin B3 , vitamin B5 (pantothenic acid), vitamin C, vitamin B6, and vitamin K (phylloquinone). In addition to that asparagus also contains iron, magnesium, calcium and many other nutrients that’s necessary for our body to function. To break it down even more, one cup of asparagus contains:

Folate (61%)
Vitamin K (180%)
Vitamin C (73%)
Vitamin B1 Thiamin (8%)
Vitamin B6 (2%)
Vitamin A (29%)
Vitamin B2 Riboflavin (11%)
Vitamin B3 Niacin (9%)
Vitamin E (11%)
Calcium (3%)
Magnesium (4%)
Copper (9%)
Phosphorus (9%)
Potassium (9%)
Zinc (5%)
Manganese (13%)
Selenium (10%)
Iron (6%)
Pantothenic acid (3%)
Protein (11%)
Dietary fiber (12%)

Helps with water retention – Asparagus can help increase urine production in the body. Yes, I know that the urine will smell. It does with me all the time, but asparagus actually helps speed up urine production which flushes water out of the body. This is extremely useful for people who are suffering from water retention and edema issues. They can relieve stress on the kidneys and protect the glomeruli from wear and tear.

Pregnancy – Asparagus has high levels of folate, which plays a big role during pregnancy because it aids in nucleic acid synthesis, which helps the baby grow during pregnancy. Chances of miscarriages or neural tube defects are significantly lowered because of folic acid, while chances of low weight, premature delivery, and retardation decrease.

Depression – Asparagus helps fight and prevent depression. I’ve always believed that what we consume on a daily basis is what nourishes our body. While there isn’t an exact reason behind why depression happens, eating the right type of food can help you fight against it. Low levels of folic acid has been linked to depression, and the good news is asparagus has plenty of folic acid, which means asparagus could be good for depression and lifting your mood.

Helps with hangovers – Yep, I was surprised about this one as well. The feeling the day after a late night party out is never the best. We’ve all experienced it. Research has shown that the leaves and shoots of an asparagus plant can effectively alleviate unpleasant symptoms after excessive alcohol consumption, which demonstrates a therapeutic benefit of asparagus. Another thing is that drinking a lot can leave toxic in your liver and asparagus can help with that.

Stabilizes blood pressure – As you can see from the nutrient value above, asparagus contains a strong amount of magnesium and calcium which both helps with stabilizing blood pressure. A recent study that used 241,378 participants showed that a diet rich in magnesium reduces chances of stroke by 8 percent. High blood pressure is usually linked with strokes.

In addition to all of those above, asparagus can help with brain health, overall mood, strengthen immune system and many more. Eat your asparagus!!

Fun ways to cook it

My most favorite way to cook asparagus is simply boiling it and eating it with some salt and pepper. That isn’t the only way you can cook it. Matter of fact, asparagus is known for being grilled kebab style! You can get creative with it. Here are a couple ways you can cook it:

  1. Steam them
  2. Boil it in hot water!
  3. Roast or bake them – This is one of my favorite ways as well because I can season it and then bake it with some potatoes on the side to fill my starches.
  4. Pan fried! – Always yummy!
  5. Grill it!

To make it more flavorful you can add some herbs and spices to it before you bake them. I like to add some olive oils to it as well.

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