According to Health LineAsparagus is extremely nutritious yet low in calories, with half a cup (90 grams) of cooked asparagus, 20 calories, 2.2 grams of protein, 0.2 grams of fat and 1.8 grams of fiber.
This serving also provides 12% of the recommended daily intake (RDI) of vitamin C, 18% of vitamin A, 34% of folic acid, 6% of potassium, 5% of phosphorus, and 7% of vitamin E.
This nutritional profile contributes to the following health benefits:
1. Supports digestive health
Asparagus is a great source of fiber and is essential for maintaining digestive health. It also contains inulin, a natural prebiotic that promotes the growth of beneficial gut bacteria.
Research shows that asparagus may have a mild laxative effect and may help relieve chronic constipation.
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Close-up shot of asparagus. Illustrations by Pexel |
2. Helps lower blood sugar levels
Several animal studies have shown that asparagus extracts function similarly to diabetic drugs by lowering glucose and cholesterol levels while increasing antioxidant activity. Further human studies are needed to confirm these effects.
3. Supports heart health
Asparagus has been shown to increase the binding ability of bile acids during digestion. It helps regulate cholesterol levels and supports heart health. Animal studies also show that asparagus can help lower blood pressure and contribute to overall cardiovascular well-being.
4. Provides potential anticancer properties
Asparagus contains bioactive compounds such as saponins and polysaccharides that demonstrate potential anticancer properties. These compounds can reduce oxidative stress, reduce inflammation, promote healthy digestion, and even inhibit genetic mutations. All of these help reduce the risk of cancer.
5. Boost your immune system
Asparagus has been shown to boost immune function by supporting the activity of red and white blood cells and promoting antibody production. Some studies suggest that asparagus also has antibacterial properties and may protect against harmful bacteria such as E. coli and Staphylococcus aureus.
6. Reduce body fat
Asparagus contains alkaloid acuparagines, which have been shown to act directly on adipocytes. NDTV. Therefore, consuming asparagus as part of a balanced diet can contribute to body fat loss.
