What are the health benefits to Asparagus? Some of the key benefits are it can improve your digestive system because of the fiber content in it. It is a heart healthy vegetable, and it has powerful antioxidants that will help to reduce chronic health diseases.
It is also a great weight loss vegetable because it is low in calories and high in nutrients. And eating asparagus regularly will make you full and help suppress your appetite.
What are the health benefits to Asparagus? iStock-photo credit: dulezidar
This is the health nutrient value of one-half cup of asparagus:
- Calories- 20
- Protein- 2.2 grams
- Fat- 0.2 grams
- Fiber- 0.8 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
Antioxidants have a good source of antioxidants, and those compounds help to protect the harmful effects of free radicals and oxidative stress. Oxidative stress contributes to aging, chronic inflammation and other diseases.
This type of green vegetable has Vitamin E, Vitamin C, flavonoids, polyphenols, etc.
The dietary fiber in asparagus provides great digestive health and one-half cup contains 1.8 grams of fiber which is 7% of your daily needs. Asparagus is high in probiotics which is good for promoting positive gut health bacteria. It is higher in fiber than broccoli and contains folate, magnesium, selenium, Vitamin C, etc.
Research studies show that eating asparagus can reduce cholesterol and blood pressure levels. It contains micronutrients such as iron, zinc, riboflavin and it contains Vitamin K, etc.
The Bottom Line is the health benefits of eating asparagus is good digestive health, reducing blood pressure and cholesterol levels. And it is a great weight loss vegetable because it is low in calories and high in nutrients.
If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.
About Author- Obi Obadike
About Obi Obadike – Welcome to Obi Obadike | World Renowned Fitness Expert
References
- Xu L, Tian Z, Chen H, Zhao Y, Yang Y. Anthocyanins, Anthocyanin-Rich Berries, and Cardiovascular Risks: Systematic Review and Meta-Analysis of 44 Randomized Controlled Trials and 15 Prospective Cohort Studies. Front Nutr. 2021 Dec 15;8:747884. doi: 10.3389/fnut.2021.747884. PMID: 34977111; PMCID: PMC8714924.
- Dong T, Han R, Yu J, Zhu M, Zhang Y, Gong Y, Li Z. Anthocyanins accumulation and molecular analysis of correlated genes by metabolome and transcriptome in green and purple asparaguses (Asparagus officinalis, L.). Food Chem. 2019 Jan 15;271:18-28. doi: 10.1016/j.foodchem.2018.07.120. Epub 2018 Jul 18. PMID: 30236664.
- Redondo-Cuenca A, García-Alonso A, Rodríguez-Arcos R, Castro I, Alba C, Miguel Rodríguez J, Goñi I. Nutritional composition of green asparagus (Asparagus officinalis L.), edible part and by-products, and assessment of their effect on the growth of human gut-associated bacteria. Food Res Int. 2023 Jan;163:112284. doi: 10.1016/j.foodres.2022.112284. Epub 2022 Dec 5. PMID: 36596190.
- USDA- https://fdc.nal.usda.gov/food-details/747447/nutrients
- Xiao H, Deng Z, Hough JT, Chen X, Zhu Z, Lee J, Dominguez A, Shi T, Schmidt J, Bai Q, Wakefield MR, Fang Y. The Effect of Asparagus Extract on Pancreatic Cancer: An Intriguing Surprise. Anticancer Res. 2022 May;42(5):2425-2432. doi: 10.21873/anticanres.15721. PMID: 35489758.
