What about adding some flavor and color to omelets with a few pieces of Asparagus? Yummy! Isn't it? Or you can also cook mushrooms, garlic, chicken and asparagus together to form a sumptuous meal. Infact, you can make out many great meals with Asparagus, and you will definitely want to take greater interest in this respect if you explore the health benefits which Asparagus has to offer.
Asparagus, unlike other vegetables, has a longer shelf life due to its high respiration rate, i.e., it does not die instantly after being picked and its metabolic activity continues. Asparagus, being rich in vitamins A, K, B and C, folate, tryptophan, manganese and copper, has a lot to offer to our wellbeing:
- Has Anti-Inflammatory Properties: Asparagus has various anti-inflammatory nutrients like protodioscin, sarsasapogenin, asparanin A, saponins and diosgenin. These components help against amyotrophic lateral sclerosis, also known as "Lou Gehrig's Disease" (a disease of the nerve cells in the brain and spinal cord).
- High in Antioxidants: Asparagus contains antioxidants like vitamin C, beta-carotene and minerals like zinc, manganese and selenium along with a small amount of vitamin E. It also contains Glutathione which is considered to be one of the best antioxidants. These powerful antioxidants have the ability to scavenge free radicals in the body as well as the blood stream, preventing cholesterol build-up and protecting the heart and arterial walls from damage. Along with anti-inflammatory nutrients, antioxidants can help reduce the risk of common chronic health problems including type 2 diabetes and heart disease.
- Supports Healthy Bones: Asparagus is an excellent source of vitamin K with one cup of boiled asparagus providing more that the total daily allowance of this vitamin. Vitamin K is not only important as a major blood-clotting factor, but it is also necessary for bone mineralization, cell growth and tissue renewal. Some studies suggest that vitamin K indirectly regulates the calcium-binding capacity of osteocalcin, a protein needed to bind calcium to the bone matrix. Inadequate amounts of Vitamin K lowers bone density and strength.
- Aids in Digestion: Asparagus contains the nutrient "inulin". Inulin is often referred to as "prebiotic". Inulin passes in the undigested form through the small intestine and reaches the large intestine where it becomes an ideal food for certain bacteria like lactobacillus. These bacteria are associated with better nutrient absorption. They also lower the risks of food allergy as well as colon cancer. Asparagus also contain some amount of fiber (around 3 grams, one gram of soluble fiber and two grams of insoluble fiber, or 11 percent of the daily value in one cup of boiled asparagus) and protein (around 4 grams or 9 percent of the daily value in one cup of boiled asparagus), both of which help in stabilizing digestion and keep the food moving in the digestive tract.
- Regulates Blood Sugar: Not much study has been done on the subject, but Asparagus is thought to regulate blood sugar. Asparagus is a good source of vitamin B1, vitamin B2, vitamin B3, vitamin B6 and folic acid. B vitamins play a critical role in the metabolism of sugars and starches, and hence, they are essential for blood sugar management. The fiber content of asparagus further regulates the release of sugar in the blood stream.
- Improves Heart Health: The B vitamin content of Asparagus also helps in regulating Homocysteine. Homocysteine is an amino acid, which when present in abundance in our blood, becomes a strong risk factor for heart disease. The fiber, antioxidants and anti-inflammatory nutrients present in asparagus further help in decreasing the risk of heart diseases.
- Fights Cancer: There are various researches done in this category, but all were conducted either on mice or on specific types of cancer cells, hence the studies are only preliminary. But the studies suggest that extracts of asparagus change the metabolic activity of the cancer cell types. These changes are protective in nature and they regulate the oxidative and the inflammatory stress.
- Displays Diuretic Effect: Asparagus contains asparagine, an amino acid and a diuretic that helps dissolve uric and oxalic acids. This can be useful in the treatment of arthritis as the build up of these acids contributes to arthritis symptoms. Asparagus is also high in potassium and low in sodium. This makes it a good natural diuretic.
- Helps in Reproduction: Asparagus is rich in folate, a nutrient that is considered vital for a pregnant woman. Folate helps in dividing the cells of the fetus. Folate deficiency can lead to low birth weight and other defects. Asparagus also aids in increasing the production of milk in lactating mothers.
Asparagus, with a great taste and so many health benefits should form a part of your diet during the spring and summer months. You will obviously want to consume a tasty food which itself aids in digestion! This highly prized vegetable has been traditionally used in the Ayurvedic medicine since the ages. Its great taste allows you to relish your meals even if you are healthy and fine and do not need any medicine!
