7 Health Benefits of asparagus, scientifically proven

Asparagus (asparagus) is a popular herbaceous plant that has an exquisite taste and aroma. It can have different colors (white, pink, green, purple) and is widely used in cooking, folk and evidence-based medicine. It is consumed raw, as well as as part of roasts, pastes and other dishes. The plant was first grown in Ancient Greece.

Asparagus is a source of valuable substances (especially folic acid, vitamin K, iron, fiber) that determine its health benefits.

According to scientists, regular intake of asparagus reduces blood pressure and the risk of developing malignant tumors, supports the health of the cardiovascular and endocrine systems, and contributes to the normal course of pregnancy.

How it is useful – 7 theses

The 7 main beneficial properties of asparagus are discussed below with links to scientific research.

1. Rich composition

Asparagus has a low calorie content (about 22 calories per 100 grams) and contains the following nutrients (per 100 grams of plant):

It also contains a small amount of iron, zinc and riboflavin (vitamin B2).

It is important to note that asparagus is a rich source of vitamin K and folic acid.

1. Vitamin K regulates Blood clotting, controls bone metabolism and supports cardiac activity.
2. Folic Acid responsible for metabolism in general, reduces the risk of neural tube malformations in the fetus.

2. Antioxidant effect

Asparagus, like most other vegetables, is rich in antioxidants – special substances that protect the body's cells from the negative effects of free radicals and oxidative stress.

According to American experts say oxidative stress is the leading cause of aging, as it causes damage to the DNA structures of mitochondria – cellular "power stations".

Also this process causes a number of chronic diseases from the central nervous, cardiovascular, endocrine and other systems, as well as several times increases the likelihood of malignant cell transformation.

Asparagus is a rich source of antioxidants (vitamin E, vitamin C, flavonoids, polyphenols, glutathione).

Among the flavonoids, the most valuable are: quercetin, isochamnetin and kemferol. Connection data depressing chronic inflammation in the body, slows down free radical mechanisms and inhibits oxidative stress. There was a decrease in the incidence of cancer and cardiovascular diseases in people who regularly consume vegetable crops (in particular, asparagus).

3. Improving the health of the gastrointestinal tract

Asparagus is rich in dietary fiber . The abundance of fiber in the diet has a positive effect on the frequency and consistency of stool. It also prevents constipation.

According to the data foreign studies, dietary fiber improves the state of the intestinal microflora. Fiber is prebiotic 8212; food for friendly microorganisms, which stimulates their growth and reproduction, reduces the number of pathogenic forms. There is an increase in the number of bifidobacteria and lactobacilli.

Adequate intestinal microbiocenosis has a positive effect on the condition of the entire body. For example, beneficial microorganisms living in the lumen of the gastrointestinal tract synthesize vitamins B12 and K2, which Stimulate the immune system , reduce the likelihood of developing infectious and inflammatory diseases. To this conclusion experts from Argentina came.

Vitamin K2 also regulates blood clotting, reducing the risk of bleeding in liver failure or poor diet.

In people whose diet is rich in fiber, inflammatory and malignant intestinal diseases are much less likely to be registered. The anti-cancer effect is associated with the ability of friendly bacteria to synthesize butyrate, which directly interacts with epithelial cells of the colon and rectum, protecting them from any damage.

4. Prevention of pregnancy complications

Asparagus contains high amounts of folic acid (vitamin B9), which supports the work of of red bone marrow , regulates the synthesis of red blood cells, as well as any regenerative processes in the human body.

How claim scientists from Hungary, folic acid also prevents the appearance of neural tube malformations in the fetus.

Neural tube defects – extremely serious a problem that, although rare (1 case per 1000 pregnancies), leads to dangerous complications: learning difficulties, loss of control over pelvic functions, impaired formation of muscle tissue in the child's body.

Vitamin B9 is especially important for women in the early stages of pregnancy, when the laying of future fetal tissues and organs takes place.

5. Lowering blood pressure

Hypertension is one of the most common cardiovascular diseases, in which the level of systolic and diastolic blood pressure increases. Problem affects about 1.3 billion people worldwide.

Research show that asparagus, due to the presence of potassium, is able to lower blood pressure.

By of information scientists from the USA, the positive effect is associated with two main mechanisms: relaxation of the smooth muscles of the arterial vessels, followed by a decrease in total peripheral resistance, and the excretion of sodium chloride through the urinary system.

Experiments on rats demonstrate that a diet rich in asparagus leads to a decrease in systolic blood pressure by 17%, diastolic by 14%.

It is recommended to use asparagus not only to alleviate the course of hypertension, but also to prevent its development with a burdened history (the presence of this disease in close relatives) or an unfavorable somatic background (the presence of obesity, heart disease, gout, etc.).

6. Weight Loss Aid

At the moment, there have been no studies examining the direct effect of asparagus on body weight. However, the plant has a number of features that allow it to be used for the purpose of correcting body weight:

1. Low energy value. The caloric content of asparagus is quite low, therefore, the plant can be consumed in almost any amount.
2. High water content. Asparagus consists of about 94% water. The works of specialists from Germany show that the consumption of low-calorie plant foods rich in water leads to loss of body weight due to fat deposits.
3. Satisfying hunger. Asparagus is rich in fiber, which, after entering the stomach, increases in volume and depresses activity of hunger centers in the brain. As a result, a person consumes less food over the next few hours.

7. Prevention of depression

By of information scientists from the USA, folic acid can significantly reduce the risk of developing depression and other disorders of the emotional background.

The effect is associated with a decrease in the formation of homocysteine, a biologically active substance that reduces the delivery of blood and oxygen to brain tissues.

Excess homocysteine in the brain can also negatively affect the synthesis of a number of hormones (serotonin, dopamine, norepinephrine) that regulate appetite, mood and sleep-wake rhythm.

Safety and contraindications

Despite all the medicinal properties, in some situations, the inclusion of asparagus in the diet can negatively affect the general condition of a person and harm him. Contraindications include:

1. Taking blood thinning medications. Asparagus contains vitamin K, which activates the mechanisms of "blood thickening". The combined use of the plant with anticoagulants and disaggregants can reduce the effect of the latter and increase the risk of thrombotic and thromboembolic complications.
2. Hypersensitivity. It is forbidden to eat asparagus if there is a history of allergy to it, as well as if the body is sensitized to onions or garlic (cross-allergy).

Admission Tips

Asparagus can be consumed in any form: fresh or heat-treated (boiled, stewed, fried).

But it should be remembered that any heat treatment leads to a decrease in the content of vitamins and antioxidants, albeit insignificant. If possible, it is recommended to give preference to the plant in its raw form.

Pickled asparagus is also available, which is not much inferior in terms of nutrients to fresh. The content of biologically active substances has been reduced by about 15-25%.

Dried asparagus is characterized by the presence of a large number of calories, as well as fats and carbohydrates – 440 calories, 20 grams and 20 grams per 100 grams of product, respectively. This option is contraindicated for people with obesity and other endocrine diseases (diabetes mellitus).

It is recommended to add asparagus to the diet gradually, starting with 1-3 meals per week.

The simplest use cases are considered below:

• Prepare juice or smoothies from asparagus;
• Make a salad by grating asparagus with garlic and dressing with olive oil;
• Add to the omelet;
• Finely chop and add to any vegetable salad;
• Bake pork, beef or poultry meat with a small amount of asparagus in foil in the oven;

Conclusion

1. Thus, asparagus is a delicious and extremely healthy product, which is characterized by a high content of vitamins (K, B9), minerals (potassium) and antioxidant substances.
2. Against the background of consumption, the health of the cardiovascular and digestive systems improves, body weight decreases, and the prevention of the appearance of malignant neoplasms is ensured.
3. Due to the presence of large volumes of folic acid, the plant is recommended to be consumed during pregnancy in order to reduce the risk of developing defects in the neural tube of the fetus.