There are large varieties of foods that are said to be very healthy and nutritious for our health. Apart from what we usually eat, there are certain other foods that could provide us with plenty of nutrition and low amount of calories to keep us all healthy. In this list of food, a vegetable called asparagus is trending these days because of its health benefits on health. This comes in a variety of colours and is usually mixed with pasta or different types of fries. Asparagus is from family of lily plant and is found almost all over the world. Today let us find out about health benefits of this plant food.
Is Asparagus Healthy food?
Yes, it is a very healthy vegetable that can be had with your diet without worrying about your calories. We spoke to Ms. Shilpa Singh, Clinical Nutritionist from Fatima Hospital, Lucknow to know more about this food. She told that asparagus is a lily like plant that has many antioxidants in it which is very healthy for healing process of the body.
Asparagus also has numerous macronutrients such as iron, zinc and riboflavin that reduces amount of toxins present in the blood. It has a rich source of vitamin K that could be effective in reducing blood clotting and increase bone strength. In addition to this, it also has folate, a nutrient that is very beneficial in times of pregnancy for women and growth of the child. Let us discuss about all its benefits in detail.
Nutrients in Asparagus
As mentioned by nutritionist, it has a bundle of healthy nutrients that can aid your growth and health. Here are the following nutrients present in asparagus-
- Calories- 20
- Protein- 2.2 gram
- Fat- 0.2 grams
- Fibre- 1.8 grams
- Vitamin C- 12% of RDI
- Vitamin A- 18% of RDI
- Vitamin K- 57% of RDI
- Folate – 34% of RDI
- Potassium- 6% of RDI
- Phosphorus- 5 % of RDI
- Vitamin E- 7% of RDI
Benefits of Eating Asparagus
1. Asparagus Effect On Heart Health
Antioxidants are compounds that are helpful to protect your cells and reduce the risk of infections and diseases in the body. Asparagus has rich amount of antioxidants that have free radicals releasing oxidative stress from the body. Oxidative stress actually contributes to a number of mental health issues and chronic diseases. Hence it can aid in reducing inflammation and possibility of diseases including cancer.
This plant is also rich in flavanoids, vitamin C and E that could prove to be useful in lowering blood pressure problems. Asparagus contains pigments called anthocynins that are aids in removing toxins from the body and lowers the risk of heart attack.
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2. Asparagus Improves Digestive Functions
Asparagus also has high fibre as it is present in the form of fibrous stem of the plant. It contains low calories and fulfils almost 7% of daily requirement of fibre in one average portion. Such foods also reduce the risk of high blood pressure, heart diseases and diabetes which are amongst most common diseases. Asparagus is particularly very useful in supporting regular bowel movements and benefits from good bacteria present in the body.
Consuming this food could be beneficial in strengthening your immune system which is very necessary these days. It also provides the person with essential nutrients such as vitamin B12 and K2 that are less likely to be present in any other common foods.
3. Is Asparagus Healthy In Pregnancy
Pregnancy is an important phase where correct nutrition is important; asparagus fulfils this demand and provides the pregnant women folate. Folate compound that is also known as vitamin B9 is recommended by many doctors as some supplements during pregnancy to women. Asparagus provides around 34% of daily folate need and helps the blood cells to produce DNA for healthy growth of the child.
It also helps in early development stage to the child protects the baby against neural tube defects and ‘spina bifida’. Asparagus improves bladder control and bowel movements in the child after birth as well.
4. Does Asparagus Effect Blood Pressure?
Blood Pressure can also be controlled by consuming this plant based food. Low blood pressure affects around a billion people worldwide and this plant can reduce the effect of it. Not just this, asparagus also decreases risk of heart diseases and stroke. According to some research, reducing potassium intake in form of salt is an effective way to control blood pressure problems as well.
Potassium present in this plant food relaxes the walls of blood vessels in the body and helps to excrete excess of salt through urine. It is a quite effective and healthy food to include in your diet.
5. Asparagus And Weight Loss
Weight loss can also be supported with the help of asparagus. This is done through the help of low amount of calories present in this food. One meal of asparagus just gives 20 calories that are very beneficial to reduce weight. This plant based vegetable has around 94% water which is associated with calorie deficit diet and links to lower body weight and reduced chances of dehydration in the body.
How Can You Add Asparagus To Your Diet?
Asparagus can be added to your meals and diet plans in a variety of ways. It can used as an ingredient in the following dishes-
- It can put it soups as vegetable to make soup healthier
- It can be added in pasta and pizza to add some more flavour and nutrients to the dish
- You can prepare a vegetable out of it like beans and cook it with some spices
- Could be used in small amount in lentils to make it more health friendly
- One of the healthiest ways to eat is boiled with other vegetables
- Have it in the form of salad during breakfast and early meals
- Add it in fried rice or any other form of rice to add some more flavour and healthier
- You can also roast asparagus and have it with some sauce or butter
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