Health Benefits of Eating Asparagus
The health properties of asparagus are aplenty and folate (vitamin
B9) is the key benefit that makes the vegetable stands out as a food
good for healthy life.
- Rich in folate, the vegetable is actually anti-inflammatory.
Research done by scientists in Johns Hopkins Children's Center
indicated that folate helps regulate inflammation and reduce the
risk of asthma.
- High content of folate in asparagus is also related to lowering the
possibilities of getting heart disease or heart-related problems.
- Folate is essential for pregnant women or females who plan to
conceive. It helps to prevent premature birth as well as birth
defects such as spina bifida and anencephaly. And asparagus is an
organic source of this important vitamin.
- A compound known as glutathione, an amino acid that contains
powerful antioxidant properties, can be found in asparagus. This
compound rid the body of free radicals and is effective in
anti-aging.
- Due to glutathione content, many people believe that eating
asparagus helps cure cancer. However, there is no concrete prove to
the claim. Still, we know that eating foods rich in antioxidants
helps reduce the risk of getting cancer.
- This wonderful vegetable contains high level of potassium,
about 288 mg in a cup. It helps lowering belly fat. With only 27 kcal in a cup
with no fat and cholesterol, it is good to be included into your
weight loss diet.
- Asparagus is known as the best source of Vitamin K. The vitamin
helps strengthen the bones and protect you against osteoarthritis
and osteoporosis. The existence of vitamin K makes synthesis of osteocalcin possible, in which it helps to crystalize calcium.
Overview and Facts about Asparagus
 Asparagus (scientific name Asparagus officinalis) is tasty and juicy
and have been regarded as a delicacy for thousands of years. This
tremendously valued vegetable is harvested in the spring, when it
reaches 15-20 cm in length.
For people who have just consumed canned asparagus, for sure there
are something missing -- the wilted, soggy processed product is
totally different from the fresh asparagus when you use it in your
cooking and dishes. The vegetable must be cooked fast, just good
enough to be pierced easily with a fork. Many people bundle
asparagus spears together and cook them vertically in a tall pot,
positioning the tougher parts in the hot boiling water. You may also
buy exclusive asparagus steamers for that.
Asparagus Nutrition Facts and Calories
|
Nutrition Value of
1 cup (134 g) Raw Asparagus |
| Calories |
27 kcal |
| Total Fat |
0 g |
| Cholesterol |
0 mg
|
| Sodium |
3 mg |
| Total
Carbohydrates |
5 g |
| Dietary Fiber |
3 g |
| Sugars |
3 g |
| Protein |
3
g |
Asparagus Recipe
Asparagus Tomato Salad Recipe
Serve: 4
Ingredients:
- 130 g fresh asparagus, trimmed into 2.5-cm pieces
- 35 g green pepper, julienned
- 80 g sliced fresh mushrooms
- 140 g tomatoes, sliced into wedges
- 15 ml oil
- 9 ml cider vinegar
- 1 g garlic cloves, minced
- 0.5 g dried tarragon
- Salt and pepper
- 1 ml hot pepper sauce
Preparation:
Cook asparagus in some water for 4 minutes or until crisp-tender.
Drain and subsequently rinse using cold water. Put in a bowl,
then add in the green pepper, mushrooms and tomatoes. In a separate
bowl, mix the remaining ingredients and toss well, then pour over
the vegetable mixture and toss again to coat. Cover well and keep in
the refrigerator for at least 2 hours. It's even better to leave
them overnight before served.
Asparagus Side Effects
Eating asparagus daily may cause unwanted effects such as:
- Frequent urination due to vitamin C overload
- Sulfur urine smell due to breakdown of mercaptan by the digestive system
- Burping or flatulence due to excess gas produced in the process of
digestion
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