Three meters high and beloved by ancient civilization, asparagus has earned its respect among consumers. As a Mediterranean herb, asparagus offers a wide range of health benefits and has been widely used in the culinary world.
With a great reason behind it, asparagus makes one of healthiest foods of the day. Below, let’s discuss the qualities of asparagus, its nutritional value, possible risks, and uses.
Highly rich in fiber, asparagus also provides an excellent content of antioxidants like carotene and lutein. In addition, asparagus is full of thiamine, a pantothenic acid, as well as loads of vitamins and minerals.
One of the main uses of asparagus is due to its low calorie and high fiber content. Still, with asparagus, it is always recommended it is harvested and stored at low temperatures, thus preventing crucial nutrient loss.
Nutritional Value of Asparagus
As per the US Department of Agriculture National Nutrient Database, a cup of raw asparagus (around 134 grams) contains the following nutritional value:
- 27 calories
- 16g fat
- 2g carbohydrate
- 88g sugar
- 8g fiber
- 95g protein
- 32mg calcium
- 87mg iron
- 19mg magnesium
- 52mg phosphorus
- 202mg potassium
- 2mg sodium
- 54mg zinc
- 7mcg vitamin K
- 51mcg RAE vitamin A
- 70mcg folate
- 5mg vitamin C
- 192mg thiamin
Apart from these, asparagus also boasts content of vitamin E, vitamin B6, and niacin.
Benefits of Asparagus
The benefits and uses of asparagus are broad and effective. Some of its major health qualities include:
- Blood sugar levels regulation
- Prevention of digestive tract issues
- Protection against a variety of mental disorders
- Elimination of bacteria and infections
- Boost in fetal growth and development
- Reduced symptoms of depression
- Keeping the cardiovascular health optimal
- Suppression of osteoporosis symptoms
In addition to these, asparagus encourages a greater absorption of other food nutrients. It also helps regulate cholesterol levels in the body, thus boosting the immunity and keeping diseases at bay.
Asparagus is also favored because of its ability to prevent allergies, and maintain healthy pregnancies in women. Studies and research have proven that asparagus is a natural cancer fighter, and offers a great deal of antioxidants.
As for dieting, asparagus is able to keep your weight in check, and still deliver a sense of fullness.
Asparagus Consumption Risks
Although fairly safe to consume, asparagus can cause some issue in people taking blood-thinning meds, like Warfarin and Coumadin.
In these cases, asparagus can trigger or interrupt the normal vitamin K levels, which can then interfere with the effects of blood thinners. As you know, vitamin K is essential from preventing blood clots, so it is best you consult your doctor before taking asparagus on your own.