Here are asparagus nutrition facts and health benefits. The health benefits of asparagus mentioned in this article are based on studies.
Asparagus spears are both delicious and nutritious. Asparagus (scientific name Asparagus officinalis) is a perennial flowering plant that has been used as a food and medicine as far back as 3,000 B.C. Many early cultures imbued it with aphrodisiac properties. Today, asparagus is recognized as an excellent source of vitamins, minerals, and fiber, with few calories or sodium.
1. Asparagus nutrition facts
One-half cup of cooked asparagus (90g) provides 20 calories, 2.2g of protein, 3.7g of carbohydrates, and 0.2g of fat. Asparagus is an excellent source of vitamin K, vitamin A, and zinc. The following nutrition information is provided by the USDA.
Vitamin K: 45.5mcg
Carbs: Asparagus is an excellent addition to any low-carb or ketogenic diet. Only a small portion of the carb content is from simple carbs (namely sugar), so it has little impact on blood sugar and a glycemic index (GI) of less than 15.
Asparagus also offers a healthy dose of dietary fiber, the indigestible carbs that help regulate digestion, blood sugar, and fat absorption in the body. Most of the fiber in asparagus is insoluble, meaning that it draws water from the intestines to soften stools and ease them from the digestive tract.
Fat: Asparagus is virtually fat-free, with only scant amounts of healthy polyunsaturated fats. These essential fatty acids are important for brain function and cell growth.
Of course, many popular asparagus preparations and toppings (like butter and Hollandaise sauce) add fat and calories. As an alternative, drizzle spears with a teaspoon of extra virgin olive oil for flavor and more healthy fats.
Protein: At 2.2 grams per half-cup serving, asparagus doesn’t offer a lot of protein. But it’s enough to help meet some of your daily nutritional needs.
On average, adults should eat around 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) per day. This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.
Vitamins and Minerals: Asparagus can account for a significant portion of your daily nutritional needs. Based on a 2,000-calorie diet, the amount of each vitamin offered in a serving of asparagus as a percentage of reference daily intakes (RDI) break down as follows:
Vitamin K: 51% of the RDI
Folate (vitamin B9): 34% of the RDI
Thiamine (vitamin B1): 13% of the RDI
Riboflavin (vitamin B2): 11% of the RDI
Asparagus also provides some vitamin A, vitamin C, iron, potassium, and phosphorus.
Calories: One-half cup of cooked asparagus (90g) provides 20 calories, 57% of which come from carbs, 36% from protein, and 7% from fat.
2. Health benefits of asparagus
Asparagus is a good source of folate, which lowers homocysteine, an amino acid that is linked to heart disease and stroke.
Meanwhile, the asparagus’ potassium helps to lower high blood pressure, while its fiber content reduces LDL cholesterol and the risk for high blood pressure, and heart disease, according to research published in the Journal of Chiropractic Medicine.
Plus, it contains flavonoids quercetin, isorhamnetin, and kaempferol, which also help to lower inflammation, as well as blood pressure, which damages the arteries and leads to heart disease.
If you want to add a couple of stalks into your dishes, try tossing chopped asparagus in frittatas, quiches, casseroles, and salads. You can also mix them in pasta dishes or soups. Or, you can try grilling or steaming them and adding a little drizzle of dressing.
Can help with weight loss
Asparagus is not only low in fat and calories (one cup of asparagus helps you lose just 32 calories), but it’s also high in soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. Because the body digests fiber slowly, it helps you feel full between meals.
Fiber can definitely help you feel full, which is beneficial for weight loss. Plus, fiber can also aid with constipation, and research shows it can help lower cholesterol.
To maximize the calorie-burning potential of asparagus, combine asparagus with a hard-boiled egg: The combination of fiber-rich asparagus with egg protein will provide many health benefits. strong.
Vitamin K helps blood clot properly, and a vitamin K deficiency can lead to problems like uncontrolled bleeding after an injury. Consuming enough vitamin K through vegetables like asparagus can help make sure your blood clots like it’s supposed to.
That being said, if you’re taking blood thinning medications like warfarin, you’ll want to watch your Vitamin K intake. Check with your doctor to make sure Vitamin-K-rich foods like asparagus are safe for you.
Rich in antioxidants
Asparagus is also a good source of antioxidants like Vitamin A and Vitamin E. These antioxidants help the body fight off “free radicals,” or oxygen particles that cells produce as waste. Free radicals can damage the DNA of nearby cells, leading to cancer, heart disease, and other health problems. The antioxidants in asparagus help remove these free radicals from your system.
Asparagus contains a lot of vitamin E
Asparagus is also a good source of vitamin E, another important antioxidant. Vitamin E also helps strengthen the immune system while protecting cells from the damaging effects of free radicals. Nutritionists say: To reap the benefits of this vitamin, bake asparagus with a little olive oil. This is because our bodies absorb vitamin E better if it is eaten with some fat. And when you cook it with olive oil, you get healthy fats and vitamin E.
The dietary fiber in asparagus helps your stomach and intestines continue to work normally. Dietary fiber fuels good bacteria, which help your body digest food and absorb important nutrients. Eating enough fiber also helps prevent problems like hemorrhoids, irritable bowel syndrome, or other painful digestive problems.
Asparagus can help increase libido
If you are looking for asparagus benefits for men, help with sex, consider adding this vegetable to your next date menu: Asparagus is an aphrodisiac natural sex drive thanks to vitamin B6 and folate, which can help increase feelings of euphoria. In addition, vitamin E stimulates sex hormones, including estrogen in women and testosterone in men.
Blood pressure control
Another benefit of eating enough fiber is that it helps regulate cholesterol. Too much cholesterol in your diet can cause and heart disease. The insoluble fiber in asparagus binds to any cholesterol in your digestive system and helps carry it out before you absorb it. Plus, the potassium in asparagus can help lower cholesterol and regulate your heartbeat.
A single serving of asparagus provides a third of the folic acid the average person needs daily. This vitamin is so important for pregnancy that folate supplements are a recommended part of prenatal care. Folic acid helps prevent anemia, tingling hands and feet, and even birth defects.
Asparagus helps relieve hangovers
If you crave a greasy breakfast in the morning after drinking too many drinks, research shows that a serving of asparagus may be a better choice. A study published in the Journal of Food Science performed on lab-grown cells shows that the minerals and amino acids in asparagus extract can help reduce feelings of hangover and Protect liver cells from toxins in alcohol.