Asparagus is good for the heart: see 9 benefits
Asparagus is a food that deserves to be highlighted in the diet, as it is low in calories and highly nutritious, bringing vitamins and fiber .
Asparagus is rich in folic acid , beta-carotene, magnesium , manganese , phosphorus , fiber and vitamin C, B and K. In addition, it has a diuretic action and helps fight free radicals. Here are nine reasons to add asparagus to your diet.
Benefits:
1. It is an excellent anti-inflammatory:
Asparagus not only tastes delicious but is also a wonderful source of nutrients for a healthy body and mind. Asparagus contains many anti-inflammatory nutrients such as saponins and the flavonoids quercetin, rutin, laempferol and isoramnetin, which all help fight arthritis, asthma and autoimmune diseases.
2. It is a powerful antioxidant:
Glutathione, found in asparagus, contains three amino acids (glumatic acid, glycine and cysteine) that combine into a molecule that serves as a powerful oxidation-reduction agent in our body.
Along with the antioxidants vitamin C, vitamin A (beta-carotene), zinc, manganese and selenium, the glutathione in asparagus fights free radicals that cause aging and cellular oxidation.
3. It acts in the prevention of cancer:
It is well known that chronic inflammation and oxidation of the body’s cells can lead to a variety of different types of cancer.
With its anti-inflammatory and antioxidant properties, asparagus is a strong fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers.
4. Maintains heart health:
Folate, a B-complex vitamin, is essential for a healthy cardiovascular system and is found in abundance in Asparagus.
First, it is involved in a biochemical event called the methylation cycle, which allows for proper transcription of DNA, the transformation of norepinephrine to adrenaline, and the transformation of serotonin to melatonin.
Second, folate regulates the amino acid homocysteine, which in high levels can be a strong risk factor in heart disease. And finally, B vitamins such as choline, biotin and pantothenic acid produce our blood sugar levels effectively by metabolizing sugars and starches.
5. Prevents birth defects:
Folate is also essential for proper cell division. Healthy servings of asparagus can prevent a folate deficiency, which has been linked to birth defects like spina bifida (a birth defect in which the spinal cord is exposed through an opening in the spine).
6. It’s a great diuretic:
The amino acid asparagine, found in asparagus, is an effective diuretic and has historically been used to treat swelling, arthritis, rheumatism, and water retention caused by PMS.
7. Aid in diet and digestion:
Inulin, a carbohydrate in asparagus, encourages the growth of bifidobacteria and lactobacilli, two bacteria that increase nutrient absorption, and decrease the risk of allergy and colon cancer, and help prevent hostile bacteria from taking hold in our intestinal tract.
Additionally, a cup of asparagus contains over 11% of the RDA for dietary fiber and nearly 10% of the RDA for protein.
The healthy fiber and protein content of asparagus stabilizes our digestion, inhibits overeating, keeps blood sugar low and prevents constipation. And finally, a cup of asparagus also contains only 43 calories.
8. Rich in Vitamin K:
Asparagus is an excellent source of vitamin K (providing 114% of the RDA in one cup), which is needed for the synthesis of osteocalcin, a protein that strengthens the composition of bones. In addition, vitamin K prevents calcium buildup in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke.
9. Rich in Vitamin C:
As mentioned above, Asparagus contains a dose of the strong antioxidant vitamin C (over 30% of the RDA). Other health benefits associated with vitamin C are lower blood pressure, a healthy immune system, and resistance to age-related eye diseases such as cataracts and macular degeneration.