3 advantages of asparagus which make it a nutritional power

Asparagus is a vegetable rich in nutrients, offering a wide range of advantages of digestive support for antioxidant protection. Its nutritional profile includes a healthy quantity of fibers, vitamins and minerals.

Jump at the main dishes to remember.

1. Essential fibers and nutrients

Fiber is an important nutrient that can:

• Help with weight loss
• Check blood sugar in people with diabetes
• Improve intestinal health
• Reduce risk factors for heart disease

The recommendations for fiber intake are 22 to 28 grams (G) for adult women and 28 to 34 g for men.

Asparagus also provide:

• Calcium
• Folat (especially important during pregnancy to prevent congenital malformations in the neural tube)
• Magnesium
• Potassium
• Phosphorus
• Vitamin A
• Vitamin K

2. Rich in antioxidants

Asparagus contains the following antioxidants, which are substances which offer protection against an imbalance of unstable molecules called free radicals which can cause oxidative stress:

• Luteine ​​and zeaxanthine: Asparagus are a source of lutein and zeaxanthine, which are important for eye health. They are included in the recommended supplement formulas in the study of age -related eye diseases (ARED). These supplements have been shown to delay the progression of macular degeneration (a progressive eye disease that causes vision loss).
• Quercetin and Kaempferol: Asparagus are also a source of quercetin flavonoids and kaempferol. Both are supposed to have anti-cancer properties, but additional research is necessary.
• Anthocyan: Some research has shown that dietary diets, including foods rich in anthocyanas, could improve risk factors for heart disease, such as cholesterol and reduce inflammation markers. Anthocyans are particularly present in purple asparagus.

3. Can support heart health

Asparagus can support heart health by adding to your vegetable consumption.

Not only does it provide a lot of fiber, but asparagus is also a good source of potassium, which is necessary for heart health. Diets that include fruit and vegetables rich in potassium – like those included in the DASH diet (food approaches to stop the hypertension diet) – can help reduce blood pressure.

Asparagus, compared to other vegetables, can also help bind bile acids, which can help reduce cholesterol levels.

Nutritional asparagus

A portion with 1 cup of cooked asparagus provides:

• Calories: 26.8
• Protein: 2.95 g
• Carbohydrates: 5.2 g
• Fiber: 2.8 g
• Calcium: 32 milligrams (MG)
• Iron: 2.9 mg
• Magnesium: 18.8 mg
• Phosphorus: 69.7 mg
• Potassium: 271 mg
• Folate: 69.7 micrograms (MCG)
• Vitamin A: 1,010 international units (IU)
• Luteine ​​and zeaxanthine: 951 mcg
• Vitamin K: 55.7 mcg

Asparagus also provides bioactive compounds such as polyphenols and anthocyanas. Polyphenols are types of phytochemicals (compounds known to offer health benefits) with antioxidant and anti-inflammatory properties. Anthocyans also have antioxidant properties.

How to add asparagus to your diet

Asparagus supply

Asparagus are harvested in the spring. You can find it available fresh in the product aisle, canned or frozen.

Green asparagus is the most common in the United States. It is available all year round in most grocery stores. Asparagus are also available in different sizes: thin, medium and thick stems.

Prepare asparagus

Keep the asparagus in the refrigerator, wrapped in a damp paper towel or standing in a glass with about an inch of water.

To prepare your asparagus for cooking, break the hard ends of the roots at the bottom. During cooking, asparagus can be steamed, sautéed, porridge or toasted.

There are several ways to integrate asparagus into your meals:

• As a simple accompaniment dish, cooked with olive oil, salt and pepper
• Added to an omelet or fritata
• Added to salads
• Added to soups
• Added to the jumped with chicken, beef or shrimp
• Cooked with pasta (can be cooked in the same pot as pasta water, adding three minutes before the pasta end)

Main to remember

• Eating more vegetables, including asparagus, can reduce your risk of chronic diseases.
• Asparagus is a vegetable rich in nutrients that contains many fibers, antioxidants and other vitamins and minerals.
• Asparagus can be added to your diet in various ways.