ESPAsparagus can be enjoyed raw or cooked, and it’s often a star ingredient in soups, stews, salads, and other dishes. Aside from its unique flavor and versatility, these guys wield a lot of nutritional value. Here’s more:
1. Many nutrients but few calories
Asparagus is low in calories but boasts an impressive nutrient profile. In fact, just half a cup (90 g) of cooked asparagus contains fiber, protein. Vitamins C, A, K, E, Folate, Potassium and Phosphorous.
2. Good source of antioxidants
Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress. Oxidative stress contributes to aging, chronic inflammation, and many diseases, including cancer. Like other green vegetables, asparagus is high in antioxidants. These include vitamin E, vitamin C, and glutathione, as well as various flavonoids and polyphenols. It’s especially high in the flavonoids quercetin, isorhamnetin, and kaempferol. Several human, test-tube, and animal studies have found these substances to have a variety of health benefits.
3. May improve digestive health
Dietary fiber is essential for good digestive health. Just half a cup of asparagus contains 1.8 g of fiber, which is 7% of your daily needs. In addition, research on the different parts of the asparagus plant found that they’re all rich in essential minerals, antioxidants, and natural probiotics like inulin, which may help promote the growth of healthy gut bacteria.
3. May protect against cancer
Older research has shown that asparagus and its extracts may have some anticancer properties, including for cancers such as breast cancer and pancreatic cancer. Some of the bioactive compounds asparagus contains, such as saponins or ethanol extracts from the stalk, may have anti-tumor properties or toxicity to certain cancer cells.
Polysaccharides in asparagus may also have anticancer effects by reducing oxidative stress and inflammation, promoting healthy digestion and immune function, and inhibiting gene mutation.
