The Benefits and properties of asparagus Are numerous; Anti-inflammatory, antioxidant, digestion, anticancer and others that will be explained below.
Asparagus is a vegetable that is commonly eaten in many parts of the world and is well known for its unique flavor. It is among the 20 best foods in terms of nutrient density.
Benefits and properties of asparagus
1- Anti-inflammatory
Asparagus is an anti-inflammatory food because it provides a unique combination of nutrients with these properties. Among these nutrients are the Saponins , Including asparagine A, zarzasapogenin, protodioscin, and diosgenin.
One of these saponins - zarzasapogenina - has been of special interest in relation to the Amyotrophic Lateral Sclerosis (ALS), also known as"Lou Gehrig's disease."
Although ALS is classified as a chronic, neurodegenerative disease and is not currently accepted as an autoimmune disorder, excessive inflammation may play an important role in the death of certain nerve cells (motor neurons in ALS).
Other anti-inflammatory nutrients in asparagus include Flavonoids Quercetin, rutin, kaempferol and isorhamnetin.
2- Antioxidant
Along with these anti-inflammatory phytonutrients, asparagus offers a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and zinc, manganese and selenium minerals.
In addition to the antioxidant nutrients above, this vegetable may also contain a valuable amount of antioxidant Glutathione (GSH). GSH is one of the body's best studied antioxidants; Is composed of three amino acids - glutamic acid, Glycine , Cysteine and - combined into a single molecule. At least one published study has estimated the amount of GSH in fresh asparagus averaging 28 milligrams per 100 grams.
Several studies have compared the total antioxidant capacity of asparagus to the antioxidant capacity of other vegetables, and the results for asparagus have been impressive. Asparagus compares favorably with many cruciferous vegetables such as cabbage and cauliflower, and while it occupies a lower position than some leafy vegetables such as spinach, it still ranks high on the list of antioxidant foods .
Anti-inflammatory and antioxidant nutrients are some of the best risk reducers we know for common chronic health problems such as type 2 diabetes and the heart disease . These nutrients are also special risk reducers for some types of cancer.
3- It promotes digestion
Asparagus is a favoring of digestion. A key factor in this regard is its content of Inulin , A unique type of carbohydrate called polyfructan. In practical terms health professionals often refer to it as a"prebiotic".
Unlike most other carbohydrates, inulin does not break down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives there, it becomes an ideal food source for certain types of bacteria (such as bifidobacteria and lactobacilli) that are associated with better nutrient absorption, less risk of allergy, and a lower risk of colon cancer .
Along with its unusual inulin content, asparagus is rich in fiber; About 3 grams per cup, including about 2 grams of insoluble fiber and 1 gram of soluble fiber. It also contains a remarkable amount of protein; About 4-5 grams per cup.
Both fiber and proteins help to stabilize digestion and favor the transit of food in the digestive tract at a desirable rate. On the contrary, excess fat can slow down our digestion rate more than desired, and excess sugar or simple starch can speed it up more than desired.
It is not surprising to know that some species of asparagus Asparagus racemosus (Commonly known as Shatavari), have a long history of use in the treatment of digestive problems in certain branches of medicine (such as Ayurveda ). That's why asparagus is considered a great food to improve digestive support in most therapeutic diets.
4- Reducer of cardiovascular risk and regulator of glycemia
Although we have not yet seen studies, we would expect asparagus consumption to reduce the risk of chronic diseases in two particular areas; Cardiovascular disease and type 2 diabetes.
While there is some preliminary research in both areas, researchers need to focus more attention on asparagus. This is due to several reasons:
First, the content of Vitamin B Of the asparagus is very high. In our food classification system, asparagus is classified as an excellent source of folic acid , Vitamin B1 and vitamin B2, as well as a very good source of niacin, choline, vitamin B6, and pantothenic acid.
Because B vitamins play a key role in the metabolism of sugars and starches, asparagus is critical to the healthy management of glucose in the blood. In addition, these nutrients play a key role in the regulation of Homocysteine , Which is essential for heart health. Homocysteine is an amino acid, and when it reaches excessive levels in our blood, it is a strong risk factor for heart disease.
Secondly, along with its impressive supply of B vitamins, asparagus provides us with about 3 grams of fiber Per cup, including more than 1 gram of soluble fiber. Soluble fiber intake has repeatedly been shown to lower the risk of heart disease, and the risk of type 2 diabetes can be lowered significantly as dietary fiber intake increases.
Finally, consider the anti-inflammatory / antioxidant properties of asparagus. Heart disease and type 2 diabetes are chronic diseases that evolve in relation to excessive inflammation and oxidative stress.
Its exceptional antioxidant power and the composition of anti-inflammatory nutrients of asparagus make it considered a risk reducer in these two areas of chronic diseases.
5- Anticancer
As a result of its very strong composition of anti-inflammatory nutrients and antioxidants, asparagus is postulated as a reduction of the risk of certain types of cancer.
Chronic and excessive inflammation and chronic oxidative stress are risk factors for a variety of cancers, and are associated with poor nutrient intake; Exactly of anti-inflammatory and antioxidants, that is, of the type of nutrients that are especially abundant in asparagus.
Most studies that test the benefits of asparagus cancer have been done in rats and mice, or are studies on specific types of cancer cells.
For this reason, we will only describe cancer and asparagus research as preliminary and not yet validated by large-scale studies involving humans and food intake. However, animal studies are clear in that asparagus can change the metabolic activity of cancer cells, being changes of a protective nature and related to better regulation of inflammation and oxidative stress. Liver cancer cells are the most studied in this regard.
A confusing area of research on asparagus and cancer leukemia . And while this field of study has focused on the enzymes related to an amino acid found in asparagus, instead of the asparagus itself, it would be good to include this information.
Leukemia is a type of cancer that involves the bone marrow And its production of white blood cells. In leukemia, white blood cells do not occur in a normal way and do not behave in a normal way, and for these reasons they are called leukemia cells.
An unusual aspect of leukemia cells is their need to get a specific amino acid called Asparagine Other cells or the liquid portion of the blood. If leukemia cells can be prevented from getting asparagine, they may have difficulty surviving.
Both the amino acid asparagine and the enzyme asparaginase are present in the asparagus. However, we are not aware of any research that shows a connection between the treatment of leukemia and dietary intake of asparagus.
Natural Diuretic
The unique chemical properties of asparagus make it act as a diuretic Natural, which means that asparagus promotes the production of urine. This increases the excretion of water, in particular, the body gets rid of excess salt and liquid.
This is very important in those who suffer disorders in the hidroelectrolítico balance, that is the accumulation of fluids in the tissues of the body. It is also useful for people who have high blood pressure or other heart-related diseases.
In addition, the researchers concluded that another benefit of asparagus is that they can also be used to treat urinary tract infections and other urinary tract conditions that cause pain and inflammation.
7- Helps maintain a healthy pregnancy
Asparagus can help maintain a healthy pregnancy. Thanks to the significant amount of folic acid in asparagus, these are an important choice for women of childbearing age.
Folate may decrease the risk of neural tube In the fetus, so it is essential for women who wish to have a child.
Folic acid acts in conjunction with vitamin B12 and vitamin C to help the body hydrolyze, use and form proteins. It also intervenes in the formation of red blood cells and in the generation of DNA, our genetic material.
8- Reduces the risk of depression
The folic acid found in asparagus can help prevent the Depression As it prevents excess homocysteine from being formed in the body.
Excess homocysteine interferes with the production of the sense of well-being caused by neurotransmitters Serotonin , Dopamine and the Norepinephrine , Which are involved in the regulation of State of mind , The sleep-wake cycle and the appetite.
9- Prevent osteoporosis
Poor intake of Vitamin k Is associated with a high risk of bone fracture. Only one cup of asparagus provides 70% of the vitamin K needed for the day.
Intake of an adequate amount of vitamin K every day increases the absorption of calcium and reduces its elimination through urine, which ends up being a great benefit to the bone system. Iron in asparagus also intervenes in the development of strength and elasticity of the skeletal system.
10- Stimulates mental function
Another of the properties of this delicious vegetable is that it can help our brains to fight against Cognitive impairment .
Folate, which works with vitamin B12, helps prevent cognitive impairment. In a study conducted by Tufts University, older subjects with adequate levels of folate and Cyanocobalamin Did better in a cognitive function test in which, among other things, the speed and flexibility of the mind were evaluated.
If you are over 50, make sure you are getting enough vitamin B12. Ability to absorb decreases with age.
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