There are various magnificent benefits of asparagus for human health, due to it's nutrition content. Asparagus has been used since ancient times as a food ingredient because it tastes delicious and health benefits of its diuretic properties. Not only that, there are several asparagus nutrition that also has benefits for our health such as calcium, potassium, vitamin A, D and E as well as a variety of mineral content. Plant that has binomial name as Asparagus officinalis also low calories vegetable, good to eat for you who are on diet therapy. Chinese society has long been using asparagus as a healthy food that treat diseases ranging from arthritis to fertility problems.
Asparagus is widely grown in the United States, particularly in North America, the area planted asparagus among many other Valley of California, Sacramento, New Jersey, South Carolina, and Illinois. Asparagus is usually served as fresh vegetables or canned foods, asparagus processing depending on user interests and preferences. In general, Asparagus has a green color, although there are colored green and purple on the leaves (Purple Asparagus) but there are other types of asparagus are yellowish white (Asparagus Spargel).
Asparagus has considerable health benefits, especially in preventing the disease. Ranging from arthritis to improve the performance of the kidneys, liver and intestines because it has a diuretic effect. Diuretic effect is what makes the urinary tract becomes smooth. And that is, all the toxins that harm the body can be discarded. Before we going to discuss more health benefits of asparagus, below you can read asparagus nutrition facts and how many calories in it as low calories vegetable.
Asparagus nutrition facts & calories content
Calories in every 100 gr boiled asparagus contained 20 - 22 calories or equal to 92 kJ, and according to calorieking, to burn those calories you only need to do activities such as swimming for 2 minutes, or walking for 6 minutes, also jogging or cycling for the same time 3 minutes.
Asparagus is a vegetable best source of folic acid, is very low in calories, contains no fat or cholesterol, and contain very little sodium. Besides asparagus is also rich in vitamin C and E, folate, fiber, contain no saturated fat, and cholesterol-lowering properties. The highest asparagus nutrition based from RDA is vitamin K which reach 41.6 μg.
Asparagus is usually boiled or made juice is rich in nutrients, namely vitamin C, vitamin E, vitamin B6, calcium, magnesium, zinc, protein, vitamin A, vitamin K, thiamine, riboflavin, rutin, niacin, iron, phosphorus, potassium , copper, manganese, and selenium, as well as rich in natural fiber which can launch the digestive system. For more details, you can read asparagus nutritional value table below.
Asparagus nutritional value per 100gr
Based on USDA Nutrient data base
Asparagus nutritional value per 100gr
Based on USDA Nutrient data base
| Energy | 85 kJ (20 kcal) |
|---|---|
| Carbohydrates | 3.88 g |
| - Sugars | 1.88 g |
| - Dietary fibre | 2.1 g |
| Fat | 0.12 g |
| Protein | 2.2 g |
| Vitamin A equiv. | 38 μg (5%) |
| - beta-carotene | 449 μg (4%) |
| - lutein and zeaxanthin | 710 μg |
| Thiamine (vit. B1) | 0.143 mg (12%) |
| Riboflavin (vit. B2) | 0.141 mg (12%) |
| Niacin (vit. B3) | 0.978 mg (7%) |
| Pantothenic acid (B5) | 0.274 mg (5%) |
| Vitamin B6 | 0.091 mg (7%) |
| Folate (vit. B9) | 52 μg (13%) |
| Choline | 16 mg (3%) |
| Vitamin C | 5.6 mg (7%) |
| Vitamin E | 1.1 mg (7%) |
| Vitamin K | 41.6 μg (40%) |
| Calcium | 24 mg (2%) |
| Iron | 2.14 mg (16%) |
| Magnesium | 14 mg (4%) |
| Manganese | 0.158 mg (8%) |
| Phosphorus | 52 mg (7%) |
| Potassium | 202 mg (4%) |
| Sodium | 2 mg (0%) |
| Zinc | 0.54 mg (6%) |
9 Magnificent Asparagus Benefits for Health
The content of dietary fiber in asparagus is very high, is able to bind to cancer-causing carcinogens. Fiber also helps smooth the process of digestion so your body free from interference constipation or difficult bowel movements. Several scientific organizations have been conducting clinical trials on asparagus. Proved that this vegetable, can improve male fertility. Asparagines amino acids stimulate the kidneys remove the body's metabolism. Other active substances believed to improve blood circulation and helps release fat deposits in blood vessel walls. Very well taken for your acne, eczema sufferers, kidney and prostate disorders. Below you can read asparagus health benefits.
- Benefits os asparagus as anti-inflammatory: Asparagus not only has tastes delicious, but is also a good source of nutrition for a healthy body and brain. Asparagus contains many anti-inflammatory nutrients, such as asparagus saponins and flavonoids quercetin, and isorhamnetin laempferol, all of which help to combat arthritis, asthma, and autoimmune diseases.
- As Antioxidants: Glutathione, which is found in asparagus, containing three amino acids (glumatic acid, glycine and cysteine) were merged into a single molecule that functions as an oxidation-reduction agent in our body strong. Along with the antioxidants vitamin C, vitamin A (beta-carotene), zinc, manganese and selenium, glutathione against free radicals that cause aging.
- Asparagus benefits in fighting cancer cells: It is well known that chronic inflammation and oxidation of the body's cells can cause a variety of different cancers. With anti-inflammatory and antioxidant properties, asparagus is a strong fighter against cancer of the bladder, breast, colon, lung, prostate, ovarian and other cancers.
- Asparagus Benefits for Heart Health: Folic Acid, Vitamin B complex, is essential for a healthy cardiovascular system and are found in asparagus (one cup contains 66% of the RDA of folate). First, it was involved in biochemical process called the methylation cycle, which allows for proper transcription of DNA, transformation of adrenaline and norepinephrine to the transformation of serotonin to melatonin. Secondly, folate regulate amino acid homocysteine, which in high levels can be a strong risk factor in heart disease. And finally, vitamin B such as choline, biotin, and pantothenic acid manage our blood sugar levels effectively for the metabolism of sugar and starch.
- Prevent Birth Defects: Folic acid is also essential for proper cell formation. Consuming a healthy serving of asparagus can prevent folic acid deficiency, which has been linked to birth defects such as spina bifida (a congenital defect in which the spinal cord is exposed through a gap in the spine).
- Asparagus as a Diuretic: Asparagine amino acid types present in asparagus, is an effective diuretic and has been used to treat inflammation, arthritis, rheumatism, and PMS-related water retention.
- Asparagus benefits for Diet and Digestion: Inulin, the type of carbohydrate in asparagus, encourages the growth of Bifidobacteria and Lactobacillus, two bacteria that enhance nutrient absorption, reduce the risk of allergies and colon cancer, and helps prevent the growth of bad bacteria in our intestinal tract. Furthermore, one cup of asparagus contains more than 11% of the RDA of dietary fiber and almost 10% of the RDA of protein. Healthy fiber and protein content of asparagus stabilize our digestion, prevent overeating, maintaining lower blood sugar and prevent constipation. And, also just one cup of asparagus contains 43 calories.
- As a source of Vitamin K: Asparagus is a good source of vitamin K (providing 114% of the RDA in one cup), which is required for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Furthermore, vitamin K to prevent the buildup of calcium in tissues that can lead to atherosclerosis, heart disease and stroke.
- As a source of Vitamin C: As mentioned above, asparagus contains high antioxidants, vitamin C (more than 30% of the RDA). Other health benefits associated with vitamin C is lower blood pressure, boost the immune system and resistance to disease age-related eye, such as cataracts and macular degeneration.
Asparagus serving tips
It is recommended do not cook asparagus too long, because the content of alkaloids may be reduced because of the element hydrogen and oxygen contained in it will be lost, other elements also become damaged and can interfere with the kidneys. Another way to cook it, asparagus mixed with carrot juice. In this way, asparagus extract may serve as a diuretic or facilitating urine, but its use is recommended not too much. Substances in asparagus, oxalic acid can destroy in the kidneys and muscle tissue, the asparagus can also help people with arthritis and nerve.
In addition to preparing or cooking method above, you can cultivate asparagus into beverages. Take 100 grams of asparagus that have been washed, then boiled with 400 ml of water to the remaining 200ml. Strain and let cool then puree by adding 50 ml of boiled water bit by bit until smooth. How to use it, drink 2 times a week.
