It is not natural that asparagus is so loved. Because this is not only a processed food, the dishes are delicious, but it is also very nutritious and has many good health effects. So, do you know what asparagus has any effect? Let's find out through the article below!
Nutritional value of asparagus
To understand more about the effects of asparagus, you first need to understand the nutritional values in this food. It is known that in 100g of asparagus there will be:
Energy: 20 kcal
Fat: 0.12g
Sodium: 2mg
Carbohydrates: 3.88g
Fiber: 2.1g
Sugar: 1.88g
Protein: 2.2g
Vitamins and minerals: like vitamin K, vitamin B6, vitamin B12, vitamin A, zinc, potassium, etc
Figure 1: Asparagus has many nutritional values
What is the effect of asparagus?
Few people know, asparagus is known as the "king" of vegetables. This is not too difficult to understand when the nutritional content of asparagus is very large. Because asparagus contains many vitamins, minerals, fiber, and calories, asparagus has many great health benefits.
Good for the health of pregnant women and babies
First, it is necessary to talk about the effects of asparagus on the health of pregnant women and fetuses. This is a very good food for pregnant women. Asparagus contains a lot of folate (vitamin B9) - an extremely important component for the development of the fetus in the first months of pregnancy. Specifically, folate (vitamin B9) helps reduce the risk of neural tube defects in babies and helps maintain a healthy pregnancy.
Using asparagus will meet 22% of the daily folate requirement for pregnant women, helping women have a stable pregnancy, limiting the risk of children having physical defects. Therefore, pregnant women should add asparagus to the daily nutritional menu!
Figure 2: Asparagus is a very good food for the health of pregnant women and babies
Improve gut health
Because asparagus is high in fiber, this food is especially good for the digestive system as well as intestinal health. This type of food is high in insoluble fiber, which can help smooth and regular bowel movements. And yet, asparagus also has a small amount of soluble fiber, which can dissolve in water and form a gel-like substance in the digestive tract. Soluble fiber provides food for the beneficial bacteria in the gut. As a result, the intestinal immune system will be improved.
Good for blood pressure
One effect that cannot be ignored is that asparagus is good for blood pressure. Because it contains a lot of potassium, asparagus has the ability to lower blood pressure, dilate artery walls, improve blood circulation, increase sodium excretion from the kidneys. Not only that, asparagus also contains vitamin A, vitamin C and powerful antioxidants that help reduce the risk of problems that damage the circulatory system such as atherosclerosis, cardiovascular diseases.
Protect your eyesight
Asparagus also has the ability to protect eyesight thanks to its antioxidant and vitamin content. In addition, the amino acid glutathione present in asparagus also has the ability to reduce the risk of eye diseases such as cataracts, night blindness.
Prevention of osteoporosis
A significant effect of asparagus is the prevention of osteoporosis. Because, in this food contains phosphorus, iron, vitamin K, calcium which is very good for bones and joints. In particular, vitamin K in asparagus can help you get strong bones and prevent osteoporosis.
Figure 3: The prevention of osteoporosis of asparagus
Effective weight loss
Asparagus is on the list of foods that help lose weight effectively. The reason is because asparagus is low in calories, contains a lot of water and is rich in fiber.
Preventing cancer
Although there is no research to prove the cancer-preventing effects of asparagus, the fact that this food contains many antioxidants has the ability to eliminate free radicals and thereby prevent cancer. In particular, because of its high fiber content, asparagus can prevent colorectal cancer.
Beautify skin, prevent aging
Not only good for health, asparagus is also known as a food to beautify the skin and prevent aging. The high content of vitamins A and C in asparagus are two high antioxidants that protect the skin from free radicals. In addition, vitamin C in asparagus also supports collagen synthesis, making the skin firmer and smoother.
Regular consumption of asparagus also helps women prolong their youth and improve signs of aging.
Enhance sexual health
A little known benefit of asparagus is that it enhances sexual health. Because it contains a lot of vitamin B6, folate, asparagus has the ability to effectively regulate sex hormones and improve sex life.
Prevent depression
Asparagus also has mental effects, namely preventing depression effectively. Because, not providing enough vitamin B12 and folate will make the body susceptible to stress and depression. Therefore, people with depression are advised to take a lot of asparagus every day to improve their mood and help them feel more optimistic.
Figure 4: Asparagus also has the ability to prevent depression
Can asparagus be eaten raw?
Not only interested in the effects of asparagus, but how to eat this food, how to process it is also something that many people are interested in. In particular, whether asparagus can be eaten raw is a question many people ask.
The answer here is that asparagus can be eaten raw like any other food. In particular, eating raw asparagus will keep the maximum nutrient content. However, the taste of asparagus when eaten raw is a bit bitter, but it has a crisp, cool taste.
Figure 5: Asparagus can be eaten raw like many other foods
When eating raw asparagus, you should cut off the stem and slice it thinly to make it easier to eat. Or, you can soak vinegar, olive oil to enhance the flavor of the dish.
Can you eat asparagus?
As mentioned, asparagus is a very good food for pregnant women. Therefore, during pregnancy you should add asparagus to the menu of meals. The reason for this is because asparagus contains a lot of folate, which is good for the development of the fetus as well as preventing physical defects in the fetus.
How many calories asparagus?
Asparagus is not only sweet, delicious, full of healthy nutrients, but also contains about 20-25 kcal per 100g of asparagus. So, when you want to lose weight, you need to consider using asparagus or have a reasonable diet.
Hopefully, through this article, you know exactly what asparagus has health benefits. A food that is both delicious, nutritious and healthy like asparagus, there's no reason why you shouldn't choose it for your daily family meal, right?