Title : 31 Health Benefits Science-Backed asparagus
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31 Health Benefits Science-Backed asparagus
What is the asparagus
succulent and tender, asparagus has been a delicacy known since antiquity.
The plant has fine, feathery foliage and is grown for its edible shoots.
often used for medicinal purposes as it is packed with nutrients and health benefits.
has almost no fat content five spears only provide twenty calories (you listening, fitness buffs?).
has a lot of folacins and high in vitamin C and K. It has a smaller amount of other vitamins and minerals.
have some protein, but low in carbohydrates and no sodium.
History asparagus
The stud has been used for about 4,000 years.
The Chinese and Egyptians were already familiar with this stylish spring vegetables, and the Greeks, Romans, Syrians, Spaniards, Persians and Babylonians also said to have had a soft spot for the plant.
The Greeks were the first to cultivate in the first century AD.
Asparagus not only first cultivated in Greece, but was also named by them.
Persian term was used asparag which in Greek means "sprout" or "shoot".
certainly it was a vegetable much appreciated at the time.
The early Greeks and Romans believed that there were actually asparagus healing qualities and could be used to treat bee stings and toothache.
The Greek physician Galen said it was a beneficial herb. ( 2 )
Egyptian definitely like asparagus, a frieze of 3000 BC represents the asparagus.
It is believed that Queen Nefertiti of Egypt asparagus considered the "food of the gods."
Meanwhile, King Louis XIV of France named him the "food of kings."
He liked it so much he started farming in greenhouses have to overcome their seasonal limitations.
Romans also enjoyed this plant.
Cato the Elder wrote about the asparagus agriculture, and the Romans were the first to preserve it in the first century AD. ( 3 )
The Roman emperor Caesar Augustus also hired groups of people called Asparagus Fleets to pick the best asparagus on earth just for them.
The fastest runners had the job of taking the asparagus over the Alps to preserve them for the Feast of Epicurus in mid-January.
Augusto came to coin a phrase "Velocium conquantur quam asparagi" which literally translates as "faster than cooking asparagus" and was used to tell someone to do something very quickly. ( 4 5 )
Pompeii murals represent the Emperor Diocletian asparagus and regulate its market price in the fourth century after Christ.
The Perfumed Garden of Sensual Delight sex manual written in Arabic twelfth century, celebrates the potential aphrodisiac asparagus.
A similar manual XV-century India's Ananga Ranga or Kamaledhiplava -¿La same. ( 6 7 )
By 1100, the Byzantines doctors had declared that it is a medicinal plant, and Romans considered an aphrodisiac and use it to pay Venus cult.
became more common in Europe around the middle of the fifteenth century, and the culture grew.
A Frenchman named Apert came up with the idea of preserving the stud in 1804, resulting in the production of canned asparagus.
He became available on the American continent since the 1850s
Currently, occurs worldwide, with the United States, Peru, Brazil, China and some other countries that dominate the market. ( 8 )
how to grow
asparagus seeds need three years to sprout and be ready for harvest. ( 9 )
Once completed, the same plants can be trimmed every spring for fifteen to twenty years.
Having originated in a marine environment, which thrives in sandy soils with high salinity.
While other plants would not be able to survive the concentration of salt, asparagus breeze through it!
Farmers usually start very early in the spring, sometimes as early as February in some regions.
Usually plants, one year old or "crowns" are used after the initial harvest.
The bed is first created by removing weeds and adding compost, manure, and soil.
Trenches six to twelve inches deep are then excavated, and crowns are placed with a distance of fifteen inches or less between them.
The trench is then covered, addanother layer of compost, and watered regularly until it grows to the height of the farmer wants.
The harvest period lasts two to three weeks and may occur every day during that time if the weather favors! ( 10 )
Farmers can choose to selectively breed the asparagus to be thicker and more meat or produce the purple variety.
They can even choose to produce white asparagus, which is not chemically altered, but occurs without the presence of sunlight.
Interesting Facts
Here are some fun facts about this vegetable spring:
- Although the word "asparagus" could bring immediately to mind an image of a green plant , which also comes in really less common white and purple colors! White asparagus is grown underground or under plastic domes, and lack of chlorophyll that gives its shade. purple asparagus is grown naturally, and has a fruity flavor that often enjoy raw. ( 11 )
- A study has shown that chickens are incredibly effective in growing asparagus! It can drastically reduce the growth of weeds without damaging crops. ( 12 )
- Asparagus, from the Mediterranean basins salty, can tolerate high levels of salinity in the soil, so farmers use once sea salt as a herbicide.
- China farms most of asparagus in the world, at least 57,000 hectares. For its part, Peru, the second largest producer with 27,000 hectares, more asparagus exports about 50 percent. ( 13 )
- Asparagus has been important in European culture and can be found in some works of art dating back as far as 1580!
- When it is very hot outside, asparagus can grow up to seven inches in one day. They are cut every day during the harvest period.
- California produces most of asparagus about 70 percent in the United States. Stockton, California, spent the entire month of April to celebrate asparagus.
- The asparagus on the market usually comes from male plants. When planted, half of the resulting shoots are male and female half. Flowers vary in appearance, and the female plants also grow a red berry. Farmers prefer male plants because of their productivity. ( 14 )
- Asparagus is actually part of the lily family! Liliaceae is one of the largest families of plants and includes onions, leeks, garlic, gladiolus, green onions, and turnips.
- In Schrobenhausen, Bavaria, Germany, a whole museum is dedicated to asparagus! The European Asparagus Museum (Europäisches Spargelmuseum in German) has everything you want to know about the asparagus, from its history to its cultivation and beyond. ( 15 )
- The asparagusic acid asparagus becomes sulfur-containing compounds, which in turn gives urine a pungent odor, but not all they can smell. ( 16 )
- The cultivation of white asparagus takes work, because it is one of the vegetables more labor intensive to grow since each lance is hand picked as soon as the tips emerge from the soil. It has to be cut at the base and then immediately placed in a dark container to preserve its iridescent color. ( 17 )
Nutrition Facts
Asparagus is a food ingredient precious to use in your regular diet, because it is full of beneficial nutrients!
Moreover, almost no fat and very few calories. It has four grams of carbohydrates and two grams of protein.
Apart from that, asparagus contains only vitamins and minerals.
One cup of 180 grams of asparagus is full of these amazing nutrients that are listed along with their percentage in relation to the recommended daily intake of these nutrients:
- folate (61%)
- vitamin K (180%)
- vitamin C (73%)
- vitamin B1 Thiamin (8%)
- vitamin B6 (2%)
- vitamin A (29%)
- Riboflavin vitamin B2 (11%)
- vitamin Niacin B3 (9%)
- vitamin E (11%)
- calcium (3%)
- magnesium (4%)
- copper (9%)
- phosphorus (9%)
- potassium (9%)
- Zinc (5%)
- manganese ( 13%)
- Selenium (10%)
- iron (6%)
- pantothenic acid (3%)
- protein (11% )
- dietary fiber (12%)
These nutrients are among the most advantageous you can find for the protection of health.
As can be seen in the above figures, a cup of asparagus in cases of some nutrients can provide nearly the total recommended for a day or more intake.
For example, a cup of asparagus will provide more than enough Vitamin K and close enough vitamin C and folic acid.
For other nutrients which represent less than the recommended value ratio, should include other sources of these nutrients in your diet as well, but it is very prominently present in asparagus or only a small amount each of these nutrients it brings several health benefits which are explained below.
31 Science-Backed Health benefits of asparagus
Asparagus and bone health
An important function of vitamin K is providing bone density.
One cup of asparagus provides you with 70 percent of the vitamin K you need for the day.
It helps you absorb more calcium and can thereby prevent osteoporosis and bone fractures.
A study involving Korean adults has shown that vitamin K deficiency in the diet leads to low bone mineral density.
This can cause hip fractures or other types. If you want strong, healthy bones, eat lots of asparagus! ( 18 19 20 21 )
Asparagus and anti-inflammatory
antioxidants are amazing.
They neutralize free radicals in our body and avoid a number of harmful effects, including inflammation.
Asparagus helps fight problems such as type 2 diabetes, cancer and heart disease, and the antioxidant glutathione in asparagus slows aging.
protects the skin from inflammation through UV radiation or contaminants in the environment. ( 22 , 23 , 24 )
purple asparagus in particular is full of anthocyanins, that reduce the toxic elements in the skin and keeps it free from sun damage. ( 25 )
Asparagus and urine output
a natural diuretic, asparagus can help increase urine production in the body.
By expelling body water , the concentration of salts and liquids superfluous is reduced.
This is useful for people suffering from edema, which is the water retention in the body tissues, or high blood pressure. ( 26 )
As a result, inflammation and other effects in the body fluid can be eliminated.
can relieve stress and protect kidney glomeruli due to wear.
A study in rats have shown that asparagus has an anti-urolithiatic effect, which can help prevent or cure urinary tract infection by eliminating the formation of stone concretions in the tract. ( 27 )
Asparagus and digestive tract
Asparagus has a lot of soluble and insoluble fiber, which is crucial for digestive health.
Soluble fiber attracts water and turns gluggy and can slow down the digestive process. ( 28 )
Meanwhile, dietary fiber removes mucoid plaque and other toxins from the intestine, while being ejected.
can also expect regular bowel movements, constipation relief and some protection against colon cancer.
Inulin fiber in asparagus promotes healthy growth of bacteria in the gut. ( 29 )
Therefore, asparagus helps maintain clean and healthy colon .
Asparagus and pregnancy
pregnant women should try asparagus to help with their gestation period.
Asparagus is high in folate, which is quite important during pregnancy because it helps in the synthesis of nucleic acid, which is necessary for rapid growth, for example, during the pregnancy.
The chances of miscarriages or neural tube defects is significantly reduced because folic acid, while the chances of low birth weight, premature birth and growth retardation. ( 30 )
Indeed, it could also be important before conception.
A study in male mice showed that folic acid deficiency correlated with the rate 30 percent higher birth defects. ( 31 )
Men should eat your asparagus too!
Asparagus and cancer
Cancer is a difficult disease to fight, and it seems more and more common.
helps to understand that free radicals may be the cause behind many cancers, and antioxidants can help prevent them.
Sulfur is glutathione in asparagus can destroy carcinogenic substances in the body and recycle antioxidants.
is particularly effective in the immunization against varieties of bone, breast, lung, pancreatic, cervical, and colon cancer.
Since inflammation and chronic oxidative stress often cause cancer, anti-inflammatory benefits of asparagus can be a great way to get rid of it. ( 32 )
Folate also protects against harmful and contributes to rapid mutation and cancer prevention. ( 33 )
Remember that prevention is better than cure.
Asparagus and weight loss
eating asparagus with its low calorie count can help suppress appetite and avoid unhealthy snacks .
is also a great source of soluble fiber insulin, which will further help keep your appetite under control. ( 34 )
Similarly, it has B vitamins (vitamins B1, B2, B3 and B6) which metabolize glucose and helps maintain healthy levels blood sugar .
No accidents blood sugar, which are less likely to binge eating. ( 35 )
To add to this, it helps prevent inflammation.
Nobody wants to look bloated, and diuretic properties of vitamin K, along with the growth of probiotics stimulated by asparagus helps prevent! ( 36 , 37 )
Asparagus and depression
depression is becoming more common every day in part due to increased stress and partly due to high levels of homocysteine, which prevent the brain pathway for nutrients and blood cells.
This affects the production and secretion of some important hormones, such as serotonin, dopamine and norepinephrine.
These hormones make you feel good and keep spirits high.
it can not be dismissed. Without being cheerful, mental health is severely impaired
In addition to regulating your mood, these hormones also regulate sleep and appetite, including asparagus in your diet can help ensure the emotional stability . ( 38 )
Asparagus and heart health
A healthy heart is vital for maintaining a healthy life.
A high level of homocysteine increases the chances of heart disease.
People with above average levels are 1.7 times more likely to develop heart disease and 2.5 times more likely to suffer a stroke than others.
The B vitamins in asparagus can reduce homocysteine levels in the body, according to the results of controlled studies.
Meanwhile, soluble fiber can reduce cholesterol levels . ( 39 40 )
Asparagus and blood sugar regulation
and soluble antioxidants asparagus fibers can help prevent type 2 diabetes
the soluble fiber can modulate the absorption of glucose in the digestive tract, while antioxidants suppress inflammation associated with diabetes.
In research conducted in diabetic rats, insulin production had improved after twenty-eight days as well as the role of beta cells. ( 41 42 )
The B vitamins also help metabolize sugars and starches and help control blood sugar. ( 43 44 )
In addition, calcium, which is present in asparagus, has been shown to have a direct effect on pancreatic cells that regulate insulin secretion.
One study has indicated that long-term consumption of calcium along with vitamin D can reduce the risk of type 2 diabetes by 33 percent. ( 45 46 )
Similarly, people with diabetes are ten times more likely to have a magnesium deficiency , and the addition of magnesium to your diet could reduce the chances of diabetes by 15 percent! ( 47 48 )
Asparagus and Health skin
asparagus has a compound called niacin, which is excellent for getting rid of acne (including severe type).
helps reduce inflammation and skin irritation.
is also useful in the treatment of skin disorders related to inflammation such as bullous pemphigoid and granuloma annular. ( 49 )
The glutathione antioxidant against free radicals and reverses the aging effect of sun damage on the skin.
also it helps heal wounds faster skin. ( 50 51 )
Vitamin C is found in asparagus is also important in this regard.
A study of more than 4,000 women over forty years showed that vitamin C reduces wrinkles and dry skin. ( 52 )
Another beneficial compound is copper stud, which is required to form the pigments in the skin and hair.
Copper also helps form collagen and elastin occurs, which improves firmness and elasticity of the skin.
along with vitamin B12, also prevents premature aging and thinning hair. ( 53 54 )
Asparagus and Kidney Prevention Stone
If you have uric acid kidney stones, you may have been told to stay away from the studs.
That is good advice, because the asparagus can lead to urine being too acidic and worsen their situation. ( 55 )
If you are not suffering from uric acid kidney stones, however, and want to prevent kidney stones in general, asparagus is a great choice.
You can rinse the excess salt and fluids from your body, as well as toxins in the kidneys, which can help prevent the formation of kidney stones. ( 56 )
asparagus also contains vitamin B6, production decreases urinary oxalate, a factor behind production of calcium oxalate kidney stones.
A study conducted for fourteen years has shown an inverse relationship between the intake of vitamin B6 and the formation of kidney stones. ( 57 )
Asparagus and menstrual Health
for many women, four to seven days of the menstrual period are the worst month.
PMS, mood fluctuations, cramps, and uncomfortably heavy flows often accompany periods.
Asparagus contains vitamin K and calcium, which can help combat these symptoms if you happen to have them.
Vitamin K regulates hormones so that you do not experience cramps and other menstrual cramps.
is also excellent for blood clotting and can help control excessive bleeding, relieve cramps further.
One study has shown that vitamin K is injected into the bloodstream can help relieve acute menstrual pain ( 58 ).
Calcium also helps relieve PMS symptoms such as cramps, bloating, breast tenderness, muscle aches, headaches and moodiness. ( 59 )
asparagus and fertility
Asparagus is widely regarded as a powerful aphrodisiac.
His form is certainly a factor, but its nutrients are also important.
Asparagus contains Vitamin E, which is known to improve the quality of sex hormones and cells, both men and women.
reduces lipid peroxidation in sperm cells, keeping them healthy and mobile, and also thickens the lining of the uterus. ( 60 , 61 , 62 )
Similarly, vitamin C can also feed sperm cells and increase counting sperm, keeping bulky and healthy. ( 63 )
Folate also promotes the production of healthy sperm in a number of ways.
Principally, helps create sperm cells with proper chromosome structure required for fertilization.
One study has linked consumption of folic acid with successful pregnancies. ( 64 65 66 )
Research has also shown an increase in estrogen levels with folic acid, resulting in positive effects on the mammary glands, increased blood flow to the genitals, vaginal opening dilated and hypertrophied muscular walls of the oviduct. ( 67 )
Asparagus and Management hangovers
If you have ever gone out for a night of wild drinks and woke the next day with a hangover raging, you know how bad it can be.
hangovers are often accompanied by anxiety, nausea, fatigue, dehydration and stomach disorders.
Asparagus can help prevent that.
Research has shown that the leaves and shoots of asparagus plant can effectively relieve unpleasant symptoms after excessive alcohol consumption, demonstrating a therapeutic benefit of asparagus.
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