Learn why early spring's delicacy, also known as asparagus, is good for weight loss and so healthy for you!
Asparagus is so good for weight loss and packed with nutrition!
When spring begins to bud, asparagus is everywhere! While very low in calories, this vegetable is a great source of vitamins and minerals. It is also simple to cook. It can be grilled, roasted, sautéed, or steamed in minutes. If you think you don't like asparagus because you grew up eating bitter, soggy, over-boiled asparagus, then please give it another chance with another cooking method. Learn to love this veggie by simply not overcooking it.
I smiled when I found websites devoted entirely to asparagus. I don't know why-everything else has a website, so why not asparagus? The major producers of asparagus in the United States have advisory boards and websites devoted to asparagus: Michigan Asparagus Advisory Board, California Asparagus Commission, and the Washington Asparagus Commission. Check out their websites for tips on cooking and storage as well as for recipes.
Asparagus is particularly high in folate and vitamins A and K. Keep in mind that a food is considered an excellent nutrient source if it meets 20% or more of your RDA in one serving. For asparagus, a standard serving size is six medium spears, a 1/2 cup of pieces, or just over three ounces cooked. For only 20 calories, you get a lot of nutrients!
Folate
You may already know about the importance of folate during pregnancy. Folate is also an essential player in protein and DNA metabolism and red blood cell formation for people of all ages. Super-rich in folate, one serving of asparagus provides a whopping 134 mcg of folate (over 30% RDA for most adults).
Vitamin A
A fat-soluble vitamin, vitamin A is necessary for vision, immunity, and proper growth and healing. Vitamin A's plant form, beta-carotene, is an orange pigment with antioxidant properties. Beta-carotene is commonly found in orange-colored fruits and veggies but also many green veggies like asparagus. The green chlorophyll pigment masks the orange pigment. One serving of asparagus provides 906 IU of vitamin A (30% RDA for most adults).
Vitamin K
Proper blood clotting and bone metabolism are among the necessities of the fat-soluble vitamin K. One serving of asparagus provides 45 mcg of vitamin K, which is 50% of the Adequate Intake (AI) for all adult women and 38% AI for adult men. By the way, nutritionists apply the AI when there is not enough data to formulate an RDA.
The next time you shop at the grocery store or the farmer's market and want something green to add to your meal, consider asparagus. It is nutrient-dense, low in calories, can be eaten raw or cooked, and tastes great in a variety of dishes.
Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.
Asparagus is not only low in fat and calories (one cup of asparagus helps you lose just 32 calories), but it's also high in soluble and insoluble fiber, making it a good choice if you're trying to lose weight. Because the body digests fiber slowly, it helps you feel full between meals.
Bobart. “It can be eaten as part of a healthy diet and will not harm your kidneys.” Those with kidney disease are encouraged to eat a low-potassium diet, so asparagus (six stalks or less) is a great addition.
The dietary fiber in asparagus helps your stomach and intestines continue to work normally. Dietary fiber fuels good bacteria, which help your body digest food and absorb important nutrients. Eating enough fiber also helps prevent problems like hemorrhoids, irritable bowel syndrome, or other painful digestive problems.
Green and purple asparagus have more vitamins. White asparagus is also healthy. Like the other varieties, it contains plenty of minerals, is low in calories and supports kidney function.
The insoluble fiber in asparagus helps you stay regular. And the soluble fiber keeps the good bacteria in your microbiome happy. Asparagus is rich in fiber, but it may go one step further in promoting gut health.
Asparagus can act as a natural diuretic, according to a 2010 study published in the West Indian Medical Journal. This can help rid the body of excess salt and fluid, making it especially good for people suffering from edema and high blood pressure.
Try adding shredded, raw asparagus to pasta dishes and salads. Alternatively, enjoy the spears lightly steamed or sautéed in a frittata, or as a stand-alone side dish. Asparagus is a nutritious choice, regardless of whether it's cooked or raw. Try eating a combination of the two for maximum health benefits.
By the time the tips turn black, you'll notice they're completely mushy and probably smell a little funky, too. If your asparagus is slimy or sticky, feels mushy and soft, smells foul or has visible signs of mold, it's time to toss it.
To reap the greatest health benefits, consider incorporating both cooked and raw asparagus into your diet. That said, from a nutritional standpoint, you can't go wrong with either option.
What part of asparagus should you not eat? Most people trim off the tough, woody ends of asparagus spears before cooking or eating. Can you eat too much asparagus? There are no known side effects of eating too much asparagus, but in large quantities, the fiber in the vegetable may cause diarrhea, gas, or bloating.
The folic acid present in asparagus helps the body to absorb more proteins and accelerates the hair growth process. Rich in Vitamin A, C, iron and fiber; this vegetable not only helps stimulate hair production but also is a good source of silicon for healthy hair.
Specifically, when asparagus was cooked, the content of beta carotene and quercetin - two powerful antioxidants - increased by 24% and 98%, respectively. However, another study found that the antioxidant activity in cooked white asparagus was almost three times higher than in raw asparagus.
Eating asparagus can also improve blood flow to working muscles, that's because it's abundant in folate. And to help you really lean out, the amino acid asparagine found in asparagus prevents unwanted water weight.
Asparagus: Liver enzymes ADH and ALDH have both been found to be elevated with the consumption of asparagus. These enzymes help to metabolize ethanol (alcohol that may have been consumed), and also makes a great hangover remedy, as it protects the liver from contaminates that may lead to scarring or fatty liver.
Broccoli contains more fiber than asparagus, making it an excellent choice for promoting healthy digestion and preventing constipation. Fiber also helps regulate blood sugar levels, supports heart health, and contributes to weight management.
Introduction: My name is Carlyn Walter, I am a lively, glamorous, healthy, clean, powerful, calm, combative person who loves writing and wants to share my knowledge and understanding with you.
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