Asparagus may still be rarely consumed or even sound foreign to the people of Indonesia. In fact, the benefits of asparagus for the health of the body are no less great than other types of vegetables.
Asparagus has a shape resembling a bamboo stalk and is small in size. These green and white vegetables can be consumed directly or processed by frying or roasting. Asparagus can also be used as an ingredient in soups.
Asparagus is known as one of the most nutritious vegetables. In a serving or about 100 grams of asparagus, it contains 20 calories and a variety of nutrients, such as:
- 1.8–2 grams of fiber
- 2 grams of protein
- 3.8–4 grams of carbohydrates
- 25 milligrams of calcium
- 2 milligrams of iron
- 200 milligrams of potassium
- 50 milligrams of phosphorus
- 0.5 milligrams of zinc
- 1.1 milligrams of vitamin E
- 40 micrograms of vitamin K
Not only the various nutrients above, asparagus also contains folate, vitamin A, vitamin B, vitamin C, selenium, and various antioxidants, such as choline and flavonoids, in fairly high levels.
Various Benefits of Asparagus
Various nutrients contained in asparagus make this vegetable has various benefits that are good for the health of the body. The following are some of the benefits of asparagus that you can get:
1. Prevent chronic disease
Asparagus contains antioxidants, such as vitamin C, flavonoids, and polyphenols. Thanks to its antioxidant content, asparagus is useful for protecting body cells from damage caused by exposure to free radicals.
High exposure to free radicals is known to trigger cell damage and increase the risk of several chronic diseases, such as heart disease and diabetes.
2. Smooth the digestive tract
Asparagus has a fairly high fiber content and is known to be good for the digestive tract. By regularly eating fibrous foods, such as asparagus, you can avoid the risk of constipation.
Not only preventing, the fiber content in asparagus is also able to overcome constipation.
3. Maintain fetal health
Asparagus also contains nutrients that are important for the health of pregnant women and fetuses, such as folate, protein, and various vitamins and minerals.
Folate is an important nutrient that is needed in the early stages of pregnancy. These nutrients serve to ensure the fetus grows and develops healthily. Pregnant women who consume enough folate can protect their fetus from the risk of neural tube defects, such as spina bifida.
4. Prevent the growth of cancer cells
Antioxidants are substances that can prevent cell damage and inhibit the growth of cancer cells. Therefore, the antioxidant content in asparagus is good for preventing the growth of cancer cells. However, the benefits of asparagus on this one still need to be studied further.
In order to prevent cancer, you are still advised to live a healthy lifestyle, such as not smoking and consuming alcoholic beverages, getting enough rest time, controlling stress, and having regular health checks with the doctor.
4. Keep blood pressure stable
Asparagus contains the amino acid asparagine which acts as a natural diuretic. This substance can stimulate the body to eliminate excess salt, water, and toxic substances through urine. Reduced salt levels in the body, can keep blood pressure stable.
Not only that, the diuretic effect of asparagus also makes you urinate more often. Thus, your risk of getting a urinary tract infection will be reduced because bacteria in the urinary tract are excreted in the urine.
6. Control blood sugar
Asparagus is a food with a low glycemic index. This means, asparagus will not make blood sugar rise drastically.
Not only that, asparagus is also rich in complex carbohydrates, antioxidants, and fiber. The content is known to be good for preventing an increase in blood sugar levels and keeping blood sugar stable.
7. Maintain weight
Asparagus is a vegetable that is low in calories, so it is useful for preventing weight gain. If you are trying to lose weight or diet, it never hurts to add asparagus in your diet choices.
In addition to the various benefits above, asparagus also plays a role in the process of blood clotting when an injury occurs and increases bone strength. This is thanks to the high content of calcium and vitamin K in asparagus.
Asparagus is one type of food that is good for consumption to maintain a healthy body. However, some people may have an allergy to this vegetable. However, cases of allergies to asparagus are relatively rare.
If you want to know more about the nutrition and benefits of asparagus, you can ask a nutritionist.