Asparagus is a member of the lily family – the remarkable popular ancient spring vegetable which believed to have originated 2000 years ago in the eastern Mediterranean region. Egyptians, Greek and Romans cultivated asparagus as early as 3000 B.C. In Europe asparagus became particularly popular in France during the 18th century during the rule of Louis XIV.
Nowadays you can discover white delicate asparagus which is difficult to harvest, popular green asparagus and purple asparagus which is smaller and fruitier. Asparagus is one of the first foods that signal the start of spring – it is harvested in the spring when it is 2.5-3 cm (about 6-8 inches) tall.
Asparagus has unique texture and it reputed to have medicinal qualities and to be the aphrodisiac (the substance that, when consumed, increases sexual desire).
Asparagus health benefits based on its nutritional properties – high in folic acid and rich source of potassium, fiber, protein, thiamin and vitamins A, B, C. Several studies have suggested that increased consumption of asparagus can decrease the risk of obesity, diabetes, heart disease and some other diseases. Main asparagus health benefits are explained by its anti-inflammatory and anti-oxidant properties.
Asparagus and digestion
Asparagus contain so called “inulin” – it is unique type of carbohydrate. The difference between inulin and other carbs is that inulin does not get broken down in the first segments of the digestive tract BUT it passes undigested all the way to our large intestine and here it becomes the ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, decreased risks of allergy and lower risks of colon cancer.
In addition, asparagus is rich in fiber and protein – both essential for good digestion and immunity helping stabilize the digestion and keep food moving through digestive tract at the desirable rate. In ancient medicine asparagus was used for digestive dysfunctions and prevention of constipation. Nowadays the asparagus is considered as a great food for improving digestive support in most healthy diets.
Asparagus and cardio-vascular system
Asparagus is a good source of B vitamins (B1, B2, B6) which play a key role in regulation of homocysteine – critical component for heart health. Homocysteine is an amino acid – elevated levels of homocystein increase risk factor for heart disease.
It was also noted that not only increased levels of fiber in asparagus decrease the risk of heart diseases but also aspagus anti-inflammatory and anti-oxidant factors can prevent and treat heart chronic diseases.
Asparagus and cancer
Asparagus
It was already noted that main asparagus health benefits are explained by its anti-inflammatory and anti-oxidant properties. At the same time, it is well known that all anti-inflammation and anti-oxidant factors can reduce risks for certain cancers – excessive inflammation and chronic oxidative stress can trigger development of variety cancer types.
Scientists discovered that decreased levels of folate intake can increase the risk of breast cancer in women. As asparagus is high in folic acid, it is making asparagus as a perfect protective vegetable for women with breast cancer risks. It was also noted that folic acid can protect against colon, stomach, pancreatic and cervical cancers.
Laboratory animal tests demonstrated that asparagus and asparagus extracts can change the metabolic activity of cancer cell types, and these changes are protective in nature and related to better regulation of inflammation and oxidative stress.
Asparagus contains amino acid “asparagine” and the enzyme “asparaginase” – according to scientists, both can be effective in treatment of acute lymphoblastic leukemia.
Asparagus and skin
One of asparagus antioxidants called “glutathione” which is known to protect the skin from sun damage, pollution and the effects of aging.
Asparagus and diabetes
Asparagus is a rich source of B vitamins which play a key role in the metabolism of sugars and starches – they are critical for healthy blood sugar regulation.
Anti-inflammatory asparagus properties and fiber can be considered as key elements for prevention of type 2 diabetes.
Asparagus and birth defects
Asparagus is one of the best natural sources of folate. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy and adolescence. Folic acid is important for pregnant women to protect their infants against miscarriage and neural tube defects.
Asparagus and depression
Folic acid from asparagus can reduce chances for depression by preventing an excess of homocysteine from forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of so called “happy hormones” (serotonin, dopamine, norepinephrine) which regulate not only mood, but sleep and appetite as well.
Asparagus and osteoporosis
It is important to know that one cup of asparagus provides 70% of daily vitamin K needs. It is also known that limited vitamin K intake is linked with a high risk of bone fracture. This why the consumption of the adequate amount of vitamin K daily improves bone health by improving calcium absorption and reducing urinary excretion of calcium. The iron in asparagus also plays a crucial role in maintaining the strength and elasticity of bones and joints.
