Mother Earth Living

Natural Health

Better living through nature

7 Health Benefits of Asparagus

4/13/2012 5:06:00 PM

Tags: natural health, health, asparagus, antioxidants, anti-inflammatory, cancer, heart health, heart disease, lower high blood pressure, homocysteine, diabetes, blood sugar, fiber, folate, digestion, inulin, good bacteria

Nothing heralds the onset of spring like crisp, fresh asparagus. While these fleshy spears are valued for their tender texture and succulent taste, asparagus also packs in a lot of nutritional value to boot. Just check out these seven health benefits of asparagus!

asparagus spears 

Health Benefits of Asparagus

Vitamins and Minerals 

Asparagus is loaded with good stuff: vitamins A, C, E and K; minerals such as folate, iron, potassium and manganese; fiber; and even protein.

Antioxidants 

Asparagus contains rich amounts of glutathione, sometimes referred to as “the mother of all antioxidants.” Glutathione attracts toxins and free radicals to it, then carries them out of the body. In addition to glutathione, asparagus also contains other antioxidants such as beta-carotene, selenium and some of the vitamins and minerals mentioned above.

Anti-Inflammatory 

In addition to its antioxidant content, asparagus also contains high levels of anti-inflammatory compounds such asparanin A, sarsasapogenin, protodioscin and diosgenin. Chronic inflammation can lead to health problems such type 2 diabetes and heart disease, so a diet rich in anti-inflammatory foods can help reduce the risk of developing these problems.

Cancer Prevention 

Thanks to its antioxidant and anti-inflammatory properties, asparagus offers some level of protection against cancer. Although few studies have been conducted on the effects of asparagus on cancer in humans, preliminary research has shown that asparagus extracts can change the metabolic activity of cancer cells in such a way as to protect the body.

Heart Health 

Many of the nutrients found in asparagus play an important role in keeping our hearts healthy. Fiber and B vitamins—of which asparagus contains many, including folate—can help lower the risk of high blood pressure, heart disease and stroke. B vitamins help regulate homocysteine, an amino acid that can be a precursor to heart disease if levels are too high. Asparagus’ anti-inflammatory properties can also aid in heart disease prevention.

Diabetes 

Eating asparagus can also help with blood sugar management. In addition to keeping our hearts healthy, B vitamins help regulate the metabolism of sugars and starches, and a diet rich in fiber and anti-inflammatory nutrients can lower the risk of type 2 diabetes.

Healthy Digestion 

Asparagus also contains a compound called inulin, which aids digestion. Unlike other carbs, inulin passes all the way through our digestive system intact until it reaches the large intestine, where it provides food for good bacteria.

asparagus bundles 

Eating Asparagus

Fresh asparagus doesn’t last long. Asparagus’ respiration rate—the amount of time after picking that a vegetable continues metabolic activity such as taking in oxygen, breaking down sugars and starches, and releasing carbon dioxide—is two to five times higher than other vegetables, meaning that it will perish faster. Fresh asparagus is best consumed with 48 hours of purchase, although tricks such as wrapping the ends in a damp towel or placing the thick end in a glass of cold water in the refrigerator can extend this vegetable’s life.

Asparagus Recipes

Enjoy the many health benefits of asparagus by digging into these scrumptious asparagus recipes.

Pasta with Asparagus and Spring Herbs
Grilled Scallions and Asparagus
Asparagus Soup with Chives
Pickled Asparagus with Lemon, Tarragon and Garlic
Green Curry Asparagus
Asparagus in Raspberry Vinaigrette 

Images: Photo By Yevgeniya Shal/Courtesy Fotolia; Photo By Liz West/Courtesy Flickr


Susan Melgren is the Web Editor of Mother Earth Living. Find her on .



Related Content

Meatless Monday Recipe: Asparagus Soup with Chives

This fresh spring soup is rich and creamy without the heaviness of cream.

3 St Patricks Day Favorites

Try these three delicious, healthy recipes for a happy St. Patricks Day.

In The News: Vitamins May Improve Your Long-Term Memory

A new study finds that people who take vitamins for a decade do better on certain memory tests that ...

Spring into the Season with 5 Superfoods!

Celebrate spring by indulging in these 5 seasonal superfoods—delicious, nutrient-packed fruits and v...

Content Tools
RSS




Post a comment below.

 



Subscribe today and save 50%

First Name: *
Last Name: *
Address: *
City: *
State/Province: *
Zip/Postal Code:*
Country:
Email:*
(* indicates a required item)
Canadian subs: 1 year, (includes postage & GST). Foreign subs: 1 year, . U.S. funds.
Canadian Subscribers - Click Here
Non US and Canadian Subscribers - Click Here

Subscribe to Mother Earth Living!

Welcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $14.95! (Offer valid only in the U.S.)

Or, choose Bill Me and pay just $19.95.