Asparagus: Top 10 Unique Health Benefits

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Asparagus is a famous vegetable with a fascinating history. It has many nutrients and a plethora of health benefits. Let’s learn about it.

Asparagus – History Around the World

Maybe you know a thing or two about asparagus, but there are a couple of interesting facts that you probably would be delighted to discover about the amazing veggie.

Mediterranean:

  • Asparagus is originally from the eastern Mediterranean countries and Africa. It’s springtime, perennial vegetable, member of the Liliaceae family and cousin of the onion, garlic, and leek.

Germany:

  • Germans are crazy about white asparagus. Called the “white gold,” its season is only up until late June. It’s not another species, and it’s just green asparagus that is covered under mounds of soil to deprive it of sunlight. Without the light of the sun, asparagus won’t go through photosynthesis. Thus not producing chlorophyll (the green pigment that color plants), and so it grows white. Because of that, white asparagus has less antioxidative power than the green one. It is also a bit sweeter.
  • Germans are so passionate about the green veggie that they have dedicated a whole museum to it: The European Asparagus Museum in Schrobenhausen, Bavaria.

Egypt:

  • For thousands of years, Ancient Egyptians have used asparagus as a medicine. Ancient Egyptians loved asparagus so much that they dedicated a frieze to it around 3,000 BC. Also, Queen Nefertiti loved it so much that called asparagus “the food of Gods.”

Greece:

  • Ancient Greeks and Romans loved it, too. They liked it so much that Emperor Augustus had his famous “Asparagus Fleet” that brought asparagus fast from the fields to his palace.
  • Greeks also dedicated the plant to Aphrodite, goddess of love.
  • Hippocrates, the ancient Greek doctor, treated diarrhea and urethral problems with the vegetable.
  • Dioscorides, another great Greek physician, recommended asparagus for kidney problems, jaundice, aching teeth, and even sciatica.

France:

  • King Louis XIV cultivated asparagus in the Gardens of Versailles, Louis XV brought a Dutch variety with purple tips, the favorite of his mistress, Madame de Pompadour.

What Nutrients Does Asparagus Contain?

Asparagus is a small nutrients factory. It contains vitamins: A, B1, B2, B3, B5, B6, B9, C, E, K. The veggie also has minerals: potassium, phosphorus, calcium, magnesium, iron, sodium, copper, selenium, iron, zinc, manganese, chromium. It furthermore has flavonoids: quercetin, isorhamnetin, and kaempferol. Not to forget, it additionally has vegetable protein and plenty of dietary fiber.

Top 10 Health Benefits of Asparagus

1. Digestive Help

Low in fat and calories, asparagus is high in soluble and insoluble fibers, which is excellent for your digestive tract.

  • Increase in metabolism.
  • Keep you satiated and full for longer in between meals (so you don’t feel the need to grab a snack, a piece of chocolate, or a slice of pie).
  • Regulate bowel movements.
  • Eliminate constipation.
  • Lower cholesterol levels.
  • Help you lose weight – perfect food if you want to lose weight. Think about it: low calories, low fats, lots of fiber, and 94% water!

2. Great Diuretic

Maybe you’re not happy with the smell of your urine after you ate asparagus, but let me tell you this: your urinary tract is happy. Why is that? It’s an excellent and natural diuretic.

It contains asparagine, which does the following:

  • It helps your body eliminate excess salt from your body.
  • Prevents fluid retention, which is excellent for people suffering from edema.
  • Prevent urinary infection by flushing out continuously and frequently during the day excess fluid. It also flushes out any harmful bacteria that may exist — thus preventing the accumulation of bacteria in your urinary bladder or tract that would lead to painful infections.
  • It helps to reduce high blood pressure.

3. Regulates Blood Sugar Levels

Diabetes is on the rise among Americans. About 10% of the US population suffers from diabetes, and the numbers are growing. Out of these, 90% are type 2 diabetes that is a result of obesity and a sedentary lifestyle.

Asparagus contains chromium, a trace mineral that stimulates insulin to move glucose from the bloodstream into cells. Also, the antioxidants and vitamin B help your body absorb better the glucose. The fiber in the veggie enables you to shed off weight gain.

4. Cancer Fighter

Asparagus is a mighty fighter against several forms of cancer such as breast, colon, lung, bone, and larynx cancer. It contains high levels of glutathione, which breaks down carcinogens. Also, being a rich source of antioxidant, it can fight against damaging free-radicals that have oxidative effects on the body.

5. Anti-Age Veggie

Asparagus is a sprout with a soft tip of the plant. This point is full of antioxidants, such as vitamins A, E, and C, flavonoids, and polyphenols.

Asparagus has the second-highest content of quercetin (flavonoid) among plants. Thi ranking comes after the onion and before green tea.

Studies show that these antioxidative substances have anti-inflammatory, anticarcinogenic, immuno-stimulating, cell, and tissue regenerating properties.

These qualities help you:

  • Slow down the aging process.
  • Protect cells from oxidation.
  • Reduce inflammation.
  • Neutralize free-radicals action.

Although, be careful when you eat your asparagus if you want to benefit from its powerful anti-aging antioxidants, as overcooking it destroys all nutrients. So it’s best to eat it raw or lightly steamed.

6. Brainpower

Folate is one of the asparagus’ nutrients. Studies show that vitamin B12, together with folate, increased the speed of the responses and mental flexibility of people who participated in this test. Thus, it prevents the development of neurodegenerative diseases such as Alzheimer’s or dementia.

7. Sexy Aphrodisiac

By its shape and nutritious content, asparagus is one hot vegetable. It puts you in the mood for love, makes you feel aroused, increases libido. It also boosts testosterone production in men and estrogen production in women. Furthermore, it improves fertility and both men and women.

8. Prevents Osteoporosis

Osteoporosis affects people over 45 years old, mostly women. Bones become less and dense and fragile, and there is an increased risk of fractures and bone injuries. Asparagus helps increases calcium absorption, increases bone density, and prevents the elimination of calcium through urine. It has high amounts of calcium and magnesium, as well as vitamins D and K.

9. Healthy Pregnancy for a Healthy Baby

Folate, or vitamin B9, is an essential nutrient, especially for pregnant women, in the early stages for the healthy development of the baby. Folate plays a role in making red blood cells, healthy cell growth and function, DNA, and other genetic material formation. Insufficient folate in the first weeks of pregnancy may lead to congenital disabilities in the brain and spinal cord of the fetus.

10. Lowers High Blood Pressure

Hypertension affects almost 10% of the population and is a risk factor for cardiovascular diseases and stroke. To regulate and control high blood pressure, doctors recommend: increasing potassium intake and reducing salt intake. Potassium has a healthy double action by relaxes and dilates the walls of the blood vessels and eliminates excess salt through urine. Asparagus is rich in potassium, thus helps with all these actions.

Fun Facts About Asparagus

  • The world’s biggest asparagus producers are China, Peru, Mexico, and Germany.
  • In the United States, the leading producers of asparagus are the State of California, Washington, and Michigan.
  • Some festivals celebrate the mighty vegetable in Sacramento, California; Vale of Evesham in Worcestershire, UK; and Schwetzinger, Germany, among others.
  • Asparagus is one fast-growing plant. You can see it grow under your own eyes! Literally! When it’s hot outside, asparagus grows up to 7 inches a day!
  • Although it takes about three years from seed to harvest asparagus, the plant can live and provide a harvest for up to 20 years!

How to Add Asparagus to Your Diet

Blocked and don’t know what to do with it aside from boiling it and adding white sauce or heavy cream on it? You can lightly steam, sauté, roast, grill it, or eat it raw and add it to any of the following suggestions:

  • Salads
  • Soup
  • Stir-fried
  • Omelet
  • Quiche
  • Pasta or noodles
  • Frittata
  • With rice
  • With quinoa
  • Wrapped in bacon
  • In a sandwich

Enjoy your healthy dose of asparagus in a delicious meal today!