Asparagus can improve mood and help with weight control: Benefits for body

What is asparagus

Asparagus is a vegetable crop that originates from the asparagus family, which comprises around 300 species. Some of them are grown as decorative plants, but certain varieties of asparagus are edible.

Most people are familiar with the edible variety known as garden asparagus, or Asparagus officinalis - a thin green plant resembling a spear. This variety was first cultivated in Greece over 2,500 years ago.

Asparagus typically grows in temperate climates. Unlike most vegetables that require seasonal planting, asparagus is a perennial plant that regrows year after year, so it can periodically be found in the wild.

While green asparagus is the most common, there are also pink, purple, and white varieties.

Nutritional value of asparagus

Asparagus is a relatively low-calorie vegetable but an excellent source of vitamins and minerals.

Specifically, one cup of raw asparagus contains the following nutrients:

Calories - 26.8

Fat - 0.161 g

Protein - 2.95 g

Fiber - 2.81 g

Carbohydrates - 5.2 g

Sodium - 2.68 mg

Asparagus is a source of vitamins C, A, K, and E, B-group vitamins, potassium, and phosphorus. Additionally, asparagus contains small amounts of other trace minerals such as iron, zinc, and riboflavin.

Benefits of asparagus for the body

Primarily due to its low calorie content, low fat, and high fiber content, asparagus aids in weight management - the body digests fiber slowly, leading to a feeling of fullness between meals.

Fiber also improves digestion and can help reduce the risk of heart disease, high blood pressure, and diabetes. Additionally, inulin in asparagus promotes a balance of intestinal bacteria - probiotics - improving digestion and reducing gas formation.

Asparagus, like other green vegetables, is rich in antioxidants - compounds that help protect cells from the harmful effects of free radicals and reduce the risk of chronic diseases.

Antioxidants include vitamin E, vitamin C, and glutathione, as well as various flavonoids and polyphenols. In particular, flavonoids such as quercetin, isorhamnetin, and kaempferol have anti-inflammatory and antiviral properties.

Asparagus is a source of antioxidants (illustration: Freepik)

Saponin protodioscin, found in asparagus, helps support reproductive health by increasing testosterone production, boosting libido post-menopause, and positively affecting ovarian health.

Folic acid, also present in asparagus, positively impacts reproductive functions. Additionally, the vitamins contained in this vegetable not only enhance immunity but also have a positive effect on vision, skin, and bones.

Moreover, the B vitamins found in asparagus can improve mood and help manage irritability.

When not to eat asparagus

Despite its benefits, it's not recommended to consume asparagus in the following cases:

• Allergy to asparagus or plants from the lily family, such as onions, leeks, garlic, and chives.
• Rheumatism, arthritis, or gout.
• Prostatitis or cystitis.
• Gastrointestinal diseases.

In such cases, it's important to consult with a doctor regarding a balanced diet, just as in the case of child nutrition.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.