Green and purple asparagus provide as much as 75mg polyphenol antioxidants per 100g serving, including rutin, quercetin and kaempferol which all interact with your SIRTs – proteins which regulate fat metabolism and the speed at which you burn fat to generate energy. These 12 foods are high in antioxidants and can help keep your cells healthy. Not only is asparagus low in fat and calories (one cup sets you back a mere 32 calories), but it also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. “Folic acid is essential for [people] who are planning on getting pregnant, since it can help protect against neural tube defect,” says Gans. Weight Loss Aid. You can also purchase canned asparagus, which is precooked and ready to eat. Asparagus is known for making pee smell funny. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Cooking may enhance antioxidant activity in asparagus, but it can also contribute to nutrient loss. Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. Here's a review of potassium and what it…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Here's How to Know. There are four fat-soluble vitamins in the human diet: A, D, E and K. This guide examines their health benefits, functions and main dietary sources. It’s especially important during the early stages of pregnancy to ensure the healthy development of the baby. 2. In fact, increasing anthocyanin intake has been shown to reduce blood pressure and the risk of heart attacks and heart disease (15, 16, 17). Fiber is indigestible material found in foods. It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract. The veggie helps promote overall digestive health (another benefit of all that soluble and insoluble fiber!). It’s used in dishes around the world, including frittatas, pastas and stir-fries. At room temperature, it would lose … Danny Kim for TIME, Credit: Pictured recipe: Ricotta Gnocchi … Asparagus is an excellent source of folate, also known as vitamin B9. A 2009 study published in the Journal of Food Science conducted on laboratory-grown cells suggested that the minerals and amino acids in asparagus extract may help ease hangovers and protect liver cells from the toxins in alcohol. RELATED: Here’s What a Harvard Cancer Doctor Eats Daily to Prevent Disease, Asparagus is also a source of vitamin E, another important antioxidant. Steam asparagus, covered, 2 minutes or until crisp-tender. “Fiber can definitely help you feel satiated, making it beneficial for weight loss,” says Gans. Asparagus, like other green vegetables, is high in antioxidants. Antioxidants help defend your cells from damage. Increasing the number of these beneficial bacteria plays a role in strengthening the immune system and producing essential nutrients like vitamins B12 and K2 (22, 23, 24). Four asparagus spears contain 22% of your recommended daily allowance of folic acid, making asparagus great for pregnancy. Researchers have found a connection between low levels of folate and vitamin B12 in people who are suffering from depression, leading some docs to prescribe daily doses of both vitamins to patients with depression. This popular vegetable comes in a variety of colors, including green, white and purple. “And when you cook it with olive oil, you’re getting healthy fat and vitamin E.”, RELATED: 6 Eating Habits and Foods that Weaken Your Immune System. Rinse asparagus with cold water and drain. What’s more, purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects in the body (14). Health.com is part of the Meredith Health Group. Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, 10 Moves for a Cardio Workout at Home—No Equipment Required, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, Kate Hudson Shares Weight Loss Diet Plans to Lose 10 Pounds in the New Year, Could Your Chronic UTIs Really Be Painful Bladder Syndrome? Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs. Asparagus, officially known as Asparagus officinalis, is a member of the lily family. It Can Help Fight Cancer. It’s possible that a diet rich in asparagus could prevent these painful infections from developing, since going to the bathroom more frequently can help move bad bacteria out of the urinary tract. High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke (29). “It can also aid constipation, and research suggests it may help lower cholesterol.”. Getty Images, 10 Benefits of Asparagus, According to Nutritionists. Here's How to Know, Here’s What a Harvard Cancer Doctor Eats Daily to Prevent Disease, 6 Eating Habits and Foods that Weaken Your Immune System, 10 Common Hangover Cures and What Doctors Think of Them, Why Am I So Bloated All the Time? If you're looking for asparagus benefits for men that help in the bedroom, consider adding the veggie to your next date night menu: asparagus is a natural aphrodisiac thanks to vitamin B6 and folate, which can help boost feelings of arousal. ​Vitamin K1 vs K2: What’s the Difference? The veggie is packed with other nutrients, too, including vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium,and  protein. Dietary fiber is essential for good digestive health. In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation (3). Asparagus is a good source of potassium, providing 6% of your daily requirement in a half-cup serving. Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure, heart disease and diabetes (18, 19, 20). In addition to being nutritious, asparagus is delicious and easy to incorporate into your diet.

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