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Asparagus: Benefits And Harms

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Asparagus asparagus is one of the most delicious, healthy, and expensive vegetable crops. The first sprouts of asparagus are white, green, pinkish-green, or purple, full of vitamins, minerals, and fiber.

Young tender shoots can be eaten raw or steamed, in water, in the oven, or on the grill. Asparagus is one of the earliest vegetables of the new season: harvesting of young shoots begins in April and lasts until July.

The nutritional value of asparagus

All varieties of asparagus contain very few calories – only 22 calories per 100 g. It is a light food in all respects, it is easily digestible, and also saturates the body with essential vitamins and minerals.

Any variety of asparagus boasts valuable vitamins of group B (B1 – 6.7% of the daily value, and B2 – 5.6%), A (9.2% of the daily value), E (13.3% of the daily value), and C (22.2% of the daily value), as well as minerals: calcium, potassium, phosphorus, copper, iron, magnesium and zinc. Asparagus is rich in carotene, saponins, and asparagine (a substance involved in protein synthesis).

100 g of boiled asparagus contains proteins (2.4 g), carbohydrates (4.1 g), and about 2 g of fiber.

Useful properties of asparagus

  • The folic acid content in asparagus is much higher than in other vegetables. 100 grams of asparagus contains about 40% of the daily value of this vitamin. Therefore, asparagus is recommended to be included in the diet of pregnant women to support the normal development of the fetus. Folic acid during pregnancy reduces the risk of miscarriage, premature birth, and congenital abnormalities of the child, and also reduces the likelihood of postpartum depression in the mother. Folic acid is so essential for proper hematopoiesis that its deficiency leads to severe anemia.
  • Asparagus contains a large amount of aspartic acid, which stimulates diuresis or rather increases urine output.
  • The insoluble dietary fiber present in asparagus improves digestion, has a positive effect on intestinal microflora, reduces gas formation, and increases intestinal muscle tone.
  • The saponins contained in asparagus restore lipid metabolism, lower cholesterol, thin, and remove sputum in the bronchi.
  • Green asparagus contains a large number of antioxidants, including vitamin E, which prevent the development of many diseases, reduce the risk of cancer, and, most importantly, premature aging.
  • Since asparagus is a low-calorie product, nutritionists advise adding it to your diet for overweight people.
  • Asparagus is also considered an aphrodisiac, so it is a great choice for a romantic dinner.

Harmful effects of asparagus

Asparagus should not be consumed in case of individual intolerance and during periods of exacerbation of gastrointestinal diseases (especially gastric and duodenal ulcers), as this vegetable irritates the gastric mucosa.

It is also worth remembering that an allergic reaction to asparagus is possible.

Doctors do not advise eating asparagus in case of cystitis, prostatitis, and articular rheumatism, as it can cause exacerbation.

When eating asparagus, like any other product, it is important to remember that everything is good in moderation and never overeat.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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