How Asparagus Promotes a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin K – 70%
  • Vitamin A – 20%

Good Source of: 

  • Folate – 13%
  • Thiamin – 13%
  • Vitamin C – 13%
  • Riboflavin – 11%

Also a Source of:

  • Vitamin E – 8%
  • Niacin – 7%
  • Vitamin B6 – 6%

Minerals

Good Source of: 

  • Iron – 16%
  • Copper – 13%
  • Manganese – 11%

Also a Source of:

  • Potassium – 8%
  • Phosphorus – 7%
  • Magnesium – 5%
  • Zinc – 5%
  • Selenium – 4%

Other

Excellent Source of: 

  • Fiber – 11%

Also a Source of:

  • Antioxidants
  • Omega 6 Fatty Acids

*All nutritional information found at (1)

How Asparagus Prevents Chronic Disease

How Asparagus Helps Prevent Alzheimer's

  • Animal studies have shown that extracts from asparagus stems can prevent memory impairment. (2)
  • Asparagus is also a source of vitamin E, which has been shown to inhibit the progression of Alzheimer’s. (3)

How Asparagus Helps Prevent Cancer

  • Asparagus contains a derivative, asparagus polysaccharide, that has been shown to have anti-tumor and anti-inflammatory properties.
    • Chronic inflammation can increase your risk of cancer by causing damage to your cells. (4) Asparagus polysaccharide combats inflammation.
  •  Current research is determining just how effective asparagus is at preventing liver cancer; still, more studies are needed to confirm initial findings. (5)
  • Another cause of cancer is oxidative stress, which is induced by free radicals. Free radicals can be neutralized by antioxidants. Asparagus contains a large number of antioxidants, including quercetin, vitamin E, and vitamin C. (6)
    •  Quercetin has been shown to inhibit proliferation of many types of cancers, including breast, cervical, colon, lung, and prostate cancers. (7)
    • Purple asparagus contains high levels of anthocyanins, which give asparagus their purple color. Anthocyanins have anti-cancer and anti-inflammatory properties. (8)
      •  Anthocyanins have been shown to inhibit cancers of the gastrointestinal tract. (9)
  • It is important to note that there are three types of asparagus: green, purple, and white. White has the lowest antioxidant levels. An easy way to understand if a food has a lot of antioxidants is to look for bright colors.

How Asparagus Helps Prevent Cardiovascular Disease

Asparagus contains copper, iron, fiber, potassium, and magnesium, all of which are vital for cardiovascular health.

  • Copper deficiencies are associated with increased risk of heart disease due to increased damage to the heart and blood vessels. (10)
  • Fiber consumption from plants and vegetables is important for preventing cardiovascular disease. Fiber helps to reduce inflammation and regulate blood pressure. (11)
  • Potassium and magnesium also help regulate blood pressure. Potassium consumption directly combats the effects of salt intake on blood pressure. Magnesium also influences blood pressure regulation. (12,13)
  • Asparagus is an excellent source of vitamin K. Vitamin K prevents blood clots, which allows our blood to flow freely. (14)

How Asparagus Helps Prevent Diabetes

Asparagus is a good source of fiber and contains few calories and sugars. Its nutrition profile helps prevent type 2 diabetes.

  • Fiber consumption slows digestion, which helps prevent blood sugar spikes. Asparagus contributes very little to blood sugar levels.
  • Asparagus is also low in calories, while high in fiber, so it may aid in weight loss. Obesity is a significant risk factor for diabetes.
  • Furthermore, in animal studies, asparagus extract improved insulin secretion and beta-cell function. (16)

Asparagus Promotes a Number of Health Benefits

How Asparagus Helps With Anxiety

Studies have shown that asparagus stem extracts can be helpful in the management of anxiety disorders. (15)

How Asparagus Promotes Digestion

Asparagus is a great source of insoluble fiber. Insoluble fiber adds bulk to your stool, which helps waste to pass efficiently. Asparagus also contains a prebiotic fiber called inulin. Prebiotic fibers serve as the food for our gut bacteria, helping good strains of bacteria to thrive. (16) Maintaining a healthy gut microbiome is essential for healthy digestion.

How Asparagus Promotes Immune Health

Asparagus is a good source of vitamin A and vitamin C, which are both important for immune health. Vitamin A and vitamin C support a number of immune functions. (17,18) While a less significant source, asparagus is also a source of zinc. Zinc is essential for multiple parts of the immune system, including hematopoiesis, cell maturation, cell differentiation, and cell cycle progression. (19)

How Asparagus Promotes Vision

Vitamin A is essential for vision health. Vitamin A supports night vision because our bodies convert it into the pigment needed to see at night. (20)

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