36 Amazing Benefits of Asparagus
Asparagus (Asparagus Officinalis) is a spring vegetable that belongs to the Asparagaceae family and is native to Europe, Northern Africa, and Western Asia. White asparagus, green asparagus, and purple asparagus are some popular varieties of asparagus.
Being an excellent source of various nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc, asparagus provides numerous health and beauty benefits.
Health Benefits of Asparagus
Some of the major health benefits of asparagus are as follows.
(1) Maintains Homocysteine Level
Vitamin B-6, vitamin B-12, and folate present in the asparagus maintain homocysteine levels in our body.
They convert homocysteine to cysteine which converts back to methionine as per the normal methylation cycle.
A high level of homocysteine could increase the risk of blood vessel damage, venous thrombosis ( blood clots in the veins), atherosclerosis, and other cardiac disorders.
Vitamin B complex also improves the metabolism of starch and sugar, and thus regulates blood sugar level.
(2) Good For Pregnant Women
The rich nutritious profile of asparagus makes it very beneficial during the pregnancy stage.
During pregnancy, a woman needs to ensure that she enjoys a balanced diet loaded with essential nutrients as what she consumes determines not only her health, but also the health, wellness, and development of the fetus in her womb.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the asparagus protect the uterus and fetus growing in the womb from free radical damage.
The folic acid or the folate in asparagus protects the newborns from neurological problems like spina bifida and neural tube defects.
The diuretic property of the asparagus prevents water retention and thus minimizes the risk of edema during pregnancy.
Dietary fibers in asparagus regulate blood sugar levels and thereby minimizes the risk of gestational diabetes.
(3) Fights PMS
Asparagus is beneficial in fighting against PMS due to the presence of vital nutrients like vitamins, minerals, and antioxidants, etc in them.
Asparagus eases premenstrual bloating.
B vitamins present in the asparagus provide relief from stress and anxiety, and thus minimizes symptoms of PMS like menstrual cramps, etc. It controls blood loss and balances hormones during menstruation.
Vitamin C, an anti-inflammatory compound present in the broccoli relieves pain and inflammation experienced during the PMS stage.
(4) Improves Fertility
The aphrodisiac property of the asparagus aids in the treatment of sexual disorders for both males and females.
In men, it enhances libido and boosts sperm count. In women, it treats menopausal syndrome and minimizes the risk of anemia.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in asparagus protect the sperm cells from free radical damage and thus promote sexual health.
Other nutrients like zinc, selenium, and vitamin E also contribute to better sexual health.
(5) Keep The Digestive System Healthy
Asparagus is good for our stomach and improves our digestive health due to the presence of essential nutrients in them.
The laxative properties of the dietary fibers in asparagus improve bowel movement, ensures smooth elimination of stool from our system, and thus provides relief from constipation and other gastrointestinal problems like abdominal pain, irritable bowel syndrome, gas, bloating, indigestion and flatulence, etc.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in the asparagus protect the digestive system from free radical damage and thus minimizes the risk of colon cancer, abdominal cancer, intestinal cancer, and stomach cancer, etc.
Inulin, a probiotic present in the asparagus aids the absorption of nutrients from the food and minimizes the risk of stomach cancer and allergies.
(6) Fights Tumor
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the wild asparagus protects our organ cells from free radical damage, and thus minimizes the risk of various tumors.
Saponins, an anti-inflammatory and antioxidantal compound present in the asparagus elevates the level of glutathione, a detoxifying compound that reduces the risk of diseases like HIV, AIDS, Cystic fibrosis, anemia, and Alzheimer’s disease, etc.
(7) Controls Diabetes
With a low glycemic index of 15, asparagus slowly releases sugar into the bloodstream, prevents a sudden spike in the blood sugar level, and thus manages diabetes.
Dietary fibers in the asparagus slow down sugar absorption into the bloodstream and thus controls blood sugar levels.
Chromium present in the asparagus improves insulin secretion and plays a significant role in controlling diabetes.
Even with these benefits, consume asparagus in moderation and after having a word with your doctor to ensure that there is no food-drug intolerance.
Also, excessive intake of asparagus may lower the blood sugar to an abnormally low level and thereby increasing the risk of hypoglycemia with symptoms like shakiness, dizziness, hunger, hunger, fast heartbeat, confusion, and irritability, etc.
(8) Cures Hangovers
Asparagus helps in curing a hangover and associated symptoms like anxiety, fatigue, and stomach disorders like nausea, vomiting, and diarrhea, etc.
The roots and leaves of asparagus contain an inorganic mineral compound that protects the liver from the toxic effect of the alcohol.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in the asparagus protects our liver and kidneys from free radical damage and improves their functionality.
When our liver works and kidneys work at the optimal level, they can fight off against the toxic effect of the alcohol efficiently.
(9) Improves Vision Health
Asparagus is good for our eyes and improves our ocular health.
Vitamin C, vitamin A and other antioxidantal compounds present in the asparagus protects our eyes from the free radical damage, and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A is an essential mineral for our eyes as it improves vision and deficiency of this mineral may give rise to dryness of the cornea, poor vision, and increased risk of night-blindness.
Vitamin C, an anti-inflammatory compound present in the asparagus protects the eyes from inflammation.
Last but not least, glutathione, an amino acid present in the asparagus also aids in keeping our vision sharp and healthy.
Also, an amino acid called “Glutathione” in the asparagus plays a significant role in improving our ocular health.
(10) Provides Anti-Inflammatory Benefits
Vitamin C, an anti-inflammatory compound present in the asparagus provides relief from pain and inflammation caused by inflammatory diseases like arthritis, rheumatism, rheumatoid, gouts, asthma and bronchial asthma, etc.
(11) Good Source Of Rutin
Asparagus is an excellent source of “Rutin”, an anti-inflammatory flavonoid that prevents blood clotting and aids in the treatment of hemorrhoids.
It also provides several other benefits like preventing hardening of the arteries, reducing blood viscosity, regulating high blood pressure, managing cholesterol level, and improving cardiovascular health.
(12) Treats Tuberculosis
The antioxidantal and anti-inflammatory properties of the asparagus strengthen our respiratory system and help in the treatment of tuberculosis.
Vitamin C, vitamin A and other antioxidantal compounds like flavonoids, phytonutrients, and polyphenols, etc protect our respiratory system from free radical damage, and thus improves the health of the lung tissues. This allows them to work at an optimal level.
Also, the anti-inflammatory properties of vitamin C protect the respiratory system from pain and inflammation caused by inflammatory diseases and thus provides relief from asthma, bronchial asthma, and tuberculosis, etc.
(13) Reduces The Risk Of Neurodegenerative Diseases
Asparagus improves our neurological health and minimizes the risk of neurodegenerative diseases as they contain essential nutrients like vitamins, minerals, and antioxidants, etc.
Antioxidants like vitamin C, vitamin A and other relevant compounds like phytonutrients and polyphenols protect our brain cells aka neurons from free radical damage, and thus minimizes the risk of neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
The anti-inflammatory properties of the asparagus protect the brain cells from inflammation and thus improves their functionality.
Other nutrients like magnesium, iron, zinc, potassium and vitamin B complex, etc also play a significant role in improving neurological health as they provide cognitive benefits like sharper memory, increased focus, better concentration, reduced confusion, etc.
(14) Relieves Depression
Stress and anxiety have almost become a part of our life, and in the long run, it causes havoc to our physical, mental, and emotional health.
Vitamin B complex present in the asparagus relieves stress and anxiety, and thus improves our overall health and well-being.
Other nutrients like zinc, iron, magnesium, and chromium, etc also play an important role in combating stress and depression.
Asparagus enhances the production of estrogen, a hormone that relaxes our nervous system, and thus keeps stress and anxiety at bay.
(15) Cures Epilepsy
Asparagus roots are beneficial for minimizing symptoms of epilepsy, a chronic disorder in which our brain transmits abnormal signals because of the irreversible changes in brain tissues. This leads to recurrent seizures and convulsions.
Asparagus improves our neurological health, and thus provides relief from symptoms of epilepsy.
(16) Treats Urinary Tract Infections
Asparagus improves urinary health and helps in the treatment of urinary tract infections.
Asparagus is a diuretic which means it increases the frequency and flow of the urine and helps in the proper elimination of toxins, pollutants, excess fluids, salts, and other unwanted substances from our system.
This minimizes the risk of urinary tract infections.
Asparagus gives a peculiar and pungent smell to the urine and breaks down the ammonia and sulfur present in the urine into volatile compounds that help with the detoxification.
The anti-urolithiasis properties of the asparagus minimize the development of kidney stones and gall bladder stones and further improves our urinary and renal health.
Vitamin C, vitamin A and other antioxidantal compounds in the asparagus protect our urinary system from free radical damage and improves its functionality.
(17) Maintains Blood Cholesterol Level
Asparagus manages cholesterol levels as it reduces the level of bad LDL cholesterol and increases the level of good HDL cholesterol.
Dietary fibers in the asparagus reduce the level of bad LDL cholesterol and prevent the accumulation of plaque and fat deposits in the arterial walls, and thus minimizes the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits within the arterial walls and is a leading cause of several cardiovascular problems like heart attack, heart stroke, irregular heartbeat, coronary artery disease, etc.
The antioxidants like vitamin C and vitamin A etc in the asparagus also helps in managing cholesterol levels, and thus minimizes the risk of hyperlipidemia and hypercholesterolemia.
(18) Promotes Weight Loss
Asparagus is beneficial for individuals who are on a weight loss journey and would like to get rid of some extra pounds because of its low calorific value.
Eating 100 grams of asparagus provides 20 calories of energy which means one can enjoy asparagus in moderation without worrying about the excessive calorie load.
The dietary fibers in asparagus provide satiety to the stomach, minimizes our urge to eat again and again, and thus controls overeating, a major factor behind obesity.
The abundance of water (around 94 percent) in the asparagus improves digestion, enhances metabolism, and thus helps with weight loss.
Asparagus also contains “Inulin”, a soluble fiber that provides satiety to the stomach. As per a study, just 6 grams of inulin can satisfy our stomach as much as 260 calories diet.
(19) Reduces The Risk Of Various Cancers
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the asparagus protect our cells and tissues from free radical damage, and thus minimizes the risk of colon cancer, abdominal cancer, pancreatic cancer, colon cancer, lung cancer, and intestinal cancer, etc.
Free radicals are the unstabilized ions that get stabilized by stealing electrons from the neighboring molecules, and while doing so, it causes oxidative damage to them.
Saponins and sulforaphane, naturally occurring antioxidants present in the asparagus also play a significant role in minimizing the risk of several cancers.
Folate and B vitamins in the asparagus reduce the risk of colon cancer, pancreatic cancer, colon cancer, colon cancer, and esophageal cancer.
(20) Regulates Blood Pressure
Potassium, a vital mineral present in the asparagus is a natural vasodilator that relaxes blood vessels, improves blood circulation, and provides relief from hypertension or high blood pressure.
Hypertension or high blood pressure is a silent killer that affects millions of people around the world and is a leading cause of several cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(21) Keeps Our Cardiovascular System Healthy
Asparagus is good for our heart and improves our cardiovascular health as it contains various nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Vitamin C, vitamin A and other relevant compounds in asparagus protect our cardiovascular system from free radical damage and allows it to perform at an optimal level.
Dietary fibers in the asparagus reduce LDL cholesterol and thus minimizes the risk of atherosclerosis, a leading cause of several cardiovascular problems.
Potassium, a natural vasodilator present in the asparagus relaxes blood vessels and thus provides relief from hypertension or high blood pressure which could give rise to cardiovascular problems like heart attack, heart stroke, coronary artery disease, and irregular heartbeat, etc.
Vitamin K in the asparagus prevents the accumulation of calcium in the arteries and prevents them from hardening and blocking.
Vitamin B-1 (Thiamine) in the asparagus regulates homocysteine levels in our system and thus minimizes the risk of increased inflammation, irritation of blood vessels, and other cardiovascular problems.
(22) Strengthens Our Bones
Asparagus strengthens our bones and teeth and minimizes the risk of osteoporosis due to the presence of bone-strengthening minerals like vitamin K, calcium, and magnesium in it.
Calcium is an essential mineral for bone health as it plays an important role in the growth and development of the bones.
Lack of this essential mineral can give rise to osteoporosis, a condition in which our bones become weak and fragile, and are prone to damage and fracture.
Vitamin K in the asparagus increases the absorption of calcium in our body and thus minimizes the risk of bone fractures. It also regulates the level of calcium that gets excreted out through urination, regulates bone mineralization, and improves bone mineral density.
(23) Make Our Immune System Stronger
Asparagus strengthens our immune system, the defense mechanism of the body that helps in the prevention and treatment of various microbial infections and diseases, and as well as injuries and wounds.
Vitamin C, vitamin A and other antioxidantal compounds present in the asparagus protect our immune cells aka white blood cells from free radical damage, and thus strengthens our immunity.
When our immunity is stronger, we are less likely to get a cough, cold, fever, and flu, etc.
Vitamin C also enhances the production of white blood cells and further strengthens our immunity.
The anti-inflammatory properties of vitamin C also play a significant role in improving our immunity.
Glutathione present in the asparagus further strengthens our immunity as it destroys carcinogens.
In addition to this, B vitamins and the probiotics present in asparagus are also good for our immune system.
Vitamin B complex, iron, potassium, magnesium, folic acid, and zinc, etc. also plays a significant role in strengthening our immune system.
Beauty Benefits Of Asparagus For Skin
Following are the major beauty benefits of asparagus.
(1) Reduces The Risk Of Premature Ageing
Vitamin C, vitamin E, vitamin A and other antioxidantal compounds present in the asparagus protects our skin cells from free radical damage, and thus minimizes various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc at bay.
Vitamin C also enhances the production of collagen, an amino acid that maintains skin elasticity and is mainly found in the connective tissues like joints, tendons, bones, cartilages, and blood vessels and improves their health and functionality.
Collagen improves skin elasticity and keeps our skin wrinkle-free.
Other nutrients like iron, zinc, selenium, chromium and Vitamin B complex, etc also play a significant role in improving our skin health.
(2) Maintains Skin Health
The rich nutritious profile of asparagus maintains our skin health.
Antioxidantal compounds like vitamin C, vitamin A and other relevant compounds present in the asparagus protect our skin cells from free radical damage and keep various signs of premature aging at bay.
Vitamin C enhances collagen production for maintaining skin elasticity.
Dietary fibers help with skin detoxification and thus minimizes the risk of skin problems like acne and pimples.
The abundance of water ( around 94 percent) in asparagus keeps our skin well moisturized and thus improves skin health.
Other nutrients like vitamin B complex, potassium, and zinc, etc also contribute to better skin health.
(3) Provides Relief From Acne
Acne is a common skin problem that affects millions of people around the world and is primarily caused by the accumulation of toxins, pollutants, dirt, impurities, and other unwanted substances within the skin pores.
The detoxifying properties of the dietary fibers in asparagus eliminates toxins, pollutants, impurities, and other unwanted substances from our bodies.
When there are fewer toxins in our system, they are less likely to accumulate in our skin pores and this minimizes the risk of acne and pimples.
Vital organs like the liver and kidneys also play an important role in eliminating toxins and other unwanted substances from our bodies.
Dietary fibers regulate the secretion of excess oil from our skin glands and prevent acne from worsening.
(5) Increases Collagen Production
Vitamin C, an antioxidantal compound present in the asparagus enhances the production of collagen.
Collagen is an amino acid that maintains skin elasticity and is mainly found in the connective tissues like joints, tendons, blood vessels, cartilages, etc.
They provide shape and elasticity to the skin, and thus minimizes wrinkles and skin sagging.
Vitamin C and other relevant compounds like flavonoids, polyphenols, and phytonutrients, etc also protect our skin cells from free radical damage and keep various signs of premature aging like fine lines, wrinkles, age spots, dark spots and skin blemishes, etc at bay.
(6) Protects Our Skin From UV Rays Of Sun
Asparagus protects our skin from the harmful UV rays of the sun.
Prolonged exposure to UV rays of the sun can cause damage to our skin, and give rise to problems like wrinkles, leathery skin, liver spots, actinic keratosis, solar keratosis, and even eye problems.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in the asparagus protects our skin cells from the ill effects of the UV rays of the sun, and thus minimizes the risk associated with the UV rays. It also reduces the risk of skin cancer associated with the prolonged exposure to UV rays.
(7) Helps In Skin Detoxification
Asparagus is a wonderful skin detoxifier that eliminates toxins, pollutants, and other unwanted substances from our skin pores, and minimizes the risk of acne and pimples.
Dietary fibers present in the asparagus eliminates toxins, pollutants, impurities, and other unwanted substances from our body at the cellular level.
When there are fewer toxins, they are less likely to accumulate in our skin pores, and this minimizes the risk of skin problems.
Antioxidants like vitamin C protects our detoxifying organs like the liver and kidneys from free radical damage and improves their functionality.
High water content (around 94 percent) in the asparagus also contributes to skin detoxification.
(8) Heals Skin Blemishes
Asparagus diminishes skin blemishes like acne scars, pimples, and other skin marks. It improves the natural glow of the skin and makes it flawless.
Vitamin A, vitamin C, vitamin E and other antioxidantal compounds like phytonutrients and polyphenols protects our skin cells from free radical damage, and keep various signs of premature aging at bay.
Vitamin C enhances collagen production that maintains skin elasticity and prevents wrinkles and saggy skin.
(9) Improves Skin Radiance
Asparagus brings out the natural glow of the skin and makes our skin soft, supple, and radiant due to the presence of vital nutrients in them.
It keeps various signs of premature aging at bay as it contains antioxidants like vitamin C that protect our skin from free radical damage.
Vitamin C enhances collagen production that maintains skin elasticity and prevents our skin from becoming dry and flaky.
High Water content ( around 94 percent) present in the asparagus keeps our skin moisturized, and makes it soft and supple.
Other nutrients like zinc, iron, potassium, magnesium and vitamin B complex, etc also contribute to skin health as they nourish our skin, and make it soft, supple, and radiant.
(10) Reduces The Risk Of Glycation
Glycation is an inflammatory condition that breaks down collagen and elastin ( amino acids that maintain skin elasticity) and worsens skin conditions like acne and rosacea.
Consuming asparagus reduces the risk of glycation as it contains B vitamins like vitamin B1, B2, B3, and B6 that metabolize sugars like glucose and fructose, and regulates blood sugar level.
B vitamins in asparagus regulate blood sugar levels and control inflammation for reducing the risk of glycation.
Vitamin C, an anti-inflammatory compound in the asparagus also helps in controlling inflammation.
(11) Reduces Excess Water
Asparagus is a natural diuretic that improves the frequency and flow of urine and helps in getting rid of excess water and unwanted substances like toxins, pollutants from our system.
Vitamin K in the asparagus prevents water retention in the body and minimizes puffiness of the face and body.
Beauty Benefits Of Asparagus For Hair
Some major beauty benefits of asparagus for our hair are as follows
(1) Promotes Hair Growth
Asparagus enhances scalp health and promotes hair growth.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols in the asparagus protect our hair follicles and scalp from free radical damage and minimizes the signs of premature greying of hair, hair fall, dryness of hair, split ends, etc.
Other nutrients like zinc, selenium, potassium, and iron, etc also contribute to scalp health as they provide nourishment to our hair follicles and scalp.
A healthy scalp encourages the growth of new hair follicles and also takes care of the existing hair follicles.
(2) Make Our Hair Strong And Lustrous
Asparagus makes our hair strong and lustrous due to the presence of essential nutrients in them.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in asparagus protect our hair follicles and scalp from free radical damage and minimizes the risk of hair fall, split ends, etc.
Vitamin C enhances collagen production that maintains skin elasticity and keeps our hair healthy.
Other nutrients like vitamin B complex, zinc, selenium, and magnesium, etc also improves our scalp health, and make our hair strong and lustrous.
(3) Helps In Treating Scalp Acne
Acne is a skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, and other unwanted substances from our bodies.
It can also happen at the scalp and is known as scalp acne.
Dietary fibers in the asparagus eliminate toxins, pollutants, and unwanted substances from our body at the cellular level.
When there are fewer toxins, they don’t accumulate in our skin pores or scalp and minimizes the risk of acne and scalp acne.
Dietary fibers also control the secretion of excess oil from our skin pores and prevent acne and scalp acne from worsening.
(4) Reduces The Risk Of Hairfall
Nutrients in the asparagus strengthen our hair follicles and thus minimizes the risk of hair fall.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols protect our hair follicles and scalp from free radical damage and minimizes signs of premature greying of hair, hair fall, split ends, etc.
Iron and potassium in asparagus enhance blood circulation in the scalp and thus promotes scalp health.
Other nutrients like zinc, copper, iron, selenium, and chromium, etc also contribute to better scalp health.
This strengthens our hair follicles and prevents them from breakage.
Nutrients in the asparagus add natural shine to the hair and prevent them from becoming dry and flaky.
Disclaimer
The information contained in the post is for general purposes only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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