11 Health Benefits Of Eating Asparagus

Botany describes different members of the asparagus family. They have in common the external resemblance of branches covered with thin, soft leaves, rather reminiscent of needles. Asparagus is used in cooking and medicine for its taste and unique medicinal properties. Floral designers value the sprigs of the plant as a wonderful decoration for bouquets.

Quite often consumers confuse asparagus with soy asparagus, asparagus beans and other plants. In this article, we will understand the taste and nutritional characteristics of asparagus, evaluate its medicinal properties, and answer many other questions.

What does asparagus look and taste like?

Asparagus is an herbaceous plant, also called asparagus. As an adult crop, it is a lush, branched shrub that reaches one and a half meters in height. Its young shoots look like miniature spears, the color of which differs depending on the variety. It is sold in bunches of shoots no larger than 7.8 inches.

Asparagus is described as the first spring vegetable, providing a lot of useful substances during the seasonal hypovitaminosis. The first harvest is in the first days of April. The young shoots of asparagus are described as a delicacy with a delicate taste. Depending on the variety, asparagus may have earthy, nutty or truffle notes, hints of broccoli or peas. Recipe features allow you to enhance the flavor profile of the plant. Properly cooked asparagus retains a crunchy texture.

Soy asparagus – how is it different from regular asparagus?

True asparagus are the young shoots of the asparagus plant. They are straight, smooth-surfaced, and fairly dense. They can be white, green or purple. Real asparagus is a nutritious product that contains a lot of vitamins and trace elements.

Soy asparagus (or fuji) is a Korean food product made from the milk of soybeans. When soy milk is boiled, a foam forms on its surface. It is collected and hung to dry. After drying, the product is sliced and packaged. Soy asparagus is a semi-finished product. Rather, the taste of fuji depends on the accompanying ingredients – sauce, spices. It can be an alternative to meat, as it is considered quite nutritious. However, fuji is very low in nutrients. In this sense it definitely loses out to the real thing.

The benefits of asparagus: 11 reasons to include it in your diet

1. Asparagus provides the body with antioxidants

Asparagus contains several substances known to have antioxidant properties, these include glutathione, flavonoids, polyphenols, vitamin E and ascorbic acid. Asparagus has been shown to be a rich source of quercetin, isorhamnetin, and kaempferol.

It was found that the above biochemical compounds can have anti-inflammatory, antiviral, hypotensive, and anti-tumor effects on cells. Proof studies were performed both in test tubes and on animals and humans.

Analysis showed that purple asparagus has much more anthocyanins – pigments that give the characteristic color and implement the antioxidant effect on the cells of the tissues of internal organs.

Regular consumption of foods containing anthocyanins helps maintain normal blood pressure, reduce the likelihood of heart attacks, heart and vascular disease.

Introducing asparagus into the daily diet, combining it with fruits and vegetables, provides the antioxidants needed to improve health.

2. Asparagus improves digestion

Half a cup of asparagus contains almost 0.07 ounces or 7 percent of the recommended daily allowance of dietary fiber. Regular intake of fiber is necessary for normal digestion.

Observations suggest that a diet rich in fiber is an excellent complement to traditional remedies for lowering blood pressure, preventing diabetes and heart disease.

Asparagus contains a lot of insoluble fiber. Plant fiber normalizes and facilitates the process of colon cleansing. Asparagus shoots have some soluble fiber. Soluble fiber combines with water to form a gel-like mass, which serves as food for healthy intestinal microflora – lacto and bifidobacteria.

Healthy intestinal microflora is necessary for the formation of immunity, the synthesis of vitamins K and B12. Asparagus contains a lot of fiber, which means it can support the health of the digestive system.

3. It has hypotensive properties

Statistics show that more than 1.3 billion people suffer from high blood pressure, which is the main cause of severe heart disease and strokes. Two conditions are necessary to normalize blood pressure – sufficient potassium intake and limiting salt intake.

Potassium has a relaxing effect on the walls of blood vessels and eliminates excess salt in the urine. Asparagus contains 6 percent of your daily potassium intake in 5.3 ounces.

Experiments with laboratory animals confirmed that introducing asparagus into the diet reduces blood pressure. For 10 weeks a group of rats was offered a diet containing 5% asparagus. Analysis showed a 17% reduction in blood pressure compared to the control group that received the normal diet.

The hypotensive effect of asparagus is thought to be due to the active phyto components in its composition.

Although no human studies have been conducted, it is known that eating potassium-rich asparagus helps maintain normal blood pressure levels.

4. Asparagus helps to cope with excess weight

The fact is that there are only 20 calories per 5.3 ounces of asparagus. Even though the daily portions consumed are quite large, the body receives a negligible amount of calories.

Asparagus is 94% water. Nutritionists have observed that the presence of low-calorie foods with high water content in the diet contributes to weight loss.

Due to its high fiber content, asparagus is considered a food that can accelerate weight loss and increase the amount of fat burned. Asparagus is recommended as a snack. It is recommended to combine it with a hard-boiled egg to enhance its fat-burning properties. It keeps the feeling of fullness for a long time and facilitates the cleansing of the intestines.

5. Asparagus helps with reproductive tract infections

Asparagus acid, an active amino acid that asparagus is rich in, has a diuretic effect. Consumption of large portions of asparagus shoots provides removal of excess fluid and salt from the body. This can be considered prophylactic for urinary tract infections (UTIs).

Gynecologists believe that UTIs are more common in women with infrequent urination. Asparagus makes women go to the bathroom more often and therefore stimulates the elimination of pathogenic flora from the urinary tract.

6. Provides the body with valuable vitamin E

Vitamin E is a powerful antioxidant that protects cells from the negative effects of free radicals and strengthens protective functions. The anti-aging properties of tocopherol are known, due to which it is also called the vitamin of youth. To maximize the properties of vitamin E, it is recommended to cook asparagus with a little olive oil. The fact is that the full absorption of vitamin E occurs in the presence of fat.

7. Helps to cope with hangover symptoms

After a raucous party, accompanied by large portions of alcoholic beverages, the body just craves fatty foods. An asparagus dish may be the best breakfast option to alleviate the negative effects.

Laboratory experiments have shown that asparagus extract contains minerals and amino acids that protect liver hepatocytes from toxic ethanol compounds. The data were published back in 2009 in the Journal of Food Science.

8. Asparagus fights bloating

Abdominal bloating is a problem that is difficult to cope with. Asparagus can help. It contains soluble and insoluble fiber, which stimulates digestion. Asparagus has been proven to contain prebiotics, which are essential for maintaining a healthy intestinal microbiota. It is the balance of probiotics that helps reduce gas. Removing excess fluid also has a positive effect on the intestines and eliminates the symptoms of flatulence.

9. It is an excellent source of vitamin K

Asparagus, like other leafy vegetables, contains high doses of vitamin K, 52% of the daily value per 5.3 oz. This vitamin is essential for normal blood clotting, without which it would be impossible to stop bleeding. In addition to affecting the quality of the blood, vitamin K is involved in the process of calcium absorption. Full and proper absorption of calcium provides bone strength, increasing their mineral density.

10. Asparagus is good for stomach ulcers

Asparagus shoots are a mandatory component of the diet for people diagnosed with peptic ulcers. The fact is that asparagus has record levels of vitamin U – depending on the type of plant, it ranges from 0.003 to 0.008 oz. in 3.5 oz. of product, which is 10 times higher than in cabbage. Vitamin U is called an anti-ulcer because of its incredible ability to heal damaged mucous membranes of the gastrointestinal tract. It is effective in relieving heartburn attacks, as well as in the treatment of gastritis, gastric ulcers, and duodenal ulcers.

11. Asparagus is a great product for lifting your spirits

It has been proven that irritability and depression are the result of vitamin B12 and folic acid deficiency. Asparagus contains these valuable substances in excess. It was also found to be high in tryptophan, the amino acid responsible for our psycho-emotional mood.

After studying the composition of asparagus shoots, it was recommended to patients with depression. Regular consumption of the product in large portions helps to get rid of deficiency conditions and significantly improve the quality of life.

Benefits for men

Folk medicine has been using asparagus to preserve male health for hundreds of years. It turned out that in the young shoots of asparagus there are active substances that can increase erectile function.

Under laboratory conditions, male rats received an aqueous extract of asparagus. Observations led to the conclusion that this helped to strengthen the erection and shortened the period of oscillation in the attraction to females. After ejaculation, the resting phase in males was shortened and the average number of mating increased.

These studies have led to the conclusion that the effect of asparagus active substances is similar to that of testosterone.

Asparagus is beneficial for the sexual system and libido in women. Asparagus root extract administration to female rats showed stimulation of hypothalamic-pituitary-gonadal system secretion and favorable effect on ovarian follicles.

The use of asparagus in medicine

Because of its diuretic, analgesic, antispasmodic, anti-inflammatory and anti-tumor effects, asparagus is considered a medicinal plant. Asparagus apothecary species has found use in official medicine.

Anti-tumor capabilities

Saponins, substances with antitumor activity, are obtained from old asparagus stems that are not suitable for culinary purposes. The use of saponins in cancer patients has shown an inhibitory effect on primary tumors and metastatic foci. In vitro studies have shown that saponin extracts are active against breast, pancreatic and small intestine cancers. The experiment showed suppression of malignant cell proliferation through modulation of conductive pathways.

Studies with laboratory rats have shown that administration of a methanolic extract isolated from white asparagus shoots stimulates the mechanism of tumor cell death and slows colon carcinogenesis.

Laboratory observations on the effect of asparagus polysaccharides on hepatocellular carcinoma cells confirmed the antitumor properties of the plant. These data were confirmed in experiments with patients with hepatocellular carcinoma. Over time, evidence emerged that asparagus polysaccharides can enhance the effect of the anti-tumor drug mitomycin, cause death and block the reproduction of tumor cells.

In China, they were able to isolate an active substance from green asparagus that dramatically reduces the activation of fibrous matrix-inducing cells.

Indian specialists, using the knowledge of Ayurveda, consider asparagus extract as a substitute for traditional chemotherapy drugs. Synthetic drugs in the course of therapy cause a number of side symptoms, immunosuppression and cytotoxic effects. According to the findings of scientists, asparagus extract shows immune stimulating effect and helps to recover after a course of chemotherapy on laboratory animals.

Organs of the digestive system

Studies have shown that the methanolic extract of asparagus roots has a healing effect on gastric and duodenal ulcers. The active substances were found to stimulate mucus secretion and increase cell longevity. Asparagus extract proved ineffective for ulcers caused by exposure to aspirin, ethyl alcohol, and had no effect on acid and pepsin synthesis.

Rutin, contained in asparagus, relieves the course of ulcer disease and restores tissue after suffering from colitis. Laboratory observations in animals have shown that water and alcohol extracts of asparagus root have antidiarrheal effects.

Effects on the liver and kidneys

Under laboratory conditions, the property of asparagus to influence the processes of stone formation in the kidneys was studied. Alcoholic extract of asparagus was given to animals. The test results showed a decrease in oxalates, phosphates, calcium, which lead to stone formation. At the same time, the animals showed an increase in magnesium, which inhibits the processes of crystallization.

Asparagus active substances, rich in amino acids and minerals, derived from the green leaves of the plant, have a detoxifying effect in alcohol poisoning. At the same time there is a protection of liver cells from the poisonous effects of ethanol.

Diabetes mellitus

Supplements containing active compounds isolated from asparagus show positive results in the treatment of diabetes. Scientists have proved that asparagus components stimulate insulin production and inhibit starch digestion.

In laboratory rats receiving asparagus extract daily, a decrease in blood glucose was observed.

Improvement of the central nervous system

Numerous studies have shown that asparagus supplements have beneficial effects on brain and nervous system functions. The results of observations indicate a pronounced antidepressant and anti-stress effect of the product. Asparagus can improve sleep quality, mitigate mental stress, and stimulate memory processes. The preventive qualities of asparagus against Alzheimer’s disease and other cognitive disorders should be mentioned separately.

Antiviral effect

Indian researchers conducted a series of in vitro experiments that showed the activity of asparagus biochemical compounds against the influenza A virus and herpes virus type I.

Can asparagus be given to pregnant women?

Asparagus is recommended for pregnant women as an excellent source of folic acid, vitamin B9. Asparagus contains 34 percent of an adult’s daily requirement for folic acid and 22 percent of what pregnant women need.

During pregnancy, folate is involved in the process of building red blood cells and DNA synthesis. During the first months of pregnancy, it is important to provide your baby with the nutrients necessary for full development and health.

Daily servings of folic acid ensure the normal formation of the neural tube, protects against defects and spinal cord splitting. The best sources of folate are green vegetables, leafy greens and asparagus.

Neural tube abnormalities cause further learning problems, impaired control of urination, defecation, and physical disability.

The harm of asparagus

The substances in asparagus have an irritant effect. They stimulate the secretion of digestive juices of the gastrointestinal tract. Given this fact, people suffering from exacerbations of chronic digestive diseases should refrain from eating asparagus.

Asparagus is not recommended for children during the first two years of life because of its high fiber content. Children’s body is not good at digesting dietary fiber. Your baby’s first exposure should be to cooked asparagus shoots.

Consumption of raw asparagus shoots can provoke an allergic reaction regardless of the age of the person. Often it appears in the form of hives. In people suffering from hypersensitivity, an innocuous touch to young shoots can provoke skin rashes.

How to choose and how to store?

When choosing asparagus at the market or in the store, look for smooth shoots that are 6 to 7.8 inches long and 0.4 to 0.7 inches in diameter. Quality asparagus is characterized by dense, shiny scales and has a pronounced uniform coloration. Fresh shoots are fairly firm, with a sap moist cut. In stale product it dries out.

Nutritionists recommend eating asparagus on the day it is cut, but you can’t always do this. To keep the shoots fresh, you should untie the bundle, inspect all the stems. At the bottom of a wide enough container, lay a damp towel, on top of it lay out the stems in a single layer. On top of asparagus cover with a damp towel and put in the refrigerator.

High humidity causes bitterness in the stems. Some chefs believe that asparagus can be frozen and kept like that for at least 10 months. However, it loses its specific flavor as it thaws and is only good for hot dishes or toppings for unsweetened baked goods.

Types of asparagus: white, purple and green

Asparagus comes in three colors – white, green and purple. The color indicates the varying degrees of maturity of the shoots, which may belong to the same variety of plant.

White asparagus are the youngest shoots of the plant, which have not yet broken through the soil and have not yet felt the sun’s rays. At harvest time, they are cut just below the ground. To get as many young sprouts as possible, they are covered with earth mounds, light-proof film or inverted crates. White asparagus is a very delicate product with a delicate flavor.

Purple asparagus is also young shoots that have taken on a distinctive color in the light. Purple asparagus is very high in anthocyanins, which make the sprouts have a bitter taste.

Green asparagus is the most common product. It is high in nutrients, vitamins and trace elements.

How to cook asparagus deliciously?

Before cooking asparagus, the shoots are washed and peeled with a vegetable peeler. White asparagus is peeled under the top, and green asparagus is peeled all the way through. The bottom edge is trimmed to 0.7 inches.

Asparagus stalks are gathered into a bundle of 8-10 pieces. A piece of butter is added to boiling, salted water, then the lower part of the shoots, which are characterized by considerable hardness and density, is lowered. Steam rising upward promotes cooking the upper parts of the shoots.

Asparagus cooking time is no more than 8 minutes. If you’re using white asparagus, cook it for about 15 minutes. Properly cooked asparagus is easy to prick with a fork, but remains tender. Asparagus is covered in cold water immediately after removing it from the pot, which helps maintain its attractive color.

Asparagus pickled

The prepared asparagus shoots are placed in boiling water and blanched for about 4 minutes. Then take out the stalks with tongs and put them into a container filled with ice cubes or cold water.

For the marinade take:

• 2 tbsp. soy sauce.
• 2 tbsp. sesame oil.
• 1 Tbsp. rice wine vinegar.
• 1 tsp. sugar.

Asparagus is dried with paper towels, put in a wide glass bowl, pour the marinade and sprinkle liberally with sesame seeds. Stir the shoots with culinary tongs. Cover the container with cling film and put it in the fridge. After 2 hours the ready pickled asparagus can be served to the table.

Asparagus in a pan

Asparagus shoots are washed, peeled, cut off the bottom white part. Heat butter in a frying pan. In the boiling oil, fry the asparagus shoots for 2-3 minutes, turning them occasionally.

The ready asparagus shoots are placed on a paper towel to absorb excess oil. Then place the shoots on a plate, season with sesame oil and sprinkle with sesame seeds.

Asparagus baked in the oven with garlic and cheese

To cook the dish you will need:

• A large bunch of asparagus.
• 0.06 pint of olive oil.
• Salt, black pepper to taste.
• Garlic – 2 cloves.
• 1.7 oz grated parmesan.

Wash asparagus, peel, cut off the bottom hard edge, dry with a napkin. Chop garlic. Pour half of the olive oil on the bottom of a baking dish, spread it with a cooking brush. Spread an even layer of asparagus, sprinkle with garlic, salt and pepper. Spread the rest of the olive oil on top. The form is placed in a preheated oven for 7-9 minutes. Immediately after removing from the oven asparagus is generously sprinkled with grated Parmesan and served with a slice of lemon.