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Asparagus is low in calories yet rich in nutrients. It Can Help Fight Cancer. Danny Kim for TIME, Credit: Here are 19 water-rich foods that are super hydrating. Folic Acid vs. Folate — What’s the Difference? “When women are not urinating enough, they can get a UTI,” explains Gans. Origin of Asparagus. And thanks to prebiotics—carbohydrates that can’t be digested and help encourage a healthy balance of good bacteria, or probiotics, in your digestive track—it can also reduce gas. Are Prenatal Vitamins the Secret to Better Hair and Skin—Even If You're Not Pregnant? In any case, eating more potassium-rich vegetables, such as asparagus, is a great way to help keep your blood pressure in a healthy range. Pictured recipe: Ricotta Gnocchi … This article uncovers 7 health benefits of asparagus, all supported by science. Fiber is indigestible material found in foods. 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? Eating asparagus as part of a fiber-rich diet is an excellent way to help meet your fiber needs and keep your digestive system healthy. RELATED: Here’s What a Harvard Cancer Doctor Eats Daily to Prevent Disease, Asparagus is also a source of vitamin E, another important antioxidant. Furthermore, it’s extremely affordable and widely available at most grocery stores. RELATED: Why Am I So Bloated All the Time? This simple 3-step plan can help you lose weight fast. 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. These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects in a number of human, test-tube and animal studies (10, 11, 12, 13). Potassium is good for blood pressure and asparagus also contains a compound called asparaptine, which helps improve blood flow and in turn helps lower blood pressure. It’s low in calories and a great source of nutrients, including fiber, folate and vitamins A, C and K. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure. ​​Vitamin K has two main forms: vitamin K1 and vitamin K2.​ This article examines the differences between the two, as well as their sources and…. RELATED: 6 Gut-Healthy Recipes That Can Improve Your Mood, To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. Folate is an essential nutrient that helps form red blood cells and produce DNA for healthy growth and development. Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress. Just half a cup of asparagus provides adults with 34% of their daily folate needs and pregnant women with 22% of their daily needs (1). Just half a cup of … Potassium lowers blood pressure in two ways: by relaxing the walls of blood vessels and excreting excess salt through urine (32). Keeping asparagus cool encourages it to retain and hold its vitamins. 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. Asparagus is also rich in fiber, which has been linked to lower body weight and weight loss (36, 37). 11 Reasons for Belly Bloat—and How to Feel Better, Fast. RELATED: Are Prenatal Vitamins the Secret to Better Hair and Skin—Even If You're Not Pregnant? The veggie helps promote overall digestive health (another benefit of all that soluble and insoluble fiber!). Health.com is part of the Meredith Health Group. Eating asparagus along with other fruits and vegetables can provide your body with a range of antioxidants to promote good health. Asparagus is known for making pee smell funny. 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. Research suggests that increasing potassium intake while reducing salt intake is an effective way to lower high blood pressure (30, 31). After 10 weeks, the rats on the asparagus diet had 17% lower blood pressure than the rats on the standard diet (33). How to Lose Weight Fast: 3 Simple Steps, Based on Science, What Does Potassium Do for Your Body? But it can has so many benefits, like helping you beat bloat and lose weight, thanks to its diuretic properties and high fiber content. You can also purchase canned asparagus, which is precooked and ready to eat. This article reviews whether mayo is safe when…. © 2005-2020 Healthline Media a Red Ventures Company. 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. Asparagus is particularly high in insoluble fiber, which adds bulk to stool and supports regular bowel movements. In fact, increasing anthocyanin intake has been shown to reduce blood pressure and the risk of heart attacks and heart disease (15, 16, 17). To maximize the veggie’s calorie-torching potential, pair it with a hard-boiled egg: the combination of fiber-rich asparagus with the egg's protein will leave you feeling satisfied. For over many ages, asparagus has been cultivated around the world. Steam asparagus, covered, 2 minutes or until crisp-tender. Here's How to Know. Here's why a stage 4 breast cancer diagnosis can be so frightening. “Most people think of calcium for healthy bones, but vitamin K is also important,” says Gans. All rights reserved. To fill up on its benefits, roast asparagus with a little olive oil: “Our body absorbs vitamin E better if it’s eaten alongside some fat,” says Gans. Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. Four asparagus spears contain 22% of your recommended daily allowance of folic acid, making asparagus great for pregnancy. Asparagus is a good source of potassium, providing 6% of your daily requirement in a half-cup serving. RELATED: The Best and Worst Foods for His Penis. Asparagus is low in calories but boasts an impressive nutrient profile. It’s used in dishes around the world, including frittatas, pastas and stir-fries. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. But it can has so many benefits, like helping you beat bloat and lose weight, thanks to its diuretic properties and high fiber content. At the … A 2019 review in Frontiers of Neuroscience found that folic acid supplements help reduce risk of premature birth when take prior to conception compared with women who didn't take additional folic acid. Furthermore, it’s about 94% water. When shopping for fresh asparagus, look for firm stems and tight, closed tips. “Folic acid is essential for [people] who are planning on getting pregnant, since it can help protect against neural tube defect,” says Gans. Folic acid and folate are two forms of vitamin B9. Potassium helps regulate critical body functions, and a potassium-rich diet is linked to health benefits. In other words, eating more of the spears can help flush excess fluid and salt from your body, which may help prevent urinary tract infections. This popular vegetable comes in a variety of colors, including green, white and purple. All rights reserved. © Copyright 2020 Meredith Corporation. “It can actually help your body absorb calcium.”, RELATED: Dr. Fauci Says It's Fine to Take Vitamins C and D to Help Boost Your Immune System—Here's What to Know. Antioxidants help defend your cells from damage. Asparagus, like other green vegetables, is high in antioxidants. “Fiber can definitely help you feel satiated, making it beneficial for weight loss,” says Gans. 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. At room temperature, it would lose … 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? 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). Researchers believed this effect was due to an active compound in asparagus that causes blood vessels to dilate. Although cooking the veggie helps activate its cancer-fighting potential, letting it boil or sauté for too long can negate some nutritional benefits. : by relaxing the walls of blood vessels and excreting excess salt through urine ( )!, they can get a UTI, ” explains Gans know If you 're asparagus benefits weight loss Pregnant milligrams of potassium,... The effects of asparagus, like other green vegetables, is a major factor. Variety asparagus benefits weight loss ways, including cancer ( 4, 5 ) excellent source of potassium providing... Of soluble fiber, is a nutritious and tasty addition to any diet for Belly Bloat—and to... 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