What is asparagus high in

But it can has so many benefits, like helping you beat bloat and lose weight, thanks to its diuretic properties and high fiber content.

The veggie is packed with other nutrients, too, including vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium,and protein.

Because your body digests fiber slowly, it keeps you feeling full in between meals. Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. 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. Here's How to Know. Asparagus—purple asparagus in particular—is full of anthocyanins, which give fruits and veggies their red, blue, and purple hues and have antioxidant effects that could help your body fight damaging free radicals.

When preparing asparagus, try not to either overcook or undercook it. Asparagus is also a source of vitamin E , another important antioxidant. Cardiovascular disease may be one result of this.

The antioxidants in asparagus — including beta carotene , tocopherol, and selenium — may contribute to cardiovascular health because antioxidants may combat free radicals. Find more information on antioxidant-rich foods here. Asparagus contains phosphorus, iron, vitamin K, and some calcium , all of which contribute to bone health. Meanwhile, iron, potassium, phosphorus, zinc, and magnesium are among the minerals that support bone health , and asparagus contains all of these.

Learn more about how to maintain bone strength naturally. High levels of free radicals in the body can lead to cell damage that may result in cancer.

Asparagus provides a range of antioxidants that may help the body eliminate these unwanted substances. According the ODS, scientists have found links between low folate levels and various forms of cancer. However, they note that more research is necessary to identify what role dietary folate may play. Fiber may help prevent colorectal cancer , according to results of a population-based screening trial published in The investigators found that people with high fiber diets were significantly less likely to develop colorectal cancer than those who ate low amounts of fiber.

Asparagus is rich in fiber and water. Both help prevent constipation and maintain a healthy digestive tract. Learn more about high fiber foods. Asparagus is available in various forms — it may be frozen, raw, precooked, or preserved. The nutritional contents vary accordingly. The table below shows the amount of each nutrient in 1 cup, or grams g , of raw asparagus, according to the United States Department of Agriculture USDA.

It also shows how much of each nutrient an adult needs, according to the — Dietary Guidelines for Americans. However, requirements vary, depending on sex and age. Back to Recipes Smoothies Autumn drinks See more. Back to Recipes Whole foods recipes Healthy dinners See more.

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Dairy-free diet Popular diets Healthy meal subscriptions Best vegan protein powders. Home How to Guide Top 5 health benefits of asparagus. What is asparagus? Top 5 health benefits of asparagus. Asparagus is one of a number of vegetables that act as a prebiotic , feeding the beneficial bacteria which live in our digestive systems , helping them thrive and increase in number. Encouragingly, research has shown that cooked asparagus may be useful in gastrointestinal conditions as it helps to regulate the digestive system, thereby reducing inflammation and promoting repair.

This article uncovers 7 health benefits of asparagus, all supported by science. Many Nutrients But Few Calories. Share on Pinterest. Good Source of Antioxidants. Summary Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols.

Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease. Can Improve Digestive Health. Just half a cup of asparagus contains 1.

Summary As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes. Helps Support a Healthy Pregnancy. Asparagus is an excellent source of folate, also known as vitamin B9. Summary Asparagus is high in folate vitamin B9 , an important nutrient that helps reduce the risk of neural tube defects during pregnancy.

Helps Lower Blood Pressure. Summary Asparagus contains potassium, a mineral that can help lower high blood pressure. In addition, animal research has found that asparagus may contain an active compound that dilates blood vessels, thus lowering blood pressure.

Can Help You Lose Weight. Currently, no studies have tested the effects of asparagus on weight loss. Summary Asparagus has a number of features that make it a weight-loss friendly food. Easy to Add to Your Diet. In addition to being nutritious, asparagus is delicious and easy to incorporate into your diet. When shopping for fresh asparagus, look for firm stems and tight, closed tips.