Asparagus may have more health benefits than a multivitamin—and should be in your diet

When vegetables are tasty, along with being rich in properties that can compete with a multivitamin, integrating them into the diet becomes much easier. Such is the case with asparagus–packed with antioxidants, a diuretic and full of vitamins, they can be turned into a gourmet dish as well as be part of a daily low-calorie regimen. They exist in many colours but whether white, green, pink or purple, the virtues of asparagus, which is native to the Mediterranean basin and Asia Minor, remain unchanged. Among the best-known properties is that it is a mild diuretic. Even wild asparagus causes the body to purify itself.

Benefits of asparagus

If the presence of antioxidants and vitamins were not enough to make asparagus one of the best vegetables to consume, the nutritional values could elect it as an indispensable diet ally. In fact, a 100-gram serving of it contains only 20 calories and consists of 50 percent protein, 42 percent carbohydrates and 8 percent lipids. Even more important for the health and well-being of the body are its nutritional values. Asparagus is rich in several micronutrients:

• Vitamin E and vitamin C, which are essential against oxidative stress
• Thiamine and B vitamins act as an energy source to keep concentration high and essential for regulating blood sugar
• Vitamin K, which helps with blood clotting and bone health
• Folic acid, essential for pregnant women-contributes to fetal development and can also prevent diseases of the nervous system
• Beta-carotene and carotenoids, which promote the assimilation of vitamin A, which is essential for preventing aging
• Glutathione, which counteracts the harmful effects of sunlight
• Magnesium and potassium, which help manage anxiety and physical fatigue, acting as a real stress reliever
• Calcium, phosphorus and chromium, minerals that regulate insulin's ability to transport glucose into cells
• Selenium, manganese, iron, zinc and copper are excellent antioxidants

The health effects of asparagus

Because of their ability to stimulate diuresis and high fibre content, they provide excellent bowel and regularity benefits. The presence of fibre also helps keep sugar and cholesterol levels under control. A positive effect in terms of prevention as it is an excellent sources of antioxidants– asparagus fights infections. It low in calorie content and has B vitamins, which promote a well-functioning metabolism

Contraindications

Asparagus can be considered free of contraindications. However, their consumption is not recommended for those suffering from cystitis, kidney stones, kidney failure and nephritis, as they stimulate diuresis. The presence of purines and auric acid also makes asparagus inadvisable in cases of gout or hypeuricemia.

Is it better eaten cooked or raw?

Eaten cooked or raw, the benefits of asparagus remain unchanged. Deserving of some attention, however, is its cooking water, which can be reused to make a detox herbal tea. Enriched with lemon and ginger, it is ideal for achieving a diuretic and detox effect. It is also a useful combination for combating hangover, especially perfect when consumed fresh in the morning.

 

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