What makes asparagus good for you

Asparagus is one of only a few perennial vegetables, meaning they come back year after year. Asparagus grows in temperate or subtropical climates in soils that are not too acidic. Though green asparagus is by far the most common, you may also have seen or tasted purple or white asparagus. Purple asparagus usually tastes a bit sweeter than green, while white asparagus has a milder, more delicate flavor.

The vegetable is grown entirely underground so color-producing chlorophyll never develops and the stalks stay white. Asparagus is known for being one of the most nutritionally balanced vegetables, according to the U.

Department of Agriculture's MyPlate guidelines. Each serving offers: The veggie has also been linked to potential cancer-fighting abilities because it contains the antioxidant glutathione. It may be particularly helpful for patients with bone marrow, breast, colon, larynx, and lung cancers, though researchers note it could negatively interfere with chemotherapy drugs at the same time.

The amino acid asparagine, which is found in very low levels in asparagus, acts as a diuretic. Diuretics are generally safe, but in their more concentrated form, they can potentially lead to dizziness, dehydration , muscle cramps, headaches, and low levels of sodium. Asparagus is a food that may also help alleviate hangovers , suggests one study.

Experts from the Mayo Clinic recommend that people who are looking to lose weight fill up on foods that are not very calorie dense. One example of a food that meets that criteria? When choosing your green asparagus at the grocery store or farmers market, look for spears with a rich green color almost the entire length of the stalk.

The spears should be firm, though keep in mind that the thicker ones are usually more tender than slimmer ones. Steer clear of those that are limp, wilted, or have a smell. Keep your asparagus whole and store it in the refrigerator. To maintain freshness and moisture, wrap the ends in a damp paper towel, then place them in a plastic bag and store them upright in the fridge, if possible.

Otherwise, they may harbor bacteria while being stored in the refrigerator. For some people, eating asparagus comes with a strange side effect: funky-smelling pee. The asparagusic acid is most concentrated at the tips of the spears. Researchers have determined that some people possess a certain genetic makeup that prevents them from smelling anything weird when they hit the bathroom after an asparagus-heavy meal. The vegetable has been the subject of a few controversial studies.

The spring veggie boasts a long list of health and nutritional benefits. Start Slideshow. Credit: Getty Images. Replay gallery. Pinterest Facebook. Up Next Cancel. By Kathleen Felton. Share the Gallery Pinterest Facebook. Skip slide summaries Everything in This Slideshow. 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.

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. Find out more about the potential health benefits of various vegetables.

Asparagus can be green, white, or purple. People should buy it when the stalks are dry and tight, not soft, limp, or wilted. A person can eat it raw or cooked. To keep asparagus fresh, wrap the stem ends in a wet paper towel, and store the asparagus in a plastic bag in the refrigerator.

A person can eat young asparagus whole. However, it may be a good idea to remove the bottoms of older, larger, thicker stems, as these can be tough and woody. Vitamin K plays a role in blood clotting. Anyone who is taking a blood thinner, such as warfarin Coumadin , should not suddenly increase or decrease their consumption of vitamin K.

It is important to discuss any major dietary changes with a doctor first. Also, asparagus extract supplements are available for purchase, but speak to a doctor before trying these or any other supplements. When considering the reported health benefits of any food, it is worth remembering that researchers tend to work with higher concentrations of nutrients than those available from food.

It is more important to consume a balanced, healthful diet than to boost the intake of any one fruit or vegetable, for example. Various asparagus products are available for purchase online. Onions belong to the Allium family of vegetables and herbs. They are a popular food worldwide, and they have many health benefits. Find out all about….