Asparagus is rich in vitamin K and folic acid (vitamin B9), which is very balanced even among nutritious vegetables. "Asparagus is rich in anti-inflammatory substances," said Laura Flores, a nutritionist in San Diego. It also provides a variety of antioxidant nutrients, including vitamin C, beta carotene, vitamin E and minerals such as zinc, manganese and selenium. "According to a study published in the journal Neuron on 20 13, it is very important for the development and function of the brain. It also contains chromium, a trace mineral that helps insulin transport glucose. It is also particularly rich in glutathione, a detoxification compound that helps to destroy carcinogens. Therefore, asparagus may help to fight or protect some cancers, including bone cancer, breast cancer, lung cancer and colon cancer.
Asparagus is extremely low in calories, about 20 calories per serving (5 sticks), without fat and low in sodium. Can be eaten raw or cooked; However, cooking time affects health benefits. 20 1 1 A study published in Food Chemistry investigated blanching (short cooking asparagus in boiling water) and found that the significant difference of asparagus depends on the soaking time of vegetables. Generally speaking, the longer the asparagus is scalded, the more nutrients it loses, although cooking for too short a time will cause the stem to harden. In addition, the top, middle and bottom of the harpoon are different in sensitivity to blanching time, and the top is the easiest to lose nutrition quickly. Therefore, the author of this study suggests blanching different parts of asparagus at different times.
The following are the nutritional components of asparagus. According to the regulations of the US Food and Drug Administration, the agency has standardized food labeling through the National Labeling and Education Law:
Consumption: 5 asparagus (3.3 ounces/93g) * Percentage of daily value (DV) based on a 2000-calorie diet. Calories: 20 (calories from fat 0)
Dose %DV*Amt Dose %DV* Total fat 0g 0% Total carbohydrate 4g 1% Cholesterol 0mg 0% Dietary fiber 2g 8% Sodium 0mg 0% Sugar 2g Potassium 230mg 7% protein 2g Vitamin A 10% Calcium 2% Vitamin C 15% Iron 2% is beneficial to heart health.
Asparagus is good for your food in many ways. Flores pointed out, "Asparagus is very high in vitamin K, which helps blood coagulation." The high content of B vitamins in vegetables helps to regulate the amino acid homocysteine, and too much homocysteine may be a serious risk factor for heart disease. According to the research of Harvard School of Public Health,
Asparagus also contains more than 1 g of soluble fiber per cup, which can reduce the risk of heart disease. The amino acid asparagus helps to expel excess salt from the body. Finally, asparagus has excellent anti-inflammatory effect and high level of antioxidants, both of which help to reduce the risk of heart disease. Mayo Clinic pointed out that vitamin B6 may affect blood sugar level, and suggested that people with diabetes or hypoglycemia should be cautious. However, healthy people can benefit from the regulating ability of asparagus. "KDSP" and "KDSP" reduce the risk of type 2 diabetes "KDSP" and "KDSP" and heart disease, and the risk of type 2 diabetes increases with the increase of inflammation and oxidative stress. Therefore, asparagus's impressive anti-inflammatory properties and high level of antioxidants make it a good preventive food. A study published in British Journal of Nutrition 20 1 1 also shows that asparagus can improve insulin secretion, improve L function of β cells and reduce the risk of type 2 diabetes. According to an article in The Lancet (1998), beta cells are unique cells that produce, store and release insulin in the pancreas. Glutathione is an anti-aging antioxidant, which is considered to delay the aging process. Folic acid provided by asparagus, combined with B 12, can prevent cognitive decline. A study by Tufts University found that folic acid and B 12 in healthy adults performed better in testing reaction speed and psychological flexibility among people with low levels of folic acid and B 12. KDSP skin KDSP skin KDSP skin KDSP is another magic of antioxidant glutathione: it helps to protect the skin from sunlight. Pollution. In 20 14, a small study was published in Clinical, Cosmetic and Research Dermatology, and healthy adult women aged 30-50 were studied for 10 week. Half of their faces were coated with glutathione emulsion and the other half with placebo emulsion. Glutathione can increase moisture, inhibit the formation of wrinkles and make skin smooth. 20 10 A study published in the West Indian Journal of Medicine shows that it is not clear whether eating foods rich in glutathione, such as asparagus, will have similar effects.
Can keep clean and prevent kidney calculi.
Asparagus can be used as a natural diuretic. This helps to remove excess salt and fluid from the body, especially suitable for patients with edema and hypertension. It also helps to remove toxins from the kidneys and prevent kidney calculi. On the other hand, the National Institutes of Health advised patients with uric acid in kidney calculi to avoid asparagus.
Health during pregnancy
Flores noticed that asparagus contains a lot of folic acid. She said, "Folic acid is very important for the daily consumption of women of childbearing age." Folic acid can reduce the risk of fetal neural tube defects, so expectant mothers must make full use of it.
Digestive health
"As we all know, asparagus helps to stabilize digestion, because it contains a lot of fiber and protein," Flores said, both of which help food to pass through the intestine and relieve discomfort during digestion.
According to Ohio State University, asparagus contains inulin, a unique dietary fiber, which is related to improving digestion. Inulin is a prebiotic and will not be decomposed and digested before reaching the large intestine. There, it breeds bacteria, which are known to improve nutrient absorption, reduce allergies and reduce the risk of colon cancer. "KDSPE", "immune system health and cancer risk" kdspe "kdsps" asparagus is rich in antioxidants and anti-inflammatory drugs, which are usually related to reducing cancer risk. According to a review in Nutrition magazine 20 16, polysaccharides (carbohydrate molecules) found in asparagus help to inhibit the proliferation of dangerous liver cancer cells. When anticancer drugs were injected directly into tumors, scientists found that "it can significantly inhibit the growth of liver tumors and prolong the survival time ... with little toxicity." They have both fat-soluble components and water-soluble components, which means that they have a greater impact on the human body than some other plant nutrients. Their effects on cell membrane and immune response are well known. Today, some animal studies have been completed to learn more about how saponins inhibit the production of inflammatory molecules and promote the activity of white blood cells. 20 17 A study published in Biomedicine and Pharmacology shows that saponins in asparagus may be beneficial components to prevent the formation of secondary tumors. In this study, the effect of saponins extracted from asparagus injected into mice for 56 days was observed. It was found that the cellular immune function was improved, but there was no drug to prevent the typical allergic reaction of secondary tumors.
The risk of eating asparagus "Eating too much asparagus has no life-threatening side effects," Flores said, "but there may be some uncomfortable side effects, such as obvious odor in gas and urine."
She said, you may also be allergic to asparagus, in which case you shouldn't eat it. People who are allergic to other Liliaceae plants such as onion, garlic and leek are more likely to be allergic to asparagus. Symptoms include runny nose, urticaria, dyspnea and swollen lips.
Why does asparagus smell like urine? According to Smithsonian magazine, asparagus is the only food containing chemical aspartic acid. When this veritable chemical is digested, it will decompose into sulfur-containing compounds, which have a strong and unpleasant smell. They are also volatile, which means they can evaporate into the air and your nose. Asparagus acid is not volatile, so asparagus itself has no smell. What's more strange than vegetables causing bad smell? Not everyone can smell it. Scientists are not entirely sure why. Most evidence seems to show that not everyone can smell this smell, although some scientists believe that not everyone can smell this smell.
20 16, a study was published in BMJ medical journal. The researchers examined data from the Nurses' Health Study. This large-scale study involved nearly 7000 European participants to help determine whether aspartic acid has a genetic basis. More than half of the participants could not smell, and the researchers found that the genetic variation near the olfactory receptor gene was related to the ability to detect odor. The researchers suggest that a possible treatment can be created to make the listener deaf, thus increasing the possibility of eating healthy asparagus.
Whether you can smell it or not, it has no adverse effect on the yield or smell of asparagus and the smell in urine.
According to the Michigan Asparagus Advisory Committee, asparagus is actually:
There are three varieties of asparagus: American and English asparagus, green; French asparagus, purple; Spanish and Dutch asparagus, white. Asparagus was first planted in Greece 2500 years ago. "Asparagus" is a Greek word, which means stem or bud. Greeks believe that asparagus is a kind of herbal medicine, which can cure toothache and prevent bee bites. Galen, a doctor in the second century, described asparagus as "clean and cured". It is said that the medicinal value of asparagus continues to this day. The Romans liked asparagus very much and planted it in high walls. In their conquest, they spread it to Gaul, Germany and Britain, and from there to other parts of the world. The states with the highest asparagus production are California, Washington and Michigan. Asparagus grows on the tree crown, which is buried in sand about a foot deep. Under ideal conditions, asparagus can grow 10 inch in 24 hours. In spring and early summer, each crown will send a spear once, about 6-7 weeks. The outdoor temperature determines the time interval of each picking. In the early season, there may be four to five days between picking. As it gets warmer day and night, it may be necessary to pick some fields every 24 hours. After harvest, these seedlings grow into ferns and bear red berries to provide food and nutrition for healthy and high-yield crops in the next season. Asparagus is usually not harvested in the first three years after the crown is planted, so that the crown can form a strong fibrous root system. A carefully planted asparagus can usually grow for 15 years without replanting. The larger the diameter, the better the quality.