NUTRITIONAL FACTS
Health benefits of asparagus
Asparagus is known for making pee smell funny. 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. Plus, it’s a rich source of antioxidants.
Asparagus can help with weight loss
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. Because your body digests fiber slowly, it keeps you feeling full in between meals.
“Fiber can definitely help you feel satiated, making it beneficial for weight loss,” says Gans. “It can also aid constipation, and research suggests it may help lower cholesterol.”
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.
Asparagus helps prevent UTIs
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.
“When women are not urinating enough, they can get a UTI,” explains Gans. 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 full of antioxidants
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. Although cooking the veggie helps activate its cancer-fighting potential, letting it boil or sauté for too long can negate some nutritional benefits. “Overcooking asparagus could cause the vitamins to leach out into the water,” says Gans.
Asparagus contains vitamin E
Asparagus is also a source of vitamin E, another important antioxidant. This vitamin helps strengthen your immune system and protects cells from the harmful effects of free radicals. 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. “And when you cook it with olive oil, you’re getting healthy fat and vitamin E.”
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