History and Health Benefits of Asparagus

Asparagus is a popular food in many parts of the world. Depending on the type of asparagus, it is eaten raw or cooked, and in dishes such as soups, stews, salads, or on its own. So what does asparagus have and what does asparagus do? The nutrients in asparagus help support heart and bone health, especially folate and iron found in asparagus which are very beneficial during pregnancy. Here, learn more about the history and health benefits of asparagus.

Asparagus is a high-class food of European origin, introduced to Vietnam and loved by many housewives, selected to be included in the menu to prepare nutritious and healthy dishes for the family. family. It is a member of the Lily family - derived from the Greek word for "bud" or "sprout." Now widely grown asparagus around the world, this vegetable is believed to have originated 2,000 years ago in the eastern Mediterranean region, where it is prized for its unique texture and is believed to be is of medicinal and aphrodisiac qualities. Asparagus plants grow from tops planted in sandy soil and under ideal conditions can grow 10 inches in a 24-hour period. The most common varieties are green asparagus, but we can sometimes come across two other varieties in supermarkets and restaurants that are white, thinner and harder to harvest, and purple, which are smaller. and more fruit. Asparagus is one of the best nutritionally balanced vegetables because it contains folic acid and is a good source of potassium, fiber, thiamin (vitamin B1) and vitamin A, vitamin B6 and vitamin C. A 5-ounce serving provides 60% of the RDA, for folic acid, and is low in calories. We can enjoy this vegetarian dish raw or cooked with other foods, which the Romans appreciated

Asparagus is rich in folate acid, according to reliable sources, folic acid is also known as vitamin B9. This nutrient plays an essential role in cell growth, especially in pregnant women during the first few months. Folate is an essential nutrient, and it's especially important at times of rapid growth, such as pregnancy, adolescence, or infancy. Taking folic acid supplements during pregnancy can help prevent stillbirth and protect the developing fetus from neural tube abnormalities.
In addition, people who do not tolerate enough folate from their diet may experience weakness and fatigue due to folate deficiency anemia. 134 grams (g) of asparagus can provide about 17% of an adult's daily folate requirement. In addition, folic acid may also reduce the risk of depression, according to a scientific article published in 2008. It may do so by preventing large amounts of homocysteine ​​from forming in the body. Homocysteine ​​is an amino acid that can prevent blood and nutrients from reaching the brain. If our bodies have too much homocysteine, this can also interfere with the production of feel-good hormones, serotonin, dopamine and norepinephrine. These hormones regulate our mood, sleep, and appetite. Can diet also affect how someone with depression feels?

According to research by the Office of Dietary Supplements (ODS), using folic acid to regulate homocysteine ​​levels may reduce the risk of stroke. That's proven by studies in which people take folate supplements. However, dietary intake can also provide beneficial sources of folate. Asparagus contains fiber, potassium, and antioxidants, all of which contribute to heart health. The authors of a 2017 review showed that people on a high-fiber diet seem to have lower blood pressure and less low-density lipoprotein, or "bad" cholesterol, in their blood. . About 10% of an adult's daily fiber needs are in one cup of asparagus.
According to the American Heart Association (AHA), people should cut back on their intake of added salt or sodium, while increasing their potassium intake to help control blood pressure and reduce the risk of cardiovascular diseases. In addition, our bodies in addition to making healthy products also produce harmful molecules called free radicals, and if they accumulate too much, they can cause harmful effects. to our health. One of the results of this is cardiovascular disease.
The antioxidants in asparagus - including beta carotene, tocopherol and selenium - are great for heart health because antioxidants can fight off bad free radicals. Asparagus is also rich in phosphorus, iron, vitamin K and some calcium, all of which are beneficial for bones. One cup of asparagus can provide almost half of an adult's daily requirement. For example, it was concluded that vitamin K supports bone health in a variety of ways and may help prevent osteoporosis. Meanwhile, asparagus contains iron, potassium, phosphorus, zinc and magnesium which are minerals that support bone health. One cup of asparagus contains nearly 10% of a person's daily phosphorus needs and between one-sixth and one-third of a person's iron needs. An excess of free radicals in the body can lead to cell damage and possibly cancer.
Asparagus contains a host of antioxidants that help the body get rid of these free radicals. According to ODS, scientists have demonstrated a link between low folate levels and various forms of cancer. However, they note that more research is needed to determine the role of folate in a person's diet. Fiber may help prevent colorectal cancer, a population-based screening trial published in 2015 published the results. In the trial, investigators found that people with a high-fiber diet had a lower risk of colorectal cancer than those with a low-fiber diet. Asparagus is rich in fiber and water. These two compounds help prevent constipation and maintain a healthy digestive tract.
Asparagus comes in many different forms - it can be frozen, raw, pre-cooked or preserved. contain different nutritional components respectively. According to the United States Department of Agriculture (USDA), the table below shows the amount of each nutrient in 1 cup,Trusted Source, or 134 grams (g) of raw asparagus, according to the United States Department of Agriculture (USDA). It also shows how many nutrients each adult needs, according to the 2015–2020 Dietary Guidelines for Americans However, recommendations vary, depending on gender and age.

In the diet, asparagus contributes to the color of every meal: green, white or purple. People should buy when the stalk is dry and tight, not soft, mushy, or wilted. We can use asparagus by eating it raw or processing it with other foods such as beef to enhance the flavor of the dish. To keep asparagus fresh for a long time, we should wrap the stalk ends in wet paper towels and store asparagus in a plastic bag in the refrigerator.
We can use whole young asparagus, however the bottoms of older, larger and thicker stems should be removed, as these can be tough and fibrous.
Thus, asparagus is a popular food in European countries, and is now commonly grown and used in many other countries around the world. There is no denying the benefits of asparagus to our health. Asparagus provides a large amount of nutrients, helps in cell development, especially in pregnant women, should be used to provide adequate nutrients for the fetus during development. Asparagus is also good for the cardiovascular system, intestinal tract, strengthens the immune system, respiratory system and prevents aging and osteoporosis for our body.

Reference sources: webmd.com, medicalnewstoday.com