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Get nutrients for your body by asparagus consumption

asparagusAsparagus benefits to health because it combines many useful features. Asparagus is easily digestible, low in calories and composed of plenty of vitamins and minerals. Eat only young fruits of asparagus that they are the most tender and tasty.

Composition of asparagus.

One hundred grams of asparagus contain: proteins - 2.2 g, fat - 0.1 g, carbohydrates – 3.1 g, calorie - 21 kcal, as well as a rich set of macro- and microelements: potassium - 196.0 mg, calcium - 21.0 mg, magnesium - 20.0 mg, sodium - 2.0 mg, phosphorus - 62.0 mg, iron - 2.1 mg, manganese – 0.2 mg, zinc - 0.5 mg, copper – 0.2 mg and selenium 2.3 mcg.

The list of contained in asparagus vitamins: A, B1, B2, B3, B5, B6, B9, C, E, K, PP.

Asparagus benefits for health.

Asparagus helps to prevent a depression. Folate may help ward off depression by preventing an excess of homocysteine from forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.

Asparagus lowers risk of heart diseases. Excess homocysteine levels are also a marker for coronary artery disease. People with above-normal levels of homocysteine are 1.7 times more likely to develop heart disease and 2.5 times more likely to suffer a stroke.

Asparagus prevents osteoporosis. Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of asparagus provides 70% of your vitamin K needs for the day. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium. The iron in asparagus also plays a crucial role in maintaining the strength and elasticity of bones and joints.

Asparagus is a prophylaxis against cancer. Low levels of folate intake have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.

Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate supplementation provides the same anti-cancer benefits.

Asparagus improves a digestion. Asparagus is high in both fiber and water content, which helps to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.

Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer and obesity.

Asparagus: harm and contraindications.

You should not eat asparagus in case of individual intolerance and in exacerbation of diseases of gastrointestinal tract (especially gastric ulcer and duodenal ulcer), as this vegetable irritates stomach.

It's also necessary to  remember that you may experience an allergic reaction to the asparagus. Besides, it's not recommended for people suffering from diabetes.

Doctors do not advise to take asparagus in cystitis, prostatitis and rheumatism, as it may cause aggravation.

At the use of asparagus, as well as any other product, it's important to remember that should not to overeat asparagus.

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