ASPARAGUS spears may have the bold look of plants from the primeval wilds, but asparagus comes from the same plant family as flowering lily-of-the-valley. You may be surprised to learn that this unique vegetable has been a luxury food for centuries.
Today, it’s still a food to be prized. Before you select your velvety-tipped spears at the supermarket, they spend at least two seasons in the field. Then they must be picked by hand and shipped in a special
container to preserve freshness. All this effort helps preserve many fragile but powerful nutrients, including a variety of vitamins, minerals and phytonutrients. This veggie has almost no cholesterol or fat. But one word of caution. Asparagus is the top source of the amino acid asparagine and has a high water content, so it may act as a diuretic.
There are four key nutrients in asparagus that are cancer fighters.
VITAMIN A. A study from Sweden shows that nonsmokers who ate the most Vitamin A as well as beta carotene and alpha carotene, which turn into vitamin A—were much less likely to develop stomach cancer. A few asparagus spears give you a good start on beta carotene. To add alpha carotene, add a side of carrots or a piece of pumpkin pie.
FOLATE. This B vitamin may help prevent two types of cancer. According to the American Cancer Society, cancer of the pancreas is one of the leading causes of cancer deaths in the United States. Fortunately, study has found out that getting lots of folate from your diet lowers your risk of this cancer. However, large amounts of folate from supplements does not.
One study suggests that low blood levels of folate might protect against colon cancer while another shows how low folate levels could trigger cancer-starting changes. But don’t stop eating asparagus. It also contains another nutrient that may help foil colon cancer – fructooligosaccharides (FOS).
FOS. Your body doesn’t digest fructooligosaccharides like other nutrients. Instead, bacteria in your colon use this nutrient to make the fatty acid
butyrate. Together, FOS and butyrate may help trigger several processes that keep colon cancer from developing.
VITAMIN C
This antioxidant vitamin can jump in and block the formation of cancer-causing Substances like nitrosamines in foods. It can even prevent these compounds from forming in your stomach if you have enough vitamin C in your stomach acid. That’s how vitamin C may help reduce your danger of stomach cancer.
Asparagus has two nutrients that can help spare your eyes from night blindness, cataracts, macular degeneration and more.
VITAMIN A
It may be more important for your vision than you realize, especially if you’ve had intestinal surgery or surgery for obesity. According to Baylor University report, these surgeries can limit your ability to absorb vitamin A, even if the surgery was done long ago. So if you experience vision loss or night blindness, talk to your doctor about possible vitamin A deficiency. Meanwhile, eat foods like asparagus for added vitamin A.
This valuable nutrients helps keep your eyes working properly. Vitamin A’s antioxidant power may also help protect your retina from the free radical damage that may eventually lead to cataracts, macular degeneration, night blindness and other
vision problems.
GLUTATHIONE
The amino acid glutathione is also a free radical fighting antioxidant. In fact, cataracts are more likely when you don’t have enough
glutathione in your eyes. Fortunately, asparagus is a top source of glutathione especially if you eat it raw. Plus, the high vitamin C in asparagus may help your body bulk up your glutathione levels.
Toughen your bones against osteoporosis
You could end up with rickety bones if you don’t get enough Vitamin K. A key ingredient in hard-to-break bones is a special protein called osteocalcin. Your body can make this protein without vitamin K, but this under-powered osteocalcin won’t help create sturdy bones. Instead, you’ll form softer bone that’s more
easily broken.
But if you get enough vitamin K, your body mixes up a mightier form of osteocalcin, the kind that helps build strong bones. Asparagus can be a big help
because just a half cup of cooked asparagus around 6 spears gives you more than half the daily vitamin K you need. However just remember that if you are
taking blood thinning medicine, talk to your doctor before adding more vitamin K to your diet. Vitamin K is a blood thinner, too.
