Asparagus is a highly nutritious vegetable that comes with a host of health benefits. And the best part? It is low in calories! Just 1 oz of drained, cooked, boiled asparagus contains a mere 6 calories.
But don't be fooled by its low-calorie content. Asparagus is rich in vitamins and minerals that are essential for your body's overall health and wellbeing. It is packed with vitamin K, vitamin C, vitamin A, folate and iron, just to name a few.
In this article, we'll explore some amazing benefits of consuming 1 oz asparagus (drained, cooked, boiled) on a regular basis.
Rich in Vitamins and Minerals
As mentioned earlier, asparagus is loaded with essential vitamins and minerals that your body needs to function properly. Vitamin K, for example, helps in blood clotting and promotes bone health. Vitamin C is an antioxidant that helps boost your immune system while Vitamin A supports your vision and skin health. Folate is important for pregnant women as it helps prevent birth defects. Iron is necessary for red blood cell production and helps in carrying oxygen throughout the body. Thus, by consuming 1 oz asparagus on a regular basis, you can meet your daily nutritional requirements without worrying about consuming too many calories.
Low in Calories
As we mentioned earlier, asparagus is incredibly low in calories. This makes it an ideal food if you're trying to lose weight or maintain a healthy weight. Instead of snacking on high-calorie processed foods, you can munch on asparagus without feeling guilty. Moreover, the high fiber content in asparagus helps keep you full for longer periods, preventing overeating.
Helps in Digestion
The high fiber content in asparagus not only helps keep you full but also aids in digestion. Fiber bulks up stool, making it easier to pass through the digestive tract. This helps prevent constipation and other digestive issues. Furthermore, asparagus contains a prebiotic called inulin, which promotes the growth of healthy gut bacteria. This, in turn, helps maintain a healthy digestive system.
Asparagus is rich in vitamin K, which is essential for bone health. This vitamin helps activate proteins that are responsible for bone mineralization. It also helps in calcium absorption, which is necessary for strong and healthy bones. Thus, consuming 1 oz asparagus on a regular basis can help prevent the risk of osteoporosis and other bone-related problems.
Fights Cancer
Asparagus is a rich source of antioxidants, which help prevent cell damage caused by free radicals. Free radicals can lead to cancer and other chronic diseases. Moreover, asparagus contains a compound called inulin, which has been shown to have anti-cancer properties. Inulin helps inhibit the growth of cancer cells and promotes apoptosis or programmed cell death.
Good for Heart Health
Asparagus is a great food for your heart health as it contains folate, which helps in reducing homocysteine levels. High levels of homocysteine can lead to heart diseases. Folate also helps in reducing inflammation in the body, which is a contributing factor to heart diseases. Furthermore, the presence of antioxidants in asparagus helps in preventing the oxidation of LDL or bad cholesterol, which can lead to clogged arteries and heart diseases.
Boosts Immune System
As mentioned earlier, asparagus contains vitamin C, which is essential for boosting your immune system. Vitamin C helps in the production of white blood cells, which are responsible for fighting off infections and diseases. Moreover, asparagus contains antioxidants that protect your body against harmful pathogens and toxins. Thus, by consuming 1 oz asparagus on a regular basis, you can keep your immune system healthy and strong.
Can be Consumed in Various Ways
Asparagus is a versatile vegetable that can be consumed in various ways. You can roast it, grill it, steam it, stir-fry it or even eat it raw. Furthermore, asparagus can be paired with various ingredients to create a nutritious and delicious meal. It goes well with eggs, cheese, pasta, chicken, fish and many more.
Good for Pregnant Women
As mentioned earlier, asparagus is rich in folate, which is important for pregnant women. Folate helps prevent birth defects and ensures the healthy development of the fetus. Moreover, asparagus contains vitamin A, which is essential for the development of the fetal respiratory and circulatory systems. It also helps maintain the health of the mother's skin and eyes.
Helps in Weight Loss
As we mentioned earlier, asparagus is low in calories and high in fiber, making it an ideal food for weight loss. Moreover, asparagus is a diuretic vegetable, which means it helps eliminate excess water weight from the body. This, in turn, can aid in weight loss.
Eating healthy is a form of self-respect
5 FAQ About Cooked Asparagus calories
1. How many calories are in 1 oz of cooked asparagus?
1 oz of cooked asparagus contains 6 calories.
2. Is cooked asparagus a low calorie food?
Yes, cooked asparagus is considered a low calorie food due to its low calorie count.
3. Can cooked asparagus help with weight loss?
Cooked asparagus can be a beneficial food for those looking to lose weight due to its low-calorie count and high fiber content, which can help promote feelings of fullness and satisfaction.
4. How should I cook asparagus to maintain its low calorie count?
To maintain the low calorie count of asparagus, avoid adding high calorie toppings such as butter or cheese. Instead, try roasting or grilling asparagus with a small amount of olive oil and seasoning for added flavor.
5. What are some other health benefits of asparagus?
Asparagus is a good source of vitamins A, C, and K, as well as folate and fiber. It has been shown to have anti-inflammatory and antioxidant properties, and may also help support healthy digestion and heart health.