A cup of asparagus supplies approximately 263 mcg of folate. A B vitamin essential for proper cellular division, because it is necessary in DNA synthesis and therefore, very important to help prevent birth defects. Without folate, the fetus’ nervous system cells do not divide properly. Inadequate folate during pregnancy has been linked to several birth defects, including neural tube defects, like spinal bifida.
Folate gets its name from the Latin word “folium” meaning “foliage” because it is found in green leafy vegetables. Despites folate’s wide availability in food, folate deficiency is the most common vitamin deficiency in the world. Folate is also essential for a healthy cardiovascular system. Folate, along with vitamin B6and B12 is necessary for the conversion of homocysteine into cysteine. When folate levels are low, blood levels of homocysteine rise. A situation that is significantly increases the risk for heart disease. Homocysteine promotes atherosclerosis, by reducing the integrity of blood vessel walls and by interfering with the formation of collagen, which is the main protein in our connective tissue.
Elevations of homocysteine are found in approximately 20% to 40% of patients with heart disease. And, it is estimated that the consumption of 400 mcg of folate daily would reduce the number of heart attach suffered each year, by 10%. Just one serving of asparagus supplies almost 60% of the daily recommended intake of folate.
Asparagus is a natural diuretic. It is very good source of potassium, 288 mg per cup and low in sodium, 19.8 mg per cup. Historically, asparagus has been used to treat inflammation, such as arthritis and rheumatism. And, may also be helpful for PMS-related water retention. Asparagus contain a special insoluble fiber called “inulin” that help promoting friendly bacteria in our large intestine. Inulin supports the growth and activity of these friendly bacteria. And, when populations of friendly bacteria are high, it is much more difficult for unfriendly bacteria to gain a foothold in our intestinal tract.
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