AHA (Alpha Hydroxy Acid)

I recently use AHA/BHA toner

Lately I use skin care product contain AHA in it. Many skin care product contain with this AHA. So what are this AHA? And what is this AHA benefit for skin?

Alpha hydroxy acids (AHA) essentially originate from milk and fruit sugars. The most common AHA are lactic acid & glycolic acid. These two acids in particular penetrate the skin very well and are often used in skin care products.

The main benefit of an alpha hydroxy acid is its ability to exfoliate the skin. They essentially remove the "glue" from the upper layer of skin that holds onto the old, dead skin cells. By effectively removing that top layer of skin, the alpha hydroxy acids serve to help new skin grow.

Alpha hydroxy acids reduce the look of wrinkles, help to reduce the likelihood that wrinkles will develop, make skin smoother and can help skin that's uneven and hyper pigmented become smoother and more even.

AHA seem to work best for most people in a concentration of 5% to 7%, and that's the concentration found in most products that contain the AHAs.
When you use an AHA product, you make your skin more vulnerable to damage from the sun. It's recommended that if you use an AHA product, you also use a high-quality sunscreen to protect your skin from the sun.

There are two major side effects to using AHA products: sun sensitivity and irritation. AHA products can increase your sensitivity to the sun by as much as 50%, so it's essential that a good sunscreen is used. Irritation is another possible side effect of AHA use. Some of these symptoms might include redness, burning and itching. If the symptoms continue after you have used the product for some time and your skin has had a chance to adapt, try using a product that contains less of the AHA concentration.

Because of concerns over the side effects of AHA, the FDA in 1997 announced that AHA are safe for use by consumers with the following guidelines:

• The AHA concentrations is 10% or less
• The final product has a pH of 3.5 or higher
• The final product must have an effective sunscreen in the formulation or warn people to use sunscreen products.

AHA are found in a variety of skincare products, including moisturizers, cleansers, eye cream, sunscreen, and foundations. However, it is best to pick one product that contains the proper formulation of AHA to use as your exfoliant and then choose other skincare products or cosmetics that don't contain AHA to reduce the likelihood of skin irritation.

Using an AHA in a moisturizer base may be the best combination of products. Cleansers containing AHA are not very effective because the AHA must be absorbed into the skin to work. Cleansers are washed off before this absorption occurs.

Sunscreen must be applied liberally when using an AHA product. The sunscreen should have an SPF of at least 15 for UVB protection and contain avobenzone, titanium dioxide or zinc oxide for UVA protection.
AHA work best in a concentration 5 to 8 percent and at a pH of 3 to 4.

Cr: glycolic acid, verywell

Aubergine (part 2)

Full of vitamins, minerals and dietary fibre and with the potential to lower cholesterol and help manage weight, aubergines are a great choice for salads, stews and beyond.

Weight Loss

Eggplant consists of excessive quantities of fiber, which make it an excellent food within the combat with cancer. Yet, the fiber present in eggplant has got various other uses-namely, its capability to certainly be agreat tool for individuals that are attempting to shed weight. Fiber is really a comparatively 'bulky' food, which means that it takes up lots of room within the stomach. As a result, by consuming eggplant in the salad or even appetizer just before a meal, dieters will probably have got a greater sense of satisfied, and usually consume fewer calories (therefore attaining a considerable weight reduction as time passes). Additionally, fiber is sluggish processing, and requires a very long time to move through the stomach towards the digestive system. Due to this, the eggplant keeps dieters experiencing full much more time and as a result, they won't be a lured to snack in between meals, which will once again help with weight reduction.

Better Skin Tone

Eggplant includes large quantities of water-and likewise, apart from fat as well as bone, our body is made up of almost mainly water. Water has got essential roles in a number of paths throughout the body, yet has been discovered to be particularly important within the repair of healthy hair and skin. People who are dried out are more inclined to display hair which is thin, dry and it has split ends, together with skin that seems to be flaky, dry, that has a higher quantity of water through water itself or even by means of food products just like eggplant are unable to just enhance the quality of the hair and skin, but the general functionality of the body. For the best outcomes, consume the eggplant raw-research has found that cooking it eliminates a few of the water which is so advantageous.

Keeping the Mind Healthy

Eggplants large amount of nutrients has the capacity to safeguard brain cell membranes from free radical cells from destroying them. The high quantity of B complex vitamins in eggplant also offers the capability to keep us imagining clearly and stop stress. The anti-oxidants within eggplant have even the capability to avoid brain tumors and also cancer from forming by attacking the free radicals which cause tumors cancers.

Keeping Hair, Skin and Nails Healthy with Eggplant

Because of the high-water content, vitamins, minerals as well as healthy fats in eggplant it will also help keep our hair strong and healthy, our nails from turning into fragile and also dry and our skin radiant, gentle and well hydrated effortlessly. The powerful nutrients in eggplant may even assist in preventing cancer of the skin from forming too.

Source: BBC good food, Health Benefits times, Style Craze, Care 2, Minimalist Baker

Aubergine (Eggplant)

Introduction

Along with tomatoes, potatoes and bell peppers, the aubergine (solanum melongena) belongs to the nightshade plant family (Solanaceae). In fact, aubergines gron in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. They have a deep purple, glossy skin encasing cream coloured, sponge-like flesh dotted with small, edible seeds. In addition to the classic purple variety, aubergines are available in other colours including lavender, jade green, orange and yellow and in a range of shapes and sizes. The most popular variety of aubergine looks like a large, pear-shaped egg, hence the American name 'eggplant.'

The modern aubergine owes its origin to the wild version that is native to South East Asia. Prior to the middle ages it was introduced in Africa before spreading throughout Europe and the Middle East. For centuries aubergines were enjoyed more as a decorative garden plant than as a food due to its bitter taste.

Nutrional Highlights

Aubergines are an excellent source of dietary fibre. They are also a good source of vitamin B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese. One cup of raw aubergine contains 20 calories, 0.8 gr of protein, 4.82 gr of carbohydrate, 0.15 gr of fat and 2.5 gr of dietary fiber. A one-cup serving meets 10% of daily fiber needs, 5% potassium, 3& vitamin C, 5% vitamin B6, 1% iron and 2% magnesium.

Aubergines are rich in antioxidants, specifically nasunin found in aubergine skin - which gives it its purple colour. A potent antioxidant and free radical scavenger, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell and helping it to function. The lipid layer is crucial for letting nutrients in, wastes out and receiving instructions from messenger molecules that tell the cell what to do.

Health Benefits

Heart Health

The fiber, potassium, vitamin C, vitamin B6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease.

Blood Cholesterol

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.

Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.

Source: good food, MNT, the world's healthiest foods, Hip & Healthy, HEALTHISTA, 123RF

Banana (part 2)

Banana fruit has nutrients that are essential for the skin. They contain significant amounts of vitamin C and B6 which plays vital role in maintaining the integrity and elasticity of the skin.

In addition, the large amount of antioxidants and manganese present in banana protect the body from damage caused by oxygen free radicals which lead to premature aging of the skin.

So a major benefit from banana is younger looking skin. Banana has about 75 percent water by weight. Thus banana helps hydrate your skin and prevents it from drying and peeling.

Natural Moisturiser

Banana is a great natural moisturiser for your skin. The vitamin A present in banana restores the lost moisture and repairs the damaged, dull and dry skin.

Glowing Skin

Banana contains generous amount of vitamin C that helps in maintaining the natural and youtful glow of the skin.

Banana Skin Scrubs

Banana is full of antioxidants; mixed with a few ingredients, it not only helps to get rid of dead skin but also leaves it feeling rejuvenated.

Anti-ageing

Nutrients in banana helps in fighting wrinkles and keeps the skin youthful.

Lightens Dark Spots

Whether it's acne scars, tiny moles, age spots, or just dark spots that make your face dull, you can reduce them and even out general skin discolorations by applying mashed banana onto your face at least twice a week.

Oil Control

If you've got oily greasy skin, use a simple banana face mask with lemon juice and honey. Banana is a great exfoliator which helps slough off excess sebum on skin surface. It also contains moisture, potassium, and vitamin E and C, which all promote clear glowing skin.

Treats acne

Banana and its peels are excellent homemade remedies for treating acne and pimples.

Foot Care

The moisturizing property of banana can be used to get rid of craked heels.

Hair Benefits of Banana

Banana is rich in potassium, natural oils, carbohydrates and vitamins which help in softening the hair and protects the hair's natural elasticity preventing slpit ands and breakage. Banana creates manageability, shine, growth and controls dandruff.

Beauty Sleep

We all know how essential a good night sleep is for maintaining the health of your skin and hair. Melatonin is the sleep inducing hormone in the human body and Tryptophan is an amino-acid that is necessary for the production of this sleep hormone.

Bananas not only contain large amounts of tryptophan and serotonin but also have very high carbohydrate content. This helps the brain to utilize tryptophan and serotonin to produce the sleep hormone. Eating banana few hours before going to bed will help you in getting that essential beauty sleep and thus a refreshed and healthy skin.

Source: Style Craze, Hub Pages, femail, Huda Beauty, self beauty tips,

Banana

Introduction

Bananas are one of the most widely consumed fruits in the world for good reason. The curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging. Some scientists believe that the banana may have even been the world's first fruit. Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value.

Nutritional breakdown of bananas

One medium banana (about 126 grams) is considered to be one serving. One serving of banana contains 110 calories, 30 grams of carbohydrates and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium. Bananas provide a variety of vitamins and minerals:

Vitamin B6 - .5 mg Manganese - .3 mg Vitamin C - 9 mg Potassium - 450 mg Dietary fiber - 3 g Protein - 1 g Magnesium - 34 mg Folate - 25.0 mcg Riboflavin - .1 mg Niacin - .8 mg Vitamin A - 81 IU Iron - .3 mg.

The recommended intake of potassium for adults is 4700 miligrams per day.

Health Benefit

Cardiovascular Health

Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in routine meal plan may help to prevent high blood pressure and protect against atherosclerosis.

While bananas are a very low-fat food (less than 4% of their calories come from fat), one type of fat that they do contain in small amounts are sterols like sitosterol, campesterol, and stigmasterol. As these sterols look structurally similar to cholesterol, they can block the absorption of dietary cholesterol. By blocking absorption, they help up keep our blood cholesterol levels in check.

Approximately one-third of the fiber in bananas is water-soluble fiber. For one medium-sized banana, this amount translates into 1 gram of soluble fiber per banana. Soluble fiber in food is a type of fiber especially associated with decreased risk of heart disease, making regular intake of bananas a potentially helpful approach to owering your heart disease risk.

Digestive Benefits

Even though bananas are a fruit that tastes quite sweet when ripe-containing 14-15 grams of total sugar-bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.

A medium size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion, and by keeping digestion well-regulated, conversion of carbohydrates to simple sugars and release of simple sugars from digesting foods also stay well-regulated.

Within their total fiber content, bananas also contain pectins. Pectins are unique and complicated types of fiber. Some of the components in pectins are water-soluble, and others are not. As bananas ripen, their water-soluble pectins increase, and this increase is one of the key reasons why bananas become softer in texture as they ripen. As their water-soluble pectins increase, so does their relative concentration of fructose in comparison to other sugars. This increase in water-soluble pectins and higher proportional fructose content helps normalize the rate of carbohydrate digestion and moderates the impact of banana consumption on blood sugar.

Fructooligosaccharides (FOS) in bananas are unique fructose-containing carbohydrates that are typically not broken down by enzymes in our digestive tract. Instead, they move along through the digestive tract until they reach our lower intestine and get metabolized by bacteria. This process helps maintain the balance of "friendly" bacteria (for example, bifidobacteria) in our lower intestine, and as a consequence, it also supports our overall digestive health.

Diabetes

Studies have shown that type 1 diabetic who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

Asthma

A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.

Visions

Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving vision at night, according to the National Institutes of Health. Vitamin A contains compounds that preserve the membranes around your eyes and are an element in the proteins that bring light to your corneas. Like other fruits, bananas can help prevent macular degeneration, an incurable condition, which blurs central vision.

Cancer

Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered rick of colorectal cancer.

Treating diarrhea

Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.

Bones

Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body's ability to absorb calcium.

Athletic performance

The unique mix of vitamins, minerals, and low glycemic carbohydrates in bananas has made them a favorite fruit among endurance athletes. Their easy portability, low expense, and great taste also help support their popularity in this exclusive group.

Preserving memory and boosting mood

Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.

Weight loss

Bananas are naturally sweet and can help curb your sweet tooth if you get that afternoon sugar craving. A 6-inch banana has a minimal 90 calories, about one-fourth of the calories you would get from a chocolate candy bar. Additionally, about half of the fiber content in bananas is soluble. When soluble fiber reaches your digestive tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel full. If you have a banana before lunch, you'll be less likely to overeat when your food comes to the table.

Source: The World's Healthiest Foods, MNT, livescience, SFGATE, seventeen, HEALTH FOOD MADE EASY, Serving Joy, foodfacts, Vi

Asparagus (part 2)

Asparagus is a green fleshy spear that is succulent and tender. They have a very distinct and delicious flavour. Asparagus was also popularly known as "sparrow-grass". Asparagus is from the lily family -leeks, garlic, onions, etc. There are hundred varieties of asparagus, though only some are edible. Green or greenish purple colour asparagus is usually consumed by many.

Low calorie vegetable

100 g of fresh asparagus contains only 20 calories. Digesting this will absorb more calories, thus it is a perfect negative-calorie vegetable.

Dietary fiber

Asparagus contains good amount of dietary-fiber. 100 g of this can give you 2.1 g of fiber. This can treat constipation, lower bad (LDL) cholesterol, balance blood sugar levels. Dietary fiber can also reduce the risk of colon-rectal.

Antioxidants

Fresh asparagus is the richest source of anti-oxidants like carotenes, lutein, zea-xanthin, and crypto-xanthins. This is useful to kill free radicals from the body to portect from cancer, neuro diseases, and viral infections. Asparagus also contains powerful anti-oxidants like carotenoids, vitamin C, vitamin E and manganese.

Acne

The sebum secretion on face is one among the important reasons for acnes and pimples. The asparagus will reduce the sebum secretion on the face and rejuvenates the skin. Thus, it helps prevents acne and pimples, making your skin flawless and blemish-free.

Anti Aging

It has an anti-aging properties, folates and B12 that increase brain speed and mental flexibility. Maintaining proper levels of these nutrients can help in lowering anti-aging symptoms.

Lose weight

Each spear of asparagus contains just four calories. This is also very low in fat. Include them in your breakfast, lunch or dinner to get numerous benefits and at the same time, lose your weight. If you are suffering from obesity or high colesterol, regular consumption of asparagus can help in reduction of cholesterol levels.

Skin Health

Asparagus is filled with many nutrients including Vitamin E. This vitamin works best for your skin,s health. You can also wash your face with water of boiled asparagus to get rid of blemishes.

Promotes fairer skin
Asparagus contains glutathione, a phytochemical with antioxidant and anticarcinogenic properties that help to protect the cells of the body from the harmful toxins. As a side effect, glutathione make the skin lighter as it protects the cells from free radicals responsible for skin pigmentation and blemishes.

Bloating

Asparagus contains amino acid asparagines that can treat the PMS-related water retention. Thus asparagus benefits to get flat stomach.

Estrogen production

Asparagus produces estrogen and cures the symptoms of menopause. It also lends estrogen to women whose ovaries or uterus has been removed.

Massage

Massage with asparagus oil helps in reduction of inflammations, lower back pain, and sciatica. This has also shown positive results to treat paralysis.

Improved complexion

Vitamin C and E in asparagus works the best for skin, nails and hair. It contains high quantities Vitamin C and many nutrients that nourish the skin while preventing dryness, psoriasis and blemishes. This also a powerful cleanser to detoxify the liver and cure acne.

Production of collagen

This vegetable is rich in vitamin C that can boost the production of collagen. This is a vital component for connective tissues.

Prevents glycation

Regular consumption of asparagus help regulate blood sugar as this vegetable is an excellent source of many different B vitamins, including B1, B2, B3, and B6. These B vitamins work together to metabolize glucose to regulate blood sugar, which prevent inflammation and glycation. For those who aren't aware, glycation is bad news for our skin as it causes the break down of collagen and elastin, as well as exacerbate skin conditions like acne and rosacea.

Bee-sting

Asparagus can be the best remedy to reduce pain of a bee sting. For this, you can crush them and apply directly to the affected area around the sting.

Improve your mood

Asparagus is filled with loads of folic acid. Folic acid deficiency can cause depression. This also has tryptophan that boosts serotonin production, vital chemical in the brain that regulates the mood.

Premenstrual syndrome

This vegetable is a natural diuretic that can help with symptoms of PMS. Women suffering from PMS should consume asparagus in their daily diet during their menstrual cycle to lower the symptoms. Asparagus is also rich in magnesium that is useful to cure the symptoms like mood swings and tension.

Hair fall

Vitamin A, C, antioxidants and calcium contents in the asparagus add more strength to the roots of hair. It prevents hair fall and promotes their growth by moisturizing the scalp.

Source: Style Craze, Home Remedy Hacks, Viva Woman, The Telegraph, food network, real food, nature's pride

Asparagus

Introduction

The name for asparagus -- a member of the lily family -- comes from the Greek word meaning "shoot'"or "sprout." Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. The most common types are green, but you might see two others: white, which is more delicate and difficult to harvest, and purple, which which is smaller and fruitier.

Nutritional Breakdown

According to the USDA National Nutrient Database, one cup of raw asparagus contains approximately 27 calories, 0 gram of fat, 5 grams of carbohydrate, 3 grams of sugar, 3 grams of fiber and 3 grams of protein.

That same cup will also provide 70% of your daily vitamin K needs, 20& of vitamin A, 17% of folate, 16% of iron, 13% of vitamin C and thiamin as well as smaller amounts of vitamin E, niacin, vitamin B6 and potassium.

Anti-Inflammatory and Anti-Oxidant Benefits

Asparagus provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and diosgenin. Sarsapogenin has been of special interest in relationship to amyotrophic lateral sclerosis (ALS), also known as "Lou Gehrig's Disease." Even though ALS is classified as a chronic, neurodegenerative disease and is not currently accepted as an autoimmune disorder, excessive, unwanted inflammation may play an important role in the death of certain nerve cells (motor neurons) in ALS. Other anti-inflammatory nutrients in asparagus include the flavonoids quercetin, rutin, kaempferol, and isorhamnetin.

Asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. Asparagus may also contain a valuable amount of the antioxidant glutathione (GSH). GSH is one of the body's best studied antioxidants; it consists of three amino acids -- glutamic acid, glycine, and cysteine -- combained into one molecule.

Anti-inflammatory and antioxidant nutrients are some of the best risk reducers we know for common chronic health problems including type 2 diabetes and heart disease. These nutrients are also special risk reducers in the case of certain cancer.

Digestive Support

Asparagus contains significant amounts of the nutrient inulin. Inulin is a unique type of carbohydrate called a polyfructan, and in practical terms, healthcare practitioners often refer to it as a "prebiotic." Inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.

Asparagus is rich in fiber and also contains a noteworthy amount of protein. Both fiber and protein help stabilize our digestion and keep food moving through us at the desirable rate.

Heart Health and Blood Sugar Regulation

Asparagus emerges as an excellent source of folic acid, vitamin B1, and vitamin B2 as well as a very good source of niacin, choline, vitamin B6, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health as well.

Asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown lower our risk of heart disease, and our risk of the type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.

Heart disease and type 2 diabetes are both considered chronic disease that evelove in relationship of chronic, excessive inflammation and oxidative stress. The outstanding antioxidant and anti-inflammatory nutrient composition of asparagus would seem to make it a no-brainer for inclusion as a risk reducer in both of these chronic disease areas.

Cancer Prevention

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. 

Decreased risk of birth defects

Folic acid is essential for pregnant women to protect their infants against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important.

Lowered risk of 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.

Osteoporosis prevention

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.

Source: WebMD, the World's Healthiest Foods, MNT, Get Healthy Life, Lovely Pantry, delish, dish dish, toriavey, Chef in You