Aside from the great taste, asparagus offers some nutritional advantages. A mere five spears provide almost half the recommended daily amount of vitamin K, which plays a crucial role in blood clotting. (Newborns receive a vitamin K injection immediately after birth to prevent bleeding.) People taking anticoagulants or blood thinners such as Coumadin (warfarin) must pay close attention to the amount of vitamin K they consume, as it can alter the effectiveness of the medication.
Asparagus also supplies a healthy dose of the B vitamin folate. Pregnant women who don’t get enough folate are at risk of having a baby with neural tube defects, including spina bifida. Folate deficiency can also increase the chances of having a premature or low-birth-weight baby.
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Blueberries and strawberries contain anthocyanin (an-tho-SY-a-nin), a phytonutrient that may help dilate arteries, counter the buildup of plaque and reduce inflammation. Anthocyanins give berries and other produce their blue and red color.
Raspberries house ellagic acid, a phytonutrient that may help prevent certain types of cancer. Ellagic acid seems to rev up enzymes, which destroy cancer-causing substances and slow the growth of tumors. In addition, a cup of raspberries supplies more than 40% of the daily need for vitamin C as well as eight grams of dietary fiber. That’s more fiber than you’d find in two slices of whole-wheat bread.