Vegetable
Asparagus
6/10 Moderate evidence
Spring vegetable supplying glutathione, inulin fiber, and saponins that support gut and vascular health.
Active compounds
-
Glutathione
Master endogenous antioxidant; protects against oxidative damage
-
Inulin
Prebiotic fiber that feeds beneficial gut bacteria
Helps with
Practical tips
- Preparation
- Steam or roast briefly to preserve glutathione
- Recommended amount
- 1 cup (6-8 spears) daily during season
- Absorption
- Overcooking destroys glutathione; aim for 3-5 minute cook time
- Cautions
- Causes harmless sulfur-smelling urine in some individuals