Asparagus Health Benefits, Nutrition and Vegetable Facts

Health Benefits of Eating Asparagus

The health properties of asparagus are aplenty and folate (vitamin B9) is the key benefit that makes the vegetable stands out as a food good for healthy life.
  • Rich in folate, the vegetable is actually anti-inflammatory. Research done by scientists in Johns Hopkins Children's Center indicated that folate helps regulate inflammation and reduce the risk of asthma.
  • High content of folate in asparagus is also related to lowering the possibilities of getting heart disease or heart-related problems.
  • Folate is essential for pregnant women or females who plan to conceive. It helps to prevent premature birth as well as birth defects such as spina bifida and anencephaly. And asparagus is an organic source of this important vitamin.
  • A compound known as glutathione, an amino acid that contains powerful antioxidant properties, can be found in asparagus. This compound rid the body of free radicals and is effective in anti-aging.
  • Due to glutathione content, many people believe that eating asparagus helps cure cancer. However, there is no concrete prove to the claim. Still, we know that eating foods rich in antioxidants helps reduce the risk of getting cancer.
  • This wonderful vegetable contains high level of potassium, about 288 mg in a cup. It helps lowering belly fat. With only 27 kcal in a cup with no fat and cholesterol, it is good to be included into your weight loss diet.
  • Asparagus is known as the best source of Vitamin K. The vitamin helps strengthen the bones and protect you against osteoarthritis and osteoporosis. The existence of vitamin K makes synthesis of osteocalcin possible, in which it helps to crystalize calcium. 

Overview and Facts about Asparagus

Fresh Raw Asparagus Spears

Asparagus (scientific name Asparagus officinalis) is tasty and juicy and have been regarded as a delicacy for thousands of years. This tremendously valued vegetable is harvested in the spring, when it reaches 15-20 cm in length.

For people who have just consumed canned asparagus, for sure there are something missing -- the wilted, soggy processed product is totally different from the fresh asparagus when you use it in your cooking and dishes. The vegetable must be cooked fast, just good enough to be pierced easily with a fork. Many people bundle asparagus spears together and cook them vertically in a tall pot, positioning the tougher parts in the hot boiling water. You may also buy exclusive asparagus steamers for that.

Asparagus Nutrition Facts and Calories

Nutrition Value of 1 cup (134 g) Raw Asparagus
Calories 27 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 5 g
Dietary Fiber 3 g
Sugars 3 g
Protein 3 g


Asparagus Recipe

Asparagus Tomato Salad Recipe

Serve: 4

  • 130 g fresh asparagus, trimmed into 2.5-cm pieces
  • 35 g green pepper, julienned
  • 80 g sliced fresh mushrooms
  • 140 g tomatoes, sliced into wedges
  • 15 ml oil
  • 9 ml cider vinegar
  • 1 g garlic cloves, minced
  • 0.5 g dried tarragon
  • Salt and pepper
  • 1 ml hot pepper sauce

Cook asparagus in some water for 4 minutes or until crisp-tender. Drain and subsequently rinse using cold water. Put in a bowl, then add in the green pepper, mushrooms and tomatoes. In a separate bowl, mix the remaining ingredients and toss well, then pour over the vegetable mixture and toss again to coat. Cover well and keep in the refrigerator for at least 2 hours. It's even better to leave them overnight before served. 

Asparagus Side Effects

Eating asparagus daily may cause unwanted effects such as:
  • Frequent urination due to vitamin C overload
  • Sulfur urine smell due to breakdown of mercaptan by the digestive system
  • Burping or flatulence due to excess gas produced in the process of digestion 

Related Fruits and Vegetables Articles:

Broccoli Health Benefits Spinach Health Benefits Green Beans Health Benefits
Apples Health Benefits Artichokes Health Benefits Blueberries Health Benefits

Health Benefits of Vegetables

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