Stephanie D. Murillo
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10 Reasons Why Asparagus is Healthy to Eat

Asparagus is a super delicious and healthful vegetable that is generally consumed in summer season. This green veggie has been ranked among the top 20 healthiest nutrient-packed foods according to Aggregate Nutrient Density Index (ANDI). This green veggie gets the ranks because of its surprising nutritional value. Asparagus contains a high amount of nutrients, minerals, and vitamins with a few calories.

This healthiest green vegetable belongs to the family of lilies and it is recommended for its therapeutic properties. The name of asparagus is derived from a Greek word meaning ‘shoot’ or ‘sprout.’ Now this green veggie is widely cultivated all around the world, and more than 300 species of asparagus are found on the earth.

Although, asparagus is well-known for its delicious and savory taste, also owns a great nutritional value among different vegetables. In this article, I’ll take an in-depth look at its numerous health benefits and the nutritional value of asparagus.

Image credit by stefanietsabar

Nutritional Value of asparagus

This delicious green veggie is one of the most nutritionally well-balanced vegetables. It has a rich amount of various nutrients, minerals, vitamins and essential protein. It is abundant in vitamin A, vitamin B (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic), B6, C, E(alpha-tocopherol), vitamin K (phylloquinone), and folate.

Calcium, iron, magnesium, zinc, selenium, potassium, phosphorous, and manganese are some powerful minerals that you can get from this healthiest vegetable. It has a low amount of calories and sodium with no cholesterol. Furthermore, it also contains a rich content of dietary fiber which is important for the human body.

Nutritional Profile:

Here is a nutritional profile of one serving of asparagus:

Nutrients Nutritional Value (per serving)
Calories 210
Protein 12g
Carbohydrates 27g
Fat 7g
Cholesterol 17mg
Sodium 364mg
Calories from fat 60%
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10 Surprising Health Benefits of Asparagus

This giant vegetable is a nutrient-packed source of minerals, vitamins, and essential protein. Along with several other powerful compounds, it is an excellent natural source of folate which is essential to consume during the periods of pregnancy, infancy and puberty. These nutrients provide lots of health benefit. Here are ten amazing benefits of this green veggie you probably don’t know. Let’s take a look at these!

  1. Keeps Bones Healthy

Asparagus is full of vitamin K, which is important for keeping bones strong and healthy. According to a study, a serving of this green veggie offers 69.6% of your daily recommended dose of vitamin K. It supports the bone formation and repair. It also aids in the prevention of osteoarthritis and osteoporosis.

Image credit by trainer
Image credit by trainer
  1. Regulates Digestion System

This green vegetable contains dietary fiber which plays a vital role in making your digestive system healthy. Asparagus is also high in water content which helps to prevent bloating and constipation. The reason is that the laxative properties of this veggie assist in the smooth functioning of bowels and stools.

  1. Improves Facial Beauty

Vitamin K is a lipid-soluble antioxidant, associated with facial beauty. Asparagus is a vitamin k-containing food which has anti-aging properties. It protects skin tissue cells from mediated oxidant injury and keeps your skin healthy, glowing and acne-free.

  1. Grows Your Hair

Asparagus also has vitamin A & C, calcium, and antioxidants which promote healthy hair. All these compounds stimulate your hair follicles which support the sebum production. Sebum works as a natural conditioner and moisture for your hair. It means it makes your hair stronger and prevents it from becoming dry and frail.

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Image credit by outeasthairsalon
Image credit by outeasthairsalon
  1. Prevents Birth Defects

Asparagus is the healthiest food for pregnant women. The reason is that it contains a huge content of folate which controls the embryonic and fetal nerve cell formation. Additionally, it can play a role in the prevention of premature births. So, it is highly recommended that pregnant women should eat this green vegetable daily during pregnancy. If you’re pregnant, eat this healthy veggie daily and keep your developed baby safe and healthy.

  1. Loses Extra Weight

A recent study shows that a serving of asparagus provides almost 10.9% of your daily fiber requirement. And this is beneficial for those who want to lose weight. This green veggie also contains fiber which helps you feel fuller, as well as having potassium that can burn your belly fat. Moreover, one cup of asparagus gives you almost 40 calorie which helps you make slim and smart.

  1. Keeps Your Eyes Healthy

The Vitamin A found in asparagus is also linked to eyes health. It can help you maintain healthy vision, as it supports your retinas to absorb light. This green vegetable also has cancer prevention properties and provides assistance to halt macular degeneration developing later in life.

  1. Maintains a Healthy Heart

The wealth of antioxidants found in asparagus maintains cardiovascular health. According to research, these antioxidants are potential to treat stress along with some other mental disorders. These health problems indicate the presence of high cholesterol and fat in the body which can lead to a major threat for life-threatening diseases such as heart attack & stroke.

  1. Prevents Certain Cancers

According to a study, a low level of folate consumption has been associated with a high risk of breast cancer in women. Moreover, adequate intake of dietary folate has also linked with the protection against colon, stomach, pancreatic and cervical cancers. So, start eating this healthy vegetable to reduce the risks of certain cancers.

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Image credit by saveourgreen
Image credit by saveourgreen
  1. Lowers the Risk of Depression

If you often feel depressed and want to reduce stress, then you should eat asparagus. The folate found in this green leafy veggie may help to relieve depression and anxiety by preventing the excess formation of homocysteine in the body. Excess homocysteine can block the blood and other nutrients from reaching the brain. Moreover, it can also hinder the production of feel-good hormones, such as serotonin, norepinephrine, and dopamine which improve not only mood but appetite and sleep as well.

How can you add more asparagus to your diet?

As you know that asparagus normally comes in green, purple and white varieties, you can cook them in various ways. As it is a tasty and versatile vegetable, it can be consumed raw or cooked. Here are some different ways to incorporate more asparagus into your diet. These delectable ways not only make it flavorful but also wholesome.

  • Make an omelette by adding a handful of fresh asparagus.
Asparagus omelette
Image credit by fortheloveofbasil
  • Sauté asparagus in extra virgin olive oil and crushed garlic. Sprinkle freshly ground black pepper and grated parmesan cheese. It’s so yummy and tempting!
asparagus and garlic baked
Image credit by myfooddiary
  • Add chopped asparagus to your favourite salad or wrap.
Asparagus wraps
Image Credit by blessthismessplease
  • Give a try to baked asparagus. Cover the asparagus with a large piece of aluminum foil. Season it with lemon juice and olive oil, roll up the foil and bake for almost 20 minutes at 400 F°.
baked asparagus
Image credit by vernonclassiccatering


Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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