Some Health Benefits and Nutrition Facts about Asparagus

A long time ago, asparagus was famous for an important reason to be an aphrodisiac.

Asparagus contains a mixture of healthy nutrients which assist in increasing energy, eliminate infections from the urinary tract and remove any surplus of ammonia that may result in fatigue and reduced sexual desire. Asparagus is considered one of the juicy delicious vegetables.

Asparagus is considered one of the richest nutrient vegetables, it has a high amount of vitamin K and vitamin B9 (also known as folate).

Laura Flores, a San Diego – based nutritionist, said that asparagus is one of the high anti-inflammatory nutrients, that is because it contains vitamin C, beta-carotene, vitamin E and some minerals like zinc, manganese and selenium.

Besides that, these Asparagus have the amino acid asparagine.

According to research published in the journal Neuron in 2013, asparagine has a great role in the development and work of the brain. Asparagus also has a trace element called chromium, this element assists insulin in its function to transport glucose.

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Asparagus has a role in fighting and protecting the body from some types of cancer such as bone, breast, lung and colon cancers, This is due to the presence of a high amount of the detoxifying compound glutathione.

Some of the great benefits of asparagus is that it has no fat, low in sodium and very low in calories (about 20 calories per serving). Asparagus may be consumed raw or cooked, but you must know that increasing cooking time will decrease the health benefits of it.

There is a study in food chemistry in 2011 talked about blanching asparagus. Blanching means cooking briefly in boiling water. This study connected the benefit of asparagus with how long it has been blanched.

More blanching equals fewer nutrients outcome from asparagus. At the same time, cooking for a very short time will give you a harder stalk.

The same study recommended that you must blanch the different parts of the asparagus for various lengths of times.

This is because the tip, middle and bottom parts of the spears have diverse sensitivities to blanching times. This study also proves that the tip is the most part that loses nutrients faster than the other parts.

Some Nutrition facts you must know about asparagus:

The U.S. Food and Drug Administration, give us this nutrition fact about asparagus for the Daily Value (DV) per 2 serving:

  • Total Fat 0 g: 0 %
  • Total Carbohydrate 8 g: 2 %
  • Cholesterol 0 mg: 0 %
  • Dietary Fiber 4 g: 16 %
  • Sodium 0 mg: 0 %
  • Sugars 4 g
  • Potassium 460 mg: 14 %
  • Protein: 4 g
  • Vitamin A: 20 %
  • Calcium: 4 %
  • Vitamin C: 30 %
  • Iron: 4 %

  • Two serving size: 10 asparagus spears (6.6 ounces / 186 grams)
  • *Percent Daily Values (%DV): 2,000 calorie diet.

Health benefits:

     1.Heart health

Asparagus has great health benefits on your heart in many ways. Asparagus has a high content of vitamin K and B complex vitamins.

Vitamin K assists in blood clotting, B complex vitamins controlo the amino acid homocysteine. If the homocysteine increases, the chance of heart diseases increases.

All of these facts are according to the Harvard University School of Public Health.

Asparagus also may decrease any chance of a heart attack due to the presence of more than 1 gram of soluble fibre for each cup. The presence of amino acids assists your body to expel the excess salt out.

Asparagus may also decrease the risk of heart diseases due to the presence of a high amount of antioxidants and the great anti-inflammatory effects.

   2.Controlling blood sugar

According to Mayo clinic, Asparagus has an effect on regulating blood glucose levels, due to the presence of vitamin B6.

  3.Reduces the risk of type 2 diabetes

Asparagus is considered a great preventive food due to the anti-inflammatory effect and high content of antioxidants.

Therefore, asparagus can be used for people who have heart disease and have a high risk of type 2 diabetes due to the more inflammation and oxidative stress. According to research in the British Journal of Nutrition in 2011, Asparagus

also has a good role in increasing the secretion of insulin and changing the beta-cell function for the better.

These properties decrease any risk of type 2 diabetes, because beta cells are the cells that responsible for the formation, storing and releasing insulin in the pancreas.

  4.Anti-ageing benefits

According to an article published in 1998 in The Lancet journal, the antioxidant called glutathione may slow the ageing process.

Asparagus has a role in stopping cognitive due to the presence of vitamin B9 (also known as folate) and vitamin B12.

Research in Tufts University made a test of response speed and mental flexibility on adults in the old age and found that adults with high levels of vitamin B12 and folate have better results than older adults with lower levels of the same B vitamins.


A small research in 2014 in Clinical, Cosmetic, and Investigational Dermatology, found that the antioxidant called glutathione has a good effect in protecting the skin from sun hurt and pollution.

This research had done on women aged between 30 and 50 years old, These women put a glutathione lotion to half their faces and a placebo lotion to the other half, for 19 weeks.

The half with the glutathione lotion shows more moisture, softer skin less wrinkle formation. No studies have been made on foods that are rich in glutathione antioxidant, if they will give the same results on the skin or not.

  6.Keeping you cleansed and preventing kidney stones

A study has been done in the West Indian Medical Journal in 2010, proved that asparagus has a natural diuretic effect. This property is very beneficial for people with oedema and high blood pressure, because it may assist the body in expelling the excess salt and fluid.

Asparagus can also help the body to rid of the toxins in kidneys and decrease any risk of kidney stones formation. At the same time, people who have uric acid kidney stones must avoid asparagus. That is according to the National Institutes of health.