Asparagus can be enjoyed raw or cooked and is often a star ingredient in soups, stews, salads and other dishes. Benefits of asparagus include its low caloric value and its high vitamin, mineral and antioxidant content.
Asparagus, officially known as Asparagus officinalis, is a member of the lily family.
This popular vegetable comes in different colors: green, white and purple. It is used in dishes worldwide, including frittatas, pasta and stir-fries.
This article uncovers 7 health benefits of asparagus, backed by science.
1. Lots of nutrients but few calories
Asparagus is low in calories but boasts an impressive nutritional profile.
In fact, just half a cup (90 grams) of cooked asparagus contains (1):
Calories: 20
Protein: 2.2 grams
Fat: 0.2 grams
Fiber: 1.8 grams
Vitamin C: 12% of the RDI
Vitamin A: 18% of the RDI
Vitamin K: 57% of the RDI
Folate: 34% of the RDI
Potassium: 6% of the RDI
Phosphorus: 5% of RDI
Vitamin E: 7% of the RDI
Asparagus also contains small amounts of other micronutrients, including iron, zinc, and riboflavin.
It’s an excellent source of vitamin K, an essential nutrient involved in blood clotting and bone health ( 2Trusted Source ).
In addition, asparagus is high in folate, a nutrient that is important for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation ( 3Trusted Source ).
Summary Asparagus is a
Low-calorie vegetables that are an excellent source of essential vitamins and minerals
Minerals, especially folate and vitamins A, C and K.
2. Good source of antioxidants
Antioxidants are compounds that help protect your cells from the damaging effects of free radicals and oxidative stress.
Oxidative stress contributes to many diseases, including aging, chronic inflammation, and cancer ( 4Trusted Source , 5Trusted Source ).
Like other green vegetables, asparagus is high in antioxidants. These include vitamin E, vitamin C, and glutathione, as well as various flavonoids and polyphenols ( 6Trusted Source , 7Trusted Source ).
Asparagus is particularly high in the flavonoids quercetin, isorhamnetin, and kaempferol ( 8Trusted Source , 9Trusted Source ).
These substances have been shown to have blood pressure-lowering, anti-inflammatory, antiviral, and anticancer effects in human, test-tube, and animal studies ( 10Trusted Source , 11Trusted Source , 12Trusted Source , 13Trusted Source ).
What’s more, purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects on the body ( 14Trusted Source ).
In fact, increasing anthocyanin intake has been shown to reduce blood pressure and the risk of heart attack and heart disease ( 15Trusted Source , 16Trusted Source , 17Trusted Source ).
Eating asparagus along with other fruits and vegetables can provide your body with a variety of antioxidants for good health.
Summary Asparagus is a
Good source of vitamins C and E, flavonoids and antioxidants
Polyphenol antioxidants prevent the accumulation of harmful free radicals and
May reduce your risk of chronic disease.
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3. May improve digestive health
Dietary fiber is essential for good health.
Contains only half a cup of asparagus
1.8 grams of fiber, which is 7% of your daily needs.
Studies suggest that high-fiber fruits and vegetables can help reduce the risk of high blood pressure, heart disease, and diabetes ( 18Trusted Source , 19Trusted Source , 20Trusted Source ).
Asparagus is especially high in insoluble fiber, which adds bulk to the stool and supports regular bowel movements.
It also contains small amounts of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract.
Soluble fiber feeds the friendly bacteria in the gut, such as bifidobacteria and lactobacillus ( 21Trusted Source ).
Increasing the number of these beneficial bacteria helps strengthen the immune system and help produce essential nutrients like vitamins B12 and K2 ( 22Trusted Source , 23Trusted Source , 24Trusted Source ).
Eating asparagus as part of a fiber-rich diet is an excellent way to meet your fiber needs and help keep your digestive system healthy.
