Asparagus is an excellent source of folate, also known as vitamin B9.
Just half a cup of asparagus provides adults with 34% of their daily folate needs and pregnant women with 22% of their daily needs (1).
Folate is an essential nutrient that helps form red blood cells and make DNA for healthy growth and development. It is especially important in the early stages of pregnancy to ensure the healthy development of the baby.
Getting enough folate from sources like asparagus, green leafy vegetables, and fruits may protect against neural tube defects, including spina bifida ( 25Trusted Source , 26Trusted Source ).
Neural tube defects can cause a variety of complications, from learning difficulties to lack of bowel and bladder control to physical disabilities (27Trusted Source, 28Trusted Source).
In fact, adequate folate is so vital in pre-pregnancy and early pregnancy that folate supplements are recommended for women to meet their needs.
summary
Asparagus is rich in folate (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy.
5. Helps lower blood pressure
High blood pressure affects more than 1.3 billion people worldwide and is a major risk factor for heart disease and stroke ( 29Trusted Source ).
Research suggests that increasing potassium intake while reducing salt intake is an effective way to reduce high blood pressure ( 30Trusted Source , 31Trusted Source ).
Potassium lowers blood pressure in two ways: by relaxing the walls of blood vessels and excreting excess salt through the urine ( 32Trusted Source ).
Asparagus is a good source of potassium, providing 6% of your daily needs in a half-cup serving.
What’s more, research in rats with high blood pressure suggests that asparagus may have other blood pressure-lowering properties. In one study, rats were fed either a diet containing 5% asparagus or a standard diet without asparagus.
After 10 weeks, mice on the asparagus diet had 17% lower blood pressure than mice on the standard diet ( 33Trusted Source ).
Researchers believe this effect is due to an active compound in asparagus that dilates blood vessels.
However, human studies are needed to determine whether this active compound has the same effect in humans.
Regardless, eating more potassium-rich vegetables like asparagus is a great way to help keep your blood pressure in a healthy range.
summary
Asparagus contains potassium, a mineral that can help lower high blood pressure. Additionally, animal studies have found that asparagus may contain an active compound that dilates blood vessels, thus lowering blood pressure.
6. May help you lose weight
Currently, no studies have examined the effects of asparagus on weight loss.
However, it has several properties that can potentially help you lose weight.
First, it’s very low in calories, with only 20 calories per half cup. This means you can eat a lot of asparagus without taking in a lot of calories.
Additionally, it is about 94% water. Research suggests that eating low-calorie, water-rich foods is associated with weight loss ( 34Trusted Source , 35Trusted Source ).
Asparagus is also rich in fiber, which has been linked to lower body weight and weight loss ( 36Trusted Source , 37Trusted Source ).
summary
Asparagus has several properties that make it a weight loss friendly food. It is low in calories, high in water and rich in fiber.
7. Easy to add to your diet
Besides being nutritious, asparagus is tasty and easy to include in your diet.
It can be cooked in a variety of ways, including boiling, grilling, steaming, roasting, and sautéing. You can also buy canned asparagus, which is pre-cooked and ready to eat.
Asparagus can be used in many dishes such as salads, stir-fries, frittatas, omelets and pasta, and it makes an excellent side dish.
Additionally, it is very affordable and widely available in most grocery stores.
When buying fresh asparagus, look for firm stalks and tight, closed tips.
summary
Asparagus is a delicious and versatile vegetable that is easy to include in your diet. Add it to salads, frittatas, omelets and stir-fries.
Bottom line
Asparagus is a nutritious and delicious addition to any meal. It is low in calories and an excellent source of nutrients including fiber, folate and vitamins A, C and K.
Additionally, eating asparagus has many potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes, and lower blood pressure.
Plus, it’s cheap, easy to prepare and makes a delicious addition to a number of recipes.
Just half a cup of asparagus contains 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
