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21 Health Benefits Of Asparagus

There are several vegetables, which have a lot of potential health benefits. Asparagus is one such vegetable. Eating Asparagus has a lot of health benefits. Asparagus is loaded with good vitamins and minerals, protein and fiber. All these vitamins together make Asparagus a very vital vegetable. Let us now discuss some of the health benefits of Asparagus in the following array of the article.

Nutritional Facts of Asparagus:

Asparagus officinalis is the scientific name of Asparagus and it is mostly used in treatments because of its popularity in the field of medicine. Asparagus is available in several colors and this is why there is a difference in their growing methods. There are green asparagus, white and purple variations of asparagus.

Now, coming down to the nutritional facts of Asparagus; it can be said that this vegetable is low in its calorie content; however, has an exclusive nutrient profile. About half-a-cup of cooked asparagus or 90 grams of asparagus contains the following(1):

  • Calories: 20
  • Protein: 2.2 gm
  • Fiber: 1.8 gm
  • Fat: 0.2 gm
  • Vitamin A: 18% of the RDI
  • Vitamin B2: 6% of the RDI
  • Vitamin B3: 5% of RDI
  • Vitamin C: 12% of RDI
  • Vitamin K: 57% of RDI
  • Vitamin E: 7% of RDI
  • Potassium: 6% of RDI
  • Folate: 34% of RDI
  • Phosphorus: 5% of RDI
  • Calcium: 5%
  • Magnesium: 4%
  • Copper: 4%

Apart from all the above, Asparagus also contain minute amounts of some other micronutrients such as Zinc, iron and riboflavin. Being a great source of vitamin K, asparagus is great for bone health and blood clotting(2). More about the health benefits are talked in the following section.

21 Health Benefits Of Asparagus

21 Health Benefits of Asparagus:

Asparagus Benefits with Weight Loss(3):

There is an excellent health benefit of asparagus and that is, it helps in weight loss. Asparagus is low in calories and fat, and also contains lots of insoluble and soluble fiber. This makes Asparagus a great choice for you if you are trying to lose weight. This is because our body digests fiber slowly and thus keeps you feel full most of the times leading to decreased calorie intake and weight loss(11). In order to maximize the calorie-torching potential of Asparagus, pair it with a hard-boiled egg.
Asparagus Is Loaded With Antioxidants(4):

One of the best health benefits of asparagus is that it is loaded with antioxidants. Asparagus, especially the purple asparagus, is loaded with Anthocyanins, and thus it has antioxidant effects in it that might help the body fight damaging free radicals(6). You must note not to overcook or undercook asparagus to avail its complete health benefits.

Asparagus Is Good For The Digestive Health(7):

Asparagus contains a lot of dietary fiber and that is the reason why it is good for digestive health. Just half-cup of Asparagus has 1.8 gm of fiber and this is 7% of one’s daily requirements. Asparagus is especially rich in insoluble fiber, and this adds a bulk to the stool and also supports normal bowel movements. Asparagus is also known to help fight bloating. Moreover, the minute amount of soluble fiber that asparagus contains dissolves well in water and it even forms a gel-like substance in our digestive tract. The soluble fiber feeds the good bacteria present in the gut, such as Lactobacillus and Bifidobacteria.

So, consuming a diet that is rich in fiber such as asparagus can be a great way that helps meet your daily fiber requirements and also your digestive system healthy.
Asparagus Benefits In Keeping Good Health of The Urinary Tract System(12, 17):

There is a wonderful benefit of asparagus and that is, it benefits in keeping urinary tract healthy. Asparagus is loaded with amino acid Asparagine and this makes it a natural diuretic. It can be said in other words that consuming more Asparagine can help in flushing out excess fluid and salt from the body, and this may in turn prevent the infections of the urinary tract system.

Asparagus Benefits In Stimulating The Sex Hormones And Gets You In Mood(13):

One more health benefit of asparagus is, it helps in stimulating the sex hormones and gets you in mood. Asparagus is a natural Aphrodisiac and thanks to folate and vitamin B6, which can assist you in enhancing the feeling of arousal. Moreover, the vitamin E content present in Asparagus stimulates the sex hormones, including testosterone in men and estrogen in women.

Asparagus Helps In Lowering Blood Pressure(9, 14, 17):

High blood pressure is known to affect over 1.3 billions of people across the globe and it is a major risk factor leading to several heart diseases including heart stroke. As per research, increasing the potassium intake and reducing the salt intake can be a very effective way for lowering high blood pressure. Asparagus, being a great food containing high level of potassium, offering 6% of the daily requirement in a half-cup of serving; is a great food you need to include in your diet. So, in order to keep a healthy blood pressure, eat asparagus and other potassium-rich foods.

Asparagus Eases A Hangover(15, 17):

This is yet another health benefit of asparagus. The extracts from asparagus might help you ease hangovers and also protect the liver cells from the toxins present in alcohol.

Asparagus Is Loaded With Vitamin E And Helps In Improving Your Immune System(16):

This is a great health benefit of asparagus; i.e. boosting your immunity. Asparagus helps in improving the immune system, as it is a great source of vitamin E, which is a crucial antioxidant. This vitamin present in Asparagus helps in strengthening the immune system and also protects the cells from any harmful effects of the free radicals. In order to reap the benefits of asparagus, roast it with a little olive oil. By doing this you get healthy fat and also vitamin E.

Asparagus is a Source of Folic Acid & is Beneficial for Pregnant Women(8, 17):

Folic acid is very important for women; especially those who are planning on getting pregnant or those who are already pregnant. This is because folic acid helps in protecting against neural tube defect(11). Folic acid also helps in reducing the risk of premature childbirth. Asparagus contains folic acid; so adding Asparagus to your diet is really beneficial in pregnancy.

Asparagus Protects The Blood Vessels(17):

This is another health benefit of asparagus. Asparagus can help you in protecting the blood vessels, as it contains fair amount of Vitamins B in it. A vitamin B deficiency can result in elevated levels of homocysteine in the blood, which has a risk of damaging your blood vessels. Moreover, there is also a risk of developing venous thrombosis, atherosclerosis and other cardiovascular diseases due to deficiency of this vitamin.

Asparagus Alleviates Menstrual Symptoms(17):

One of the hardest times for women are those during their menstrual period. Women suffer from premenstrual syndrome, cramps and also mood swings that are accompanied in a woman’s life during her menstrual period. It is believed that calcium content and vitamin present in asparagus can be helpful in removing or alleviating the symptoms of menstruation. Calcium helps in reducing bloating, sudden mood changes and headaches during menstruation, while vitamin K reduces excessive blood clotting and that combats painful cramps.

Asparagus Contains Vitamin K And Benefits Bone Health(7):

We already know that asparagus contains fair amount of vitamin K. This vitamin is important for coagulation (which aids your body stop bleeding that occurs after a cut), and also for better bone health. Vitamin K can actually assist your body absorb more calcium. So, in order to have a good bone health, add Asparagus to your daily diet.

Asparagus Improves Your Mood(7):

There is a wonderful mental health benefit of asparagus. Asparagus is known to improve your mood. Being loaded with folate, a vitamin B, Asparagus could lift your spirits and also help ward off mental irritation. As per research, it has been found that a deficiency in folate and Vitamin B12 is seen in people who suffer from depression, and this is why some doctors prescribe daily vitamin doses to such patients. Asparagus contains these vitamin B and folate and also high levels of tryptophan or amino acid that is known to improve mood. So, adding Asparagus to your diet could really help if you are suffering from a low mood.

Asparagus Increases Energy Levels:

One of the best health benefits of asparagus is that it increases your energy levels. The presence of magnesium in Asparagus can help you in feeling energetic and alert for a long period of time without causing fatigue. By taking asparagus, you can also notice an increased body metabolism, which can also help in enhancing your physical performance.

Asparagus Increases Cell Production(8):

Cell production is increased by taking asparagus on a daily basis. This is because of the copper content present in it. The copper helps in the crucial process of oxygenation of the blood, and a disruption of this process causes slow metabolism and a stunted growth. Taking asparagus can help fight off improper blood oxygenation and can reduce the symptoms of malnutrition.

Asparagus Fights Cancer(5, 7, 17):

One of the surprising health benefits of asparagus is that it fights cancer. This is because of the presence of a detoxifying compound called Glutathione that can help in destroying carcinogens. Researchers believe that glutathione is important for our health and their levels in our body cells are becoming a predictor of how long one would live.

This detoxifying compound in asparagus plays an important role in the function of immune system. This means that Asparagus might help in fighting or protecting against some types of cancers, which include lung cancer, bone cancer, breast and colon cancers.

Asparagus Prevents The Risk Of Neurodegenerative Diseases(17):

Neurodegenerative diseases like Dementia and Alzheimer’s disease can be really stressful; not only for the patient, but also for their family too. Adding asparagus to your diet can reduce the risks of developing such a disease. This is because of the folate content that is present Asparagus. Folate present in asparagus plays a crucial role in the production of serotonin hormone as well, which is crucial to ensure proper behavioral and cognitive development.

Asparagus Treats Symptoms of Epilepsy(17):

Symptoms of epilepsy can be treated by asparagus. Epilepsy is a neurological disease that has symptoms of painful seizures. The affected individual suffers from extremely painful spasms and they also limit the control that one can have on their body. Asparagus is known to treat epileptic seizures since ages.

Asparagus Prevents Tuberculosis(18):

One of the fine health benefits of Asparagus is that it prevents tuberculosis. Tuberculosis is a disease caused by infectious bacteria that target the lungs. Some of the symptoms of tuberculosis include fatigue, vomiting and also coughing blood. Asparagus roots are beneficial for treating lung-related diseases like bronchitis and tuberculosis.

So, adding Asparagus to your daily diet could be helpful in preventing tuberculosis.

Asparagus Is Good For Better Eyesight(19):

Asparagus is also good for better eyesight because of the presence of the essential Vitamin B. There have been studies, which have found that the group of Vitamin B has properties that allow these vitamins to prevent macular degeneration in an effective manner. Some evidence is also present that shows the ability of these vitamin B preventing cataracts from forming in your eyes.

Asparagus Is Good For Skin Health (20):

One of the best benefits of asparagus is that it is good for the skin health. The compound Niacin present in asparagus can help you get rid of most severe acne. It also helps in reducing skin irritation and redness of the skin caused by acne scars. In addition, the antioxidants found in asparagus are capable of fighting dangerous radicals that wreak havoc in our body and results in the aging of skin cells quickly.


So, from the above description, we can easily come to the conclusion that asparagus is quite nutritious and is a healthy and tasty vegetable that can be added to your diet. Asparagus has tremendous health benefits in it and also is an inexpensive way to add healthy nutrients in your body. So, why not start adding Asparagus to your daily diet and enjoy its wonderful health benefits?


Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:July 9, 2019

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