Asparagus is a green fleshy spear that is succulent and tender. They have a very distinct and delicious flavour. Asparagus was also popularly known as “sparrow-grass”. Asparagus is from the lily family -leeks, garlic, onions, etc. There are hundred varieties of asparagus, though only some are edible. It is available throughout the year and grows about 6 to 8 inches tall when it is harvested. Green or greenish purple colour asparagus is usually consumed by many. Asparagus is an expensive vegetable when compared to other vegetables as it is harvested by hand.

Asparagus should always be bought from the local grocery shop. With time, asparagus tends to lose its flavour. Keep in mind to buy firm, straight, smooth, tender, dark green or purple stalks with closed tips.

Asparagus is alkaline in nature and is filled with protein but is very low in calories and carbohydrates. It is the richest source of folate, vitamins A, C and K, potassium, and vitamin B complex. Asparagus contains good amount of copper and iron. This also has some minerals and electrolytes like potassium, manganese, calcium, and phosphorus.

Let us look at the top benefits of asparagus, one of the wonderful gift of nature:

Asparagus Benefits:

1. Low Calorie Vegetable:

100 g of fresh asparagus contains only 20 calories. Digesting this will absorb more calories, thus it is a perfect negative-calorie vegetable.

2. Dietary Fiber:

Asparagus contains good amount of dietary-fiber. 100 g of this can give you 2.1 g of fiber. This can treat constipation, lower bad (LDL) cholesterol, balance blood sugar levels. Dietary fiber can also reduce the risk of colon-rectal.

3. Bowel Syndrome:

This is used since many years to cure disorders such as dropsy and irritable bowel syndrome.

4. Antioxidants:

Fresh asparagus is the richest source of anti-oxidants like carotenes, lutein, zea-xanthin, and crypto-xanthins. This is useful to kill free radicals from the body to protect from cancer, neuro diseases, and viral infections. Asparagus also contains powerful anti-oxidants like carotenoids, vitamin C, vitamin E and manganese.

5. Pre-conception:

Fresh asparagus contains good amount of folates. 100 g of it can give you 54 µg or 14% of RDA of folic acid. Folates are essential for DNA synthesis in the cell. It is advised to consume folates in your daily diet during pre-conception period and pregnancy. This helps in preventing neural tube defects in the infants. The diuretic effect of this vegetable helps in water retention reduction in the pregnant women.

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6. Metabolic Functions:

Asparagus is a good source of B-complex vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, riboflavin, and pantothenic acid. This vital nutrient helps to maintain the level of cellular enzymes and metabolic functions.

7. Cure Infection:

Fresh asparagus has many anti-oxidant vitamins like Vitamin-A, Vitamin-C, and Vitamin-E. Consume them in your daily diet to boost your body’s resistance power and cure infections.

8. Alzheimer’s Disease:

Asparagus is the richest source of Vitamin K. It can give 35% of DRI. Vitamin K promotes healthy bone and its formation activity. Consume Vitamin-K in your daily diet to prevent neuronal damage and treat Alzheimer’s disease.

9. Anti-inflammatory:

Asparagus has anti-inflammatory properties. This reduces the risk of chronic health issues like Type 2 diabetes and heart diseases. This property can also show positive result in some cases of cancer.

10. Heart Health:

Folate in this vegetable helps to cure many cardiovascular related problems.

11. Urinary Tract Health:

Asparagus extract is the best herbal ingredient for urinary tract health. This detoxifies and stimulates proper urinary tract functioning.

12. Acne:

You can apply asparagus directly to your skin. This cleanses the face, dries the sores, and treats acne.

13. Cancer:

This is an herbaceous plant like avocado, kale and Brussels sprouts. It is a good source of glutathione that breaks down carcinogens and free radicals. Hence, asparagus can protect and cure cancers of the breast, colon, larynx, bone, and lung.

14. Anti-aging:

It has an anti-aging properties, folates and B12 that increase brain speed and mental flexibility. Maintaining proper levels of these nutrients can help in lowering anti-aging symptoms.

15. Natural Diuretic:

This is another health benefits of asparagus – it acts as a natural diuretic. It is a rich source of amino acid asparagines that helps to create the urge to urinate. This helps to release fluid and flush off excess salts from the body. It can be very beneficial in cases of edema, high blood pressure or heart-related diseases.

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16. Build Up Protein:

Asparagus is a rich source of proteins. You can dip them in mayonnaise for healthy snacks any time during the day.

17. Lose Weight:

Each spear of asparagus contains just four calories. This is also very low in fat. Include them in your breakfast, lunch or dinner to get numerous benefits and at the same time, lose your weight. If you are suffering from obesity or high cholesterol, regular consumption of asparagus can help in reduction of cholesterol levels.

18. Healthy intestines:

Asparagus is the only vegetable that contains insulin and feeds friendly bacteria in the large intestine. This helps to prevent yeast overgrowth in the intestine and leads to healthy digestive system and belly.

19. Aphrodisiac:

The asparagus is a psycho-physiological aphrodisiac due to its distinct shape. It also contains many nutrients required for healthy hormone production.

20. Skin Health:

Asparagus is filled with many nutrients including Vitamin E. This vitamin works best for your skin’s health. You can also wash your face with water of boiled asparagus to get rid of blemishes.

benefits of asparagus juice

Image: Shutterstock

21. Bone Health:

Asparagus is the richest source of Vitamin K. Five spears can give you 35 percent of the daily recommended intake. This helps in blood clotting and healthy bones. This also helps in regulation of bone mineralization and maintains the bone density.

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22. Bloating:

Asparagus contains amino acid asparagines that can treat the PMS-related water retention. Thus asparagus benefits to get flat stomach.

23. Improves your Digestion:

Asparagus contains the carbohydrate insulin that is helpful for the healthy growth of bacteria in the large intestine. This also stops the harmful bacteria from growing and improves your digestion.

24. Estrogen Production:

Asparagus produces estrogen and cures the symptoms of menopause. It also lends estrogen to women whose ovaries or uterus has been removed.

25. Massage:

Massage with asparagus oil helps in reduction of inflammations, lower back pain, and sciatica. This has also shown positive results to treat paralysis.

26. Diabetes:

Asparagus can be useful to treat diabetes by maintaining the blood sugar levels and boost the insulin levels. Insulin is the hormone that absorbs the body glucose. Asparagus cures type two diabetes and other related symptoms such as heart attacks, blindness and amputation.

27. Increased Libido:

Folic acid in asparagus triggers histamine production. Histamines’ deficiency can cause inability to reach orgasm in men and women. Asparagus is a good source of folates that may show positive results to increase libido.

28. Immune System:

Asparagus is the best sources of rutin, which is a natural substance found in plants. This also has Vitamin C that energizes and protects the body from many infections. Asparagus contains iron that gives a boost to the immune system and prevents from anaemia.

29. Improved Complexion:

Vitamin C and E in asparagus works the best for skin, nails and hair. It contains high quantities Vitamin C and many nutrients that nourish the skin while preventing dryness, psoriasis and blemishes. This is also a powerful cleanser to detoxify the liver and cure acne.

30. Improving Eyesight:

Deficiency of Vitamin A leads to bad eye sight in dim light. Since asparagus contains Vitamin A it can improve the eyesight.

31. Heart Disease Prevention:

Therapeutic value of asparagus can reduce the cholesterol level in the body. High cholesterol is one of the common factors that cause heart disease. Regular consumption of asparagus can reduce cholesterol level and prevent many heart related problems. Asparagus is also rich source of soluble fibre, potassium, folic acid that controls blood pressure and reduces blood homocysteine levels. Asparagus is very low in fat and sodium and is just perfect for healthy heart.

Mix small amount of asparagus juice with honey. Drink this three times a day daily to help strengthening your weak and enlarged heart.

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32. Scurvy:

This is caused due to the Vitamin C deficiency in the diet. Asparagus contains Vitamin C that is an essential vitamin required by the body to perform important functions.

33. Fatigue:

Asparagus has high fiber content that helps to prevent constipation. This also has amino acid that neutralizes ammonia in the body, which is toxic and generally leads to fatigue. It is a good source of potassium that is useful to fight against hypertension and nausea.

34. Production of Collagen:

This vegetable is rich in Vitamin C that can boost the production of collagen. This is a vital component for connective tissues.

35. Bee-sting:

Asparagus can be the best remedy to reduce pain of a bee sting. For this, you can crush them and apply directly to the affected area around the sting.

36. Toothache:

It is believed since many years that asparagus to be the best medicinal remedy for health problems.  It can improve the eyesight and sooth toothache.

37. Improve your Mood:

Asparagus is filled with loads of folic acid.  Folic acid deficiency can cause depression. This also has tryptophan that boosts serotonin production, vital chemical in the brain that regulates the mood.

38. Improve Fertility:

Asparagus increases the sperm count and helps in the strengthening of female reproductive organs. This is also useful to increase the production of milk in nursing mothers and sooth menstrual cramps. Asparagus is an old age remedy for prevention against birth defects.

39. Chronic Disease:

Arthritis, gout, and many other inflammatory illnesses can be cured by the nutrients in asparagus. This vegetable is also anti-inflammatory and it soothes the joint pain. This is also useful for the individuals with tendonitis and bursitis.

40. Premenstrual Syndrome (pms):

This vegetable is a natural diuretic that can help with symptoms of PMS. Women suffering from PMS should consume asparagus in their daily diet during their menstrual cycle to lower the symptoms. Asparagus is also rich in magnesium that is useful to cure the symptoms like mood swings and tension.

41. Hair Fall:

Problem of hair fall can be cured by consuming asparagus in your daily diet. This also gives you healthy hair with effective results.

42. Acidity:

It’s very high alkalinity is useful to reduce the acidity in the blood. This can also act as a cleanser for the tissues and remove muscles waste.

43. Kidney Stones:

This vegetable has diuretic and alkaline properties that can prevent or help in dissolving the kidney stones. This also helps to break down the oxalic acid crystals produced in the kidney.

Nutrition Chart of Asparagus:

Asparagus (A. officinalis), raw,
Nutrition value per 100 g.
ORAC value 2150
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy20 Kcal1%
Carbohydrates3.38 g2.5%
Protein2.20 g4%
Total Fat0.12 g0.5%
Cholesterol0 mg0%
Dietary Fiber2.1 g5.5%
Folates52 µg13%
Niacin0.978 mg6%
Pantothenic acid0.274 mg5%
Pyridoxine0.091 mg7%
Riboflavin0.141 mg11%
Thiamin0.143 mg12%
Vitamin C5.6 mg9%
Vitamin A756 IU25%
Vitamin E1.13 mg7.5%
Vitamin K41.6 µg35%
Sodium2 mg<1%
Potassium202 mg4%
Calcium24 mg2.5%
Copper0.189 mg21%
Iron1.14 mg14%
Magnesium14 mg1%
Manganese0.158 mg7%
Phosphorus52 mg7.5%
Selenium2.3 µg4%
Zinc0.54 mg5%
Carotene-ß449 µg
Carotene-α9 µg
Lutein-zeaxanthin710 µg

Thus, from the health benefits of asparagus mentioned above, it is proved that asparagus is a healthy option for good health. So avail its numerous benefits and nutritional properties. Do share your comments below!!

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