Asparagus have a high nutritional value and provide many health benefits to the human body. Know more about the nutrition benefits of eating asparagus.

Benefits Of Asparagus

Considered to be a delicacy, asparagus is a perennial vegetable that is the member of the lily family. It is a highly prized vegetable, which is grown in countries like United States, Mexico, Peru, France and Spain though it originally came from the Mediterranean region. The most commonly eaten variety of asparagus is the green and white and also the purple variety, which is less common. Asparagus is known for its innumerable health benefits. This springtime vegetable is filled with nutrients, minerals, vitamins and much more. These can be grilled, roasted, steamed or sautéed in oil only to make the perfect vegetarian delight that can be enjoyed by all. Be it a creamy soup, pasta, sauce, soufflé, frittata, salad or risotto, the asparagus is a favorite in all grocery stores and is indeed an important delicacy.  It is best to have freshly cooked asparagus rather than the canned one since it has fewer nutrients. Check out the nutritional benefits of asparagus.
Nutritional Value Of Asparagus

20 Kcal
3.38 g
2.20 g
Total Fat
0.12 g
0 mg
Dietary Fiber
2.1 g
52 µg
0.978 mg
Pantothenic acid
0.274 mg
0.091 mg
0.141 mg
0.143 mg
Vitamin C
5.6 mg
Vitamin A
756 IU
Vitamin E
1.13 mg
Vitamin K
41.6 µg
2 mg
202 mg
24 mg
0.189 mg
1.14 mg
14 mg
0.158 mg
52 mg
2.3 µg
0.54 mg
449 µg

Nutrition Benefits of Eating Asparagus
  • High content of vitamin K and Folate.
  • High content of folic acid makes sure that if you eat asparagus during the time you are conceiving, it helps prevent serious birth defects.
  • Makes sure your heart is in top condition.
  • Helps to relieve menstrual cramps and also certain fertility problems.
  • Cleanses and strengthens gastrointestinal tract and colon.
  • Increases the success and recovery rate of chemotherapy.
  • Treats arthritis, asthma, water retention, PMS due to the fact that it is considered to be a diuretic (anti-inflammatory).
  • Eating asparagus can help you get rid off warts.
  • Naturally detoxifies the body.
  • Helps lower cholesterol significantly and also reduce high blood pressure.
  • Helps in production of milk for lactating mothers.
  • Slows down the aging process since it has anti-oxidants.
  • Prevents the formation of kidney stones by cleansing the body and detoxifying kidneys. Also helps to prevent urinary tract infection.
  • Asparagus can be used as an aphrodisiac to enhance sexual activity.
  • Eating asparagus helps prevent the formation of scurvy and also relieves you of toothaches.
  • Asparagus helps prevent the formation of cancerous tumors since it has anti-cancer agents.
  • Asparagus helps relieve constipation as it is considered a laxative.
  • Asparagus helps to strengthen capillaries thus preventing painful varicose veins.
Buying & Storing Tips
  • Asparagus can be in green, white and purple color. The purple colored asparagus has higher sugar content but are healthy to eat nonetheless.
  • Choose rounded asparagus stalks, as these are better than fat or twisted asparagus stalks.
  • Asparagus stems need to be thin and firm, with purplish or dark green closed tips.
  • Wrap asparagus ends using damp paper towels and store them in the refrigerator.
Tips For Preparing Asparagus
You can use asparagus without peeling; however, those asparagus with thick stems need to be peeled. The tough layer of skin should be cut from the lower part of the stem with a peeler before cooking. Wash the asparagus stems in cold water thoroughly to remove any residues of soil or sand. Cook asparagus as a whole and if required, cut the cooked stems into small pieces. Asparagus tastes best when cooked within a day or two of purchase.


How To Enjoy

  • Cook pasta with tender asparagus, bathed in olive oil and other spices and herbs.
  • For a perfect side dish, sauté asparagus with garlic, shitake mushrooms and chicken.
  • Use asparagus in salads or any cold dishes for a distinct flavor.
  • Enjoy an irresistible omelet dish better with freshly chopped and steamed asparagus.

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