25 Health Benefits of Asparagus

benefits-of-asparagusAsparagus looks like green fleshy spears, which is very tender. They have a delicious taste that is used for cooking since many years. Asparagus is also called as “sparrow-grass”. Asparagus belongs to the lily family such as leeks, garlic, onions. They have numerous varieties, but only few are edible. They can be seen in the market all year and they grow about six- eight inches tall. Usually Green or greenish purple ones are consumed by many. Asparagus is a little expensive vegetable, as compared to the other vegetables due to its harvest by hand.

Buy Asparagus only from your local grocery shop to get them fresh. After few days they lose their flavour.  Always remember to buy firm, smooth, tender, straight, dark green or purple stalks that have closed tips.

Asparagus has alkaline nature that contains protein but very less calories and carbohydrates. This has high amount of folate, vitamins A, and K, potassium, and vitamin B complex. Asparagus also includes copper, iron, minerals and electrolytes such as manganese, calcium, potassium, and phosphorus.

Nutrition Facts for Asparagus

1 Spear Medium (5-1/4″ To 7″ Long)


Nutrition Facts
Serving Size 1 spear of medium (5-1/4″ to 7″ long)
Amount Per Serving
Calories from Fat 0

Calories 3

% Daily Values*
Total Fat 0.02g 0%
Saturated Fat 0.007g 0%
Polyunsaturated Fat 0.014g
Monounsaturated Fat 0.001g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 32mg
Total Carbohydrate 0.62g 0%
Dietary Fiber 0.3g 1%
Sugars 0.3g
Protein 0.35g
Vitamin A 2% Vitamin C 2%
Calcium 0% Iron 2%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Values are based on USDA Nutrient Database SR18
< 1%
of RDI*
(3 calories)
0% of RDI
Calorie Breakdown:

Carbohydrate (69%)

Fat (5%)

Protein (26%)

* Based on a RDI of 2000 calories

Health Benefits of Asparagus

Image: Flickr

Image: Flickr

Low Calorie

100 g of asparagus can give you just 20 calories. This helps to absorb more calories that make it a negative-calorie vegetable.

Dietary Fiber

Asparagus has dietary-fiber. 100 g of this ahs 2.1 g fiber that can cure constipation, bad (LDL) cholesterol, blood sugar level problems. Dietary fiber reduces the problem of colon-rectal.

Bowel Syndrome

This is best medicine to treat disorders – dropsy and IBS.


Asparagus are good source of lutein, zea-xanthin, carotenes, and crypto-xanthins. They can destroy free radicals from your body to prevent cancer, neuron diseases, and viral infections. Asparagus has anti-oxidants like vitamin C, vitamin E, carotenoids, and manganese.



Fresh asparagus has high folates. 100 g of this can give 54 µg or 14% of RDA folic acid. Folates are a must for DNA synthesis in the cell. It is often suggested to take folates in the daily diet during pre-conception and pregnancy. This can also reduce neural tube defects in your infants. This has diuretic effect that helps in water retention reduction of pregnant women.

Metabolic Functions

Asparagus is high in B-complex vitamins like niacin, thiamin, riboflavin, vitamin B-6 (pyridoxine), and pantothenic acid. This maintains the level of your cellular enzymes and other metabolic functions.

Cure Infection

Asparagus has vitamin-A, vitamin-C, and vitamin-E. Take them in your every day diet to increase the body’s resistance power and treat infections or scavenge.

Alzheimer’s Disease


Asparagus has good amount of vitamin K. this adds to 35% of DRI. Vitamin K maintains healthy bone and helps in the formation activity. Take vitamin-K in your everyday diet to treat neuronal damage and Alzheimer’s disease.


Asparagus contains anti-inflammatory property that can lower the risk of chronic health such as type 2 diabetes and heart disease. This can also cure some cases of cancer.

Heart Health

Folate in asparagus is used to treat several cardiovascular related problems.

Urinary Tract Health

Asparagus extract can be used to cure Urinary tract health. This helps to detoxify and stimulate the functioning of proper urinary tract.



Apply asparagus on your skin to cleanse, dry the sores, and treat your acne problem.


Asparagus is an herbaceous plant that h has good amount of glutathione to break down carcinogens and free radicals.thus, it can prevent cancer like larynx, bone, breast, colon, and lung cancers.


This also contains an anti-aging property. Folate and B12 help in increase brain speed and mental flexibility. This can lower the anti-aging symptoms.

Natural Diuretic

Asparagus contains amino acid asparagines that create an urge to urinate. This releases fluid and flushes off any excess salts from our body. This is the best remedy for edema, hypertension or heart-related diseases patients.

Build up Protein

Asparagus has good amount of protein. You can include them in your daily healthy breakfast.

Lose Weight


Asparagus spears have just f4calories and very low fat. Include them in breakfast, lunch or dinner to reduce your weight. Individual with obesity can benefit from regular consumption of asparagus to reduce cholesterol levels.

Healthy Large Intestine

Asparagus has insulin that feeds friendly bacteria in your large intestine. This can keep yeast overgrowth in the intestine at bay and give healthy digestive system.


The asparagus is aphrodisiac due to its different shape. It also has various nutrients for healthy hormone production.

Skin Health

Asparagus contains vitamin E that is good for your skin health. Try washing your face with boiled asparagus water to reduce blemishes.

Bone Health

Asparagus has good amount vitamin K the helps in blood clotting and healthy bones. This also regulates bone mineralization and gives good bone density.


Image: Pinterest

Image: Pinterest

Asparagus has amino acid asparagines to cure the PMS-related water retention.

Improves Digestion

Asparagus has carbohydrate that leads to healthy growth of bacteria in your large intestine. This also stops the growth go bad bacteria to improve the digestion.

Estrogen Production

Asparagus help in manufacturing estrogens to treat the symptoms of menopause.

Massage Oil

You can massage with asparagus oil to reduce inflammations, lower back pain, and sciatica. It can also treat paralysis.

Thus, asparagus has many benefits and is a healthy option to maintain good health. Hence, avail its many benefits and nutritional properties. Do leave your comments below!!

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2 Responses

  1. jayshreebhagat says:

    Thank you for the reply

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