Asparagus can be used in a number of dishes like salads , stir-fries, frittatas , omelets and pastas , and it makes an excellent side dish. Asparagus is a nutritious and tasty addition to any diet. Additionally, eating asparagus has a number of potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes and lower blood pressure.
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A study published in the Journal of Food Science conducted on laboratory-grown cells suggested that the minerals and amino acids in asparagus extract may help ease hangovers and protect liver cells from the toxins in alcohol.
When it comes to fighting bloat, asparagus packs a punch. The veggie helps promote overall digestive health another benefit of all that soluble and insoluble fiber! Plus, as a natural diuretic, asparagus helps flush excess liquid, combating belly bulge. A review in Frontiers of Neuroscience found that folic acid supplements help reduce risk of premature birth when take prior to conception compared with women who didn't take additional folic acid.
Along with other green, leafy vegetables, asparagus is a good source of vitamin K. The vitamin is crucial for coagulation which helps your body stop bleeding after a cut as well as bone health. Asparagus is full of folate, a B vitamin that could lift your spirits and help ward off irritability.
Furthermore, the vegetable contains the amino acid asparagine , which is important in the development and function of the brain, according to a study published in in the journal Neuron. It also contains chromium, a trace mineral that helps insulin do its job transporting glucose.
It's also especially rich in glutathione, a detoxifying compound that can help destroy carcinogens. For this reason, asparagus may help fight or protect against certain cancers, including bone, breast, lung and colon cancers.
Asparagus is extremely low in calories at about 20 per serving five spears , has no fat, and is low in sodium. It can be eaten raw or cooked; however, cooking times affect health benefits.
A study published in Food Chemistry examined blanching cooking asparagus briefly in boiling water and saw a marked difference in the asparagus depending on how long the vegetable was submerged. In general, the longer the asparagus was blanched, the more nutrients it lost, though cooking it for too short a time resulted in hard stalks. Furthermore, the tip, middle and bottom sections of the spears had different sensitivities to blanching times, with the tip being the most likely to lose nutrients quickly.
The authors of the study therefore recommend blanching different segments of asparagus for different lengths of time. Here are the nutrition facts for asparagus, according to the U. Serving size : 5 asparagus spears 3.
Calories: 20 Calories from Fat 0. Asparagus is good for your ticker in a variety of ways. Flores noted, "Asparagus is extremely high in vitamin K, which helps blood clot. Asparagus also has more than 1 gram of soluble fiber per cup, which lowers the risk of heart disease, and the amino acid asparagine helps flush your body of excess salt.
Lastly, asparagus has excellent anti-inflammatory effects and high levels of antioxidants, both of which may help reduce the risk of heart disease.
Some people also believe asparagus has the potential to lead to gout , a painful form of arthritis, because of its levels of purines, which are substances naturally found in the body. When the body breaks down purines, it produces uric acid. Normally, the body absorbs uric acid in the blood or it passes through the kidneys. But too much uric acid in the blood, however, can end up causing pain, swelling, or inflammation. So even though it seems logical to think avoiding foods that are high in purines will help alleviate gout symptoms , experts say that high-purine vegetables, including asparagus, do not put you at increased risk for gout.
Just place the spears in a microwave-safe dish with a little water and heat for three to four minutes or until tender. Overcooking them will result in lost flavor, and excess cooking will also destroy some of the nutrients. People enjoy asparagus plain or with a bit of butter, salt, and pepper.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: June 19, Medically Reviewed. Each serving offers: 12 13 calories 1. Ready to start cooking with asparagus tonight? Editorial Sources and Fact-Checking. Appetizing Asparagus. Ohio State University Extension. May 20, Encyclopaedia Britannica. Idaho State Department of Education. Asparagusic Acid. October 4, Asparagus: Nutrition, Selection, Storage.
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