About Nutrition Facts and Health Benefits of Asparagus

Asparagus is one of the healthiest vegetables, which comes in different colors specific to each variety. Still, nonetheless, they are all packed with nutrients such as vitamins, minerals, and more which all contribute to healthy living.


The 12 Outstanding Health Benefits of Asparagus

1. Rich in Antioxidants Properties

Asparagus contains vital nutrients that act as an anti-oxidant and helps terminate free radicals' chain reactions, which may damage the human cells.

     Can Help in Cancer Prevention

Eating asparagus regularly reduces cancer risk because it contains glutathione, preventing critical cellular components from damage caused by free radicals and other reactive oxygen species.

It also includes other antioxidants like vitamins E and flavonoids, which help prevent aging and reduce the chances of chronic inflammation, resulting in oxidative stress.


2. Improves the Skin

Vitamin E is one of the essential nutrients when it comes to skincare, and it helps protect the skin against free radicals.

It exfoliates the skin by removing the dead cells in the skin pore, thereby making the skin rejuvenate and glow.

It also contains flavonoids, an antioxidant that helps improve collagen, a protein found on the skin that helps build the skin tissues, thereby reducing wrinkles and making the skin firm and elastics.


3. Improves Blood Clotting

It is rich in the blood-clotting vitamin known as vitamin K. The body needs to synthesize some proteins required for blood coagulation and other necessary functions for healthy living.

The high content of vitamin K in Asparagus makes it a good option for those with blood clotting issues like Hemophilia A and B, including Von Willebrand's disease, a bleeding disorder.

Therefore, to avoid the low levels of vitamin K, incorporate Asparagus in your daily diet and improve the ability of the responsible proteins in the blood for the thickening of the blood and better clotting.


4. Acts as Diuretic

For diuresis, asparagus serves as a natural diuretic by enhancing the excretion of sodium and chloride in the urine. It does so by passing a good quantity of water or releasing enough fluid, which will flush out certain diseases in the body through urine.

It contains asparagine, an amino acid abundant in the vegetable serving as a natural diuretic that increases urination; therefore, this vegetable is suitable for those who suffer the Oedema as it can help remove the excess fluid in the body.

You shouldn’t be surprised about the effects of Asparagus in the urine when you consume it because it contains mercaptan, a compound of sulfur that smells like a rotten egg.  So when you urinate after taking Asparagus, don’t be surprised at how bad your urine might smell.


5. Promotes Weight Loss

Foods/fruits that promote weight loss are highly sought after, as they help in the effective management of weight, especially when on a healthy diet.

Asparagus is rich in dietary fiber and water content, which altogether contribute to effective weight loss. While the thread makes one fuller and craves for food less, water also makes one complete while helping the proper digestion of the food.

Also, the vegetable is low in calories and fats, which is suitable for those who want to lose weight, and there is no fear of consuming more of those, which will add to the ones you want to shed off; thus, it improves weight loss.


6. Improves Cognitive Abilities

Folate in asparagus works together with vitamin B12 to reduce the risk of cognitive impairment because vitamin B 12 deficiency can cause memory loss, impaired thinking, and general cognitive difficulties.

Therefore, adequate intake of the vegetable will help enhance your memory and improve your cognitive reasoning.


7. Good For Pregnant Women

Folate has a vital role in the body as it is a necessary supplement for pregnant women due to its ability to improve growth.

Its function in the body is to help in the adequate growth and development of the fetus during pregnancy. It is also necessary for babies and children as it helps in the period of transition.

Folate or folic acid also helps not just in cell growth but also in DNA synthesis and repair.

Also, taking folate is recommended when trying to conceive or as early as you notice you are pregnant to avoid Neural Tube Defects, which offers primarily for the first few weeks of pregnancy.


8. Lowers Blood Pressure

One of the nutrients found in Asparagus is potassium, which can effectively help reduce blood pressure as a spike in high blood pressure can result in health conditions such as partial strokes and heart attack.

Potassium helps to relax the vessels that carry the blood, reducing the pressure on its flow. It also helps in eliminating sodium through urine as salt.

Potassium and sodium might be good for the body, but in this case, they oppose each other in terms of function. While potassium reduces blood pressure, sodium does the exact opposite.

This is why many medical experts recommended reducing the intake of sodium supplements, foods, and fruits while trying to regulate your blood pressure for effective results.


9. Promotes Heart and Nerve Functions

It is a good source of vitamin B1, also known as thiamine, a dietary supplement that helps maintain appropriate heart and nerve functions. It is one of the micronutrients which is good for the heart and its deficiency most times results in congestive heart failure.

       Reduces the Risk of Heart Diseases

It maintains blood cholesterol levels due to saponins, a chemical compound that helps reduce the level of cholesterol in the blood and the risk of heart diseases.


10. Enhances Digestive Health

Asparagus veggie also has a good amount of fiber content that helps to keep the digestive system healthy and nourishes the digestive tract.

Fiber-rich foods have been known to be one of the effective diets for the digestive system, especially those rich in insoluble fiber. Asparagus is rich in this and so helps in the improvement of bowel movement.

Also, the vegetable contains a small amount of soluble fiber, which helps strengthen the immune systems by providing the good bacteria in the gut with food, thereby multiplying their numbers, which is beneficial to the immune system and the overall digestive health.


11. Rich in Vital Nutrients

When it comes to nutritional content, Asparagus is one of the vegetables that will provide you with many nutrients that the body needs to function well. It contains minerals, vitamins, micronutrients, and more.

Some of the nutrients in this vegetable include vitamin A, fiber, protein, folate, zinc, phosphorus, fats, iron, and lots more.


12. Contains Anti-Inflammatory Properties

They contain anti-inflammatory properties that treat and reduce the risk of inflammation. Asparagus intake can help relieve some of these pains and swelling/inflammation and prevent new ones from developing.


Nutritional Values of Asparagus per 100g





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


0.141 mg


0.091 mg


0.143 mg

Vitamin C

5.6 mg


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





449 µg


9 µg


710 µg


What is Asparagus?

Asparagus has been classified under the vegetable plant, and it is a spring vegetable and a perennial plant. It comes with a pleasant flavor and taste and is one of the oldest recorded vegetables.


Where is Asparagus Grown?

Asparagus is grown in various parts of the world, and it comes in multiple colors. The green color Asparagus is expected in the US and Britain. The purple color Asparagus is common in France and other French countries. In Germany and Spain, the white color variety is expected.

Asparagus is also grown in some parts of Africa, like in the northern part of Nigeria, specifically in Jos, Plateau State. While it is locally known in Hausa as “Shekan Bera,” it is called “Aluki” in Yoruba.


How to Consume Asparagus

It is a healthy and tasty fruit rich in fiber, vitamins, and other vital nutrients that promote healthy living.

Asparagus is a delicious spring veggie that is better to be eaten fresh but can also be eaten boiled or roasted. It is used in a wide range of culinary dishes such as vegetable salad and more.


Is it Good for Everyone?

Asparagus is suitable for men, women, and children, which helps in bodybuilding. Its content of folates and some of the essential vitamins help stimulate the sex hormones in both men and women and improves growth in babies, children, and fetuses during pregnancy.

It provides the same nutrients for all and helps in improving the health of anyone who consumes it.



There are no severe side effects of Asparagus as it is healthy to eat by all. Over-eating it wouldn’t cause any consequences, but it comes with some discomfort, such as a foul smell of urine and gas.

And for those who are allergic to this vegetable, it is better to refrain from eating to avoid adverse reactions.



Asparagus is packed full of health benefits for the heart, bones, and whole-body systems and a great source of vitamins such as vitamins A, C, E, K, and B6; minerals folate, iron, copper, etc. calcium, protein, fiber, and others.

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