10 Health Benefits of Asparagus

Health benefits of Asparagus include preventing the risk of various types cancers, prevent tuberculosis, lower the blood pressure, cure urinary tract infection, helps in weight loss, improve cardiovascular health, prevents diabetes

Updated: June 16, 2022


Asparagus is a one of the wonderful vegetable cultivated many regions throughout the world with numerous health advantages. The scientific name of Asparagus is Asparagus officinalis. It belongs to the genus Asparagus family, Asparagaceae. It is believed that this wonderful vegetable is native to Europe, northern Africa and western Asia, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Asparagus, it has lots of health benefits. Among that some of the health benefits of Asparagus include preventing the risk of various types cancers, prevent tuberculosis, lower the blood pressure, cure urinary tract infection, helps in weight loss, improve cardiovascular health, prevents diabetes, beneficial during pregnancy, increase bone health, prevent macular degeneration, boost digestive health, relieve inflammation, improve immune system, good for our brain, helps to reduce the hangover and detoxify the body. 

Nutritional Value of Asparagus:

Asparagus contains lots of Vitamin, Minerals and other components. Some of the vitamins that Asparagus has Vitamin E, Vitamin A, Vitamin C, Vitamin K, Vitamin B-6, Folate, Thiamin, Niacin, Pyridoxine, Choline, Pantothenic acid and Riboflavin. Asparagus also contains dietary fiber,  Omega 3 fatty acids, Omega 6 fatty acids, sodium and potassium, which have lots of health advantages. Apart from this Asparagus also contains minerals such as calcium, magnesium, selenium, phosphorous, iron, protein, zinc and copper. The best part of the Asparagus is, it contains zero cholesterol. 

Asparagus Helps in Weight Loss:

Asparagus is highly rich is dietary fiber, which is very good for maintain body weight. Fiber helps to keep our stomach feel fuller for a longer period of time and it also helps to control our urge of eating again and again, which is the main cause of obesity. Apart from this fiber also helps to promote the production of digestive juice and enzymes in our stomach, so body can get proper energy from the food. Asparagus is also highly rich in water content, which helps in increasing the frequency of urination, which helps in eliminating extra body fat through urination. So those who are in a weight loss regime, it is highly recommended for them to add this wonderful vegetable in their daily diet to reduce the extra body fat and keep your body weight in control. 

Asparagus Improves Digestive Health:

Due to the high amount of dietary fiber found in asparagus, it is very beneficial for our digestive health and prevents various types of digestion related diseases. Fiber helps to promote proper bowel movement and provide smooth passage for food through the digestive tract. It also helps to add bulk to our stomach and ensure the proper elimination of waste from our body in time, thus prevent the risk of various types of digestion related problem, such as constipation, gas, etc. 

Asparagus Provides Relieve from Hangover:

Asparagus is highly rich in amino acids, which helps in removing hangovers. A hangover caused because of consumption of alcohol in a high amount, which symptoms are vomiting, nausea, fatigue, anxiety and dehydration. Studies have been proven that consumption of asparagus protects our liver cells from the alcoholic effects, due to the presence of inorganic mineral content. 

Asparagus Prevents Diabetes:

Asparagus contain high amount of chromium and dietary fiber, which is very beneficial for our body and also help to prevent various types of chronic health related disease, such as type 2 diabetes. Chromium helps to reduce the blood sugar level in our body. Fiber helps to promote the production of insulin in our body, which helps in slowing down the absorption of sugar in the blood stream, which helps to control our sugar level in our body. Studies have been proven that consumption of asparagus on a regular basis can help in keeping our blood sugar level in control.

Asparagus Prevents Cataract:

Asparagus is highly rich in various types of antioxidants, such as Vitamin A, vitamin A helps to protect our retina from oxidative damage caused by the harmful free radicals. Apart from this asparagus is also highly rich in amino acid glutathione, which is also very beneficial for prevent various types of eye related issues, such as cataracts and night blindness. 

Asparagus Clean Kidneys and Liver:

Asparagus is diuretic in nature, which means it helps to promote the urinary frequency in our body that helps to flush out toxin and uric acid from our body through urination. Studies have been proven that consumption of asparagus on a regular basis can help to prevent the formation of stone in the kidney and liver by eliminating toxin from the liver and kidneys.

Asparagus Prevent Cardiovascular Disease:

Due to the high amount of fiber present in asparagus, this is very beneficial for our cardiovascular health and prevents various types of cardiovascular disease, such as heart attack, heart stroke, etc. Fiber help to reduce the bad cholesterol level from our body, such as LDL cholesterol and also helps to increase the good cholesterol level in our body, such as HDL cholesterol. Studies have been proven that consumption of asparagus on a regular basis can maintain our cholesterol level and reduce the risk of cardiovascular disease. 

Asparagus Prevents Tuberculosis:

Studies have been proven that consumption of asparagus can reduce the infection in the lungs and throat; it also helps to improve the function of lung tissues and prevent the risk of bronchitis and tuberculosis. 

Asparagus Prevents the Risk of Arthritis:

Asparagus is highly rich in folates, which is very beneficial in reducing the chronic inflammation in the joints. Studies have been proven that consumption of folates rich food, such as asparagus on a regular basis can reduce the risk of rheumatism arthritis, due to the anti-inflammatory properties of asparagus. 

Asparagus Beneficial During Pregnancy:

Due to the high amount of folate present in asparagus, it is very beneficial during pregnancy and it also helps to reduce birth defects during the pregnancy. Studies have been proven that consumption of folate rich food, such as asparagus can reduce the risk of edema and neural tube disorder. 

Health Benefits of Asparagus

Nutritional Facts Of Asparagus, raw


Nutrient Unit Value per 100 g
Waterg93.22
Energykcal20
Proteing2.20
Total lipid (fat)g0.12
Carbohydrate, by differenceg3.88
Fiber, total dietaryg2.1
Sugars, totalg1.88
Calcium, Camg24
Iron, Femg2.14
Magnesium, Mgmg14
Phosphorus, Pmg52
Potassium, Kmg202
Sodium, Namg2
Zinc, Znmg0.54
Vitamin C, total ascorbic acidmg5.6
Thiaminmg0.143
Riboflavinmg0.141
Niacinmg0.978
Vitamin B-6mg0.091
Folate, DFEµg52
Vitamin B-12µg0.00
Vitamin A, RAEµg38
Vitamin A, IUIU756
Vitamin E (alpha-tocopherol)mg1.13
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg41.6
Fatty acids, total saturatedg0.040
Fatty acids, total monounsaturatedg0.000
Fatty acids, total polyunsaturatedg0.050
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0

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