Written by Lari Warjri, B.A. | 
Medically Reviewed by dr. simi paknikar, MD on Jun 20, 2018


Asparagus is a spring vegetable, known for its fleshy spear bud-like compact head that has a unique and strong savory taste. It is a perennial plant belonging to the lily family (Liliaceae). Asparagus is loaded with essential nutrients such as vitamin A, C, E and K, it is also a good source of fibre and minerals. During spring season, the plant is harvested when it is 6 to 8 inches tall. There are varieties of asparagus; the most common variety is green in colour, whereas other varieties are white and purple. The plant has numerous health benefits for the heart, digestion, anti-cancer properties and so on. Above all, asparagus is one of the most nutritionally balanced veggies that is packed with essential nutrients and vitamins which benefits overall health.

Health Benefits of Eating Asparagus

Health Benefits of Asparagus

Supports in Digestion: Asparagus contains significant amounts of inulin, a unique type of carbohydrate called “prebiotic”, that help to promote the growth of healthy bacteria like Lactobacilli and Bifidobacteria. The fiber content in asparagus is also beneficial to the digestive tract.

Asparagus: Supports in digestion

Good for your Heart: The nutrient content in asparagus play an important role in keeping the heart healthy. Asparagus is rich in complex B-vitamin and fiber that can help lower the risk of heart diseases, high blood pressure and stroke.

Fights Cancer: The antioxidant and anti-inflammatory compounds present in asparagus can alter metabolic activity in the body’s cell and ultimately help prevent them from becoming cancerous. A research found that the combination of amino acid with folate and vitamin B6 in asparagus has been shown to have cancer-fighting properties.

Asparagus: Fights cancer

Prevents Diabetes: A number of studies have found that eating asparagus may help to control type 2 diabetes. It is useful for improving insulin secretion, and therefore helps to lower the risk from type 2 diabetes.

Rich in Antioxidants and Anti - Inflammatory Properties: Asparagus contain high amount of antioxidants that can help remove toxins from the body. It also helps slow the aging process and keeps your skin looking young and healthy. The anti-inflammatory properties in asparagus such Vitamin C, Vitamin E and beta-carotene are very powerful and aid in reducing the risk of heart problems and type 2 diabetes.

Asparagus: Heart, diabetes

Great source of Folic Acid: Asparagus is a rich source of folate or folic acid, which helps to prevent nervous system defects in babies.

Recipe: Lemony Asparagus Pasta


  • 4 ounces whole- wheat pasta
  • 1/2 bunch asparagus, trimmed and cut into pieces
  • ¾ cup milk
  • 2 teaspoons flour
  • 1/8 teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 teaspoon olive oil
  • 2 tablespoon minced garlic
  • 1 teaspoon lemon zest
  • 1 teaspoon lemon juice
  • ½ cup freshly parmesan cheese.
Asparagus: Lemony asparagus pasta


  • Boil water in a large saucepan and cook the pasta for 5-6 minutes.
  • Add asparagus to the boiling water, stir well until the pasta and asparagus are just tender.
  • In a medium bowl whisk the milk, mustard, flour, salt and pepper.
  • Heat oil in a small saucepan over a medium heat, add garlic and stir well until it turn lightly browned.
  • Add the milk mixture and cook until thickened for 1-2 minutes.
  • Add lemon juice and zest to it.
  • Add the mixture in the cooked pasta and stir well over medium heat. Still until the mixture is thick and creamy.
  • Serve hot pasta topped with parmesan cheese.

Asparagus, cooked, boiled, drained, with salt

The nutritional values of "Asparagus, cooked, boiled, drained, with salt" per 100 grams are:
Nutrition Summary
Total Calories 22
Protein 2.4 g
Fat 0.4 g
Carbohydrate 4.1 g
NutrientsAmount%Daily Value
Calcium, Ca 23 mg 2.3 %
Copper, Cu 0.16 mg 8.25 %
Iron, Fe 0.91  mg 5.06 %
Magnesium, Mg 14 mg 3.5 %
Manganese, Mn 0.15 mg 7.7 %
Phosphorus, P 54 mg 5.4 %
Potassium, K 224  mg 6.4 %
Selenium, Se 6.1 mcg 8.71 %
Sodium, Na 240 mg 10 %
Zinc, Zn 0.6 mg 4 %
Vitamin A 1006  IU 20.12 %
Vitamin C 7.7 mg 12.83 %
Vitamin B6 0.08 mg 3.95 %
Vitamin E 1.5 mg 5 %
Vitamin K 50.6  mcg 63.25 %
Riboflavin 0.14  mg 8.18 %
Thiamin 0.16 mg 10.8 %
Folate, DFE 149  mcg 37.25 %
Niacin 1.08  mg 5.42 %
Sugars 1.3 g
Fiber 2  g 8 %
Cholesterol 0 mg 0 %
Water 92.63 g
Carotene, alpha 0 mcg
Carotene, beta 604  mcg
Choline 26.1 mg
Lycopene 30  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


  1. Asparagus – Spears of Goodness - (http://www.naturalhealthbenefits.org/asparagus/)

Latest Publications and Research on Health Benefits of Eating Asparagus


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