Asparagus: Nutrition and health benefits

nutritional facts and health benefits of asparagusDon’t let the side effect of smelly urine turn you off asparagus, it packs many essential vitamins and nutrients that your body needs. Let’s further explore the nutritional value of asparagus along with how it can improve our health.

Nutritional value of asparagus

First and foremost asparagus contains virtually no fat and it’s very low in calories (five spears is only 20 calories). Asparagus contains about two grams of protein, four grams of carbohydrates and zero sodium. That alone makes asparagus a great vegetable to eat, no matter what your state of health.

Asparagus Nutrition FactsNutrient Value for per 100 g
NutrientsEnergy20 Kcal Carbohydrates3.38  g
Total Fat0.12 g
Protein 2.20 g
Cholesterol0 mg
Dietary Fiber2.1 g
VitaminsVitamin A756 IU
Vitamin C 5.6 mg
Vitamin E  1.13 mg
Vitamin K  41.6 µg
Riboflavin  0.141 mg
Pyridoxine   0.091 mg Niacin   0.978 mg Folates 52 µg
MineralsCalcium 24 mg
Iron 1.14 mg
Magnesium14 mg
Phosphorus52 mg
Selenium2.3 µg
ElectrolytesSodium  2 mg
Potassium202 mg



nutritional facts of asparagusAsparagus contains vitamin K, C, B1, B6, A, B2 and B3. It provides calcium, magnesium, copper, potassium, fiber, iron, omega-3 and 6, zinc and folacin. Overall, it is a well-rounded vegetable that can give your health a boost.

Many of these nutrients get used up by the body to perform its functions, so it’s important we get them from dietary sources. Let’s examine asparagus’ health benefits:

5 health benefits of asparagus

Digestion: Asparagus contains fiber, which is a key player in proper digestion. Fiber works to keep us regular and minimizes issues associated with poor digestion, such as bloating and gas.

improve digestionDiabetes: Recent research has revealed many American seniors have trouble properly controlling their diabetes. Eating foods that can assist with diabetes management is a good idea. Asparagus helps with blood sugar regulation due to its nutritional make-up. Likewise, asparagus also has a low glycemic load – this refers to a food’s ability to raise blood sugar from its content of carbohydrates. Asparagus, then, will not create spikes in blood sugar based on its glycemic load.
Vision health: Asparagus contains the essential nutrients and antioxidants to protect your eyes. This can help with overall vision health. Antioxidants work to fight off free radicals that can cause damage in the body.

natural remedies for urinary tract infectionUrinary Tract Infections (UTI): A UTI is caused by bacteria in the urinary tract or bladder. It can be quite painful and create urgency to urinate. There are many food options that can aid in UTI treatment and asparagus is one of them. Asparagus is a diuretic, meaning it can promote urination. Urinating helps the body detox and clears out the infection. Just don’t be alarmed by the smell – that isn’t the UTI. Asparagus has been known to cause an odor. It’s completely normal.

Cholesterol: Asparagus contains the essential nutrition to help with cholesterol. From antioxidants to fiber, asparagus can promote healthy cholesterol.

How to prepare and cook asparagus

Now that we have a better understanding of how asparagus can improve our health, we should probably be eating more of it. Asparagus can be enjoyed in many healthy ways but a simple, delicious recipe involves grilling them.

Place the stalks on the grill so you can get a nice color and flavor. Once removed from the grill, drizzle some extra virgin olive oil and a sprinkle of salt and pepper – remember to always keep salt to a minimum for heart health! For additional flavor, chop up some garlic and mix it all together to ensure the stalks have a light coating. And there you go – an easy, tasty way to enjoy asparagus while boosting your overall health.

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