from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Asparagus is a vegetable available year-round with peak availability in spring. When you buy asparagus fresh from the farmers’ market or grocery store, it’s best to eat it right away. Asparagus pairs well with lots of other spring vegetables and flavors—think peas, garlic or new potatoes.
If you need more reasons to enjoy this yummy and nutritious vegetable, read on to find out how asparagus is good for you.
Here are the nutrition facts of one cup (135 g) of uncooked asparagus:
These vegetable spears are packed with nutrients, providing a good source of fiber, vitamin C and folate. They’re also an excellent source of vitamin K, an essential nutrient for blood clotting and healthy bones. Notably, asparagus contains chromium, a trace mineral that may enhance the ability of insulin to transport glucose from the bloodstream into cells—good news if you’re watching your blood sugar levels.
Moreover, asparagus has other potential benefits, including:
Asparagus contains potassium, an important nutrient for keeping your heart, bones, kidneys and nerves functioning and healthy. You may be surprised to learn that this stalky vegetable also consists of a compound called asparaptine, which may help improve blood flow, in turn lowering blood pressure.
This herbaceous plant, along with avocado, kale and Brussels sprouts, is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.
Asparagus is one of the top-ranked vegetables for its ability to neutralize cell-damaging free radicals. Along with other potential anti-aging foods, asparagus may help slow the aging process and reduce inflammation.
Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to reduce the risk of cognitive impairment. If you’re 50-plus, be sure you’re getting enough B12, as your ability to absorb it decreases with age.
Asparagus contains high levels of amino acid asparagine, which serves as a natural diuretic, increasing urination and helping the body to get rid of excess salts. This is especially beneficial for people suffering from edema (an accumulation of fluids in the body’s tissues) and those with high blood pressure or other heart-related diseases.
Have you wondered why eating asparagus causes a strong urinary odor?
These vernal shoots contain a unique compound, asparagusic acid, that, when metabolized, gives off a distinctive smell in the urine. Young asparagus contains higher compound concentrations, so the odor is stronger after eating them. Rest assured that there are no harmful effects from the sulfuric compounds or the odor! While it is believed that most people produce these odorous compounds after eating asparagus, few people can detect the smell.
The most common type of asparagus is green, but you might see two others in supermarkets and restaurants: white, which is more delicate and difficult to harvest, and purple, which is smaller and fruitier in flavor. No matter the type you choose, asparagus is a tasty, versatile vegetable that can be cooked in myriad ways or enjoyed raw in salads.
To preserve the antioxidants, try roasting, grilling or sautéing your asparagus. These quick-cooking, waterless methods will preserve the fabulous nutritional content and antioxidant power of asparagus.
Asparagus is a highly nutritious vegetable with numerous health benefits. Whether you love eating the common green or the vibrant purple or white asparagus, they add flavor, texture and color to your meals.