Asparagus benefits for health, Side Effects & Easy Recipes

asparagus benefits for health


Asparagus (Asparagus officinalis L.) is a modern-day’s superfood vegetable. Although the first introduction of Asparagus as food is mentioned in eleventh-century French monastery documents (1). Medicinally the plant is used as a diuretic from Egyptian civilization about 2000 years ago (9). It is mainly available in the green, purple, and white spear. Green and white asparagus are the same variety. The change in color is due to its different harvesting time. Green and purple asparagus contained the highest amount of antioxidant activity and low calorie (11). Asparagus benefits for health are diuretic, low calories, and increase fertility.

Fact: Before studying asparagus in a different site please make sure that whether you are studying the right plant asparagus. Many articles are the mixed outcome of two different plants that are Asparagus officinalis and Asparagus recemosus under the common name Asparagus.

What are the main components of Asparagus?

  • Vitamins: asparagus is rich in Vitamin A, B1 (Thiamin), B2 (Riboflavin), vitamin C, Niacin and Folic acid (8)
  • Minerals: potassium, calcium, iron, magnesium, selenium, and Zinc (8)
  • Dietary fiber (8)
  • Essential oils
  • Amino acids (asparagine, arginine, tyrosine)
  • Secondary metabolites (flavonoids, kaempferol, resin, and tannins) (9)

Asparagus benefits for health

Following qualities of Asparagus makes it a superfood

1. Low in calories:

Asparagus contains low calories with no fat and very low sodium (2). Per 100 gram produce only 26 K calorie of energy. Therefore can be eaten without considering any gain in weight.

2. Asparagus contains a high amount of glutathione:

Asparagus contains about 26-40 mg per 100 grams of fresh weight glutathione. Glutathione acts as an antioxidant in the body (2). Another beneficial effect of glutathione is diuretic and helps in coping with heart problems (3). Light cooking conserves its glutathione content (4).

3. Rich in Vitamin B:

Asparagus is a good source of folacin, vitamin B helps in cell repair and growth along with blood cell reproduction in bone marrow (5 and 6).

4. Good source of Folic acid:

Again folic acid is an important supplement for pregnancy. It helps in the proper brain and spine development of the child. Asparagus is a good natural source of folic acid.

5. Traditional medicine:

Traditionally the plant is used for the cure of many diseases like stones, liver diseases, asthma, gout, and dropsy (7).

6. Diuretic:

The diuretic effect of Asparagus is because of its high glutathione content. Asparagus is a medicinal plant that has a diuretic effect and because of its high glutathione content, it was identified as being beneficial for humans with heart problems (Leung and Foster, 1996).

7. Increase infertility:

Asparagus increases fertility by balancing and solving the hormonal deficiency in the body, therefore, overcome the impotency and other reproduction-related problems (12).

In short: The preliminary test is only done by the University of Medical Sciences, Jahrom, Iran in adult rats, showed an increase and better hormonal and ovarian activity (12).

8. Act against Folate deficiency:

Asparagus is rich in vitamin K and Vitamin 9 (Folate). Therefore acts against folate deficiency and hence helps in the reduction of congenital malformations during pregnancy (12).

In short: Therefore Asparagus has a unique quality which categorized it under superfood that is its low calorie, high glutathione, and diuretic nature.

Side effects of Asparagus

  • Although Asparagus is considered safe to eat, people with inflamed kidney or have other kidney diseases should not use asparagus directly or in the form of any kind of supplement (9).
  • Asparagus is diuretic in nature, therefore, people having diarrhea should also avoid taking asparagus (9).

10 Mins Asparagus recipes

Quantity – 10-12 Asparagus Spears (Serving Size 1).

Quality – always purchase tender Asparagus, the thickness of the stalk should not be more than 0.5 inches (1.27 cm)

Please Note – Cooking is an important factor in conserving the antioxidant, amino acids, and vitamins in asparagus always avoid overcooking.

Oven Roasted Asparagus

Step 1: rinse asparagus with water, if the stalk is not soft or woody cut the length of the stalk.

Step 2: Take a baking tray, cover it up with aluminum foil. Sprinkle olive oil over asparagus. Season with chopped garlic, lemon zest, freshly ground Black pepper, and rock salt.

Step 3: Keep it 400 Degrees for 12-15 Mins.

Pan-Fried Asparagus

Step 1: rinse asparagus with water, if the stalk is not soft or woody cut the length of the stalk.

Step 2: Take a frying pan put a tablespoon of Olive Oil and heat it for 2 minutes. Put freshly chopped garlic heat it for 1-minute put asparagus and season with black pepper and rock salt. Heat it for 5 Minutes

Step 3: Add 3 Tablespoons of White wine vinegar, it will help in retaining the green color at the same time will add a tangy flavor. Now Cover the pan with a lid and steam it for 3 Minutes.