Asparagus-Benefits And Nutritional Facts
March 23, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
Asparagus, officially known as Asparagus officinalis, is a member of the lily family. Asparagus is a popular vegetable in many parts of the world. Here in this article we are going to know about benefits and nutritional facts of asparagus.
Depending on the type of asparagus, people eat it raw or cooked, and in dishes such as soups, stews, salads, or on its own. This vegetable comes in a variety of colors, including green, white and purple.
Benefits
Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The nutrients in asparagus can provide a range of health benefits.
- Improves digestive health.
- Bone health.
- Heart health.
- Helps in weight loss.
- Supports healthy pregnancy.
- Fights against cancer.
- Lowers blood pressure.
- Brain booster.
- Packed with antioxidants.
- Prevents osteoporosis.
- Lowers risk of depression.
The nutrients in asparagus can support heart and bone health, while the folate and iron that it contains may be especially beneficial during pregnancy. Asparagus can help fight cancer, is good for your brain and can help you slim down. Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease.
Nutritional Facts
Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants and also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.
| Nutrients | Amount per 100 g |
| Energy | 20 k cal |
| Carbohydrates | 3.88 g |
| Protein | 2.2 g |
| Fat | 0.12 g |
| Calcium | 24 mg |
| Phosphorous | 52 mg |
| Iron | 2.14 mg |
| Fiber | 2.1 g |
| Sodium | 2 mg |
| Potassium | 202 mg |
| Folate (vitamin B9) | 52 mcg |
| Vitamin C | 5.6 mg |
| Beta carotene | 449 mcg |
| Vitamin A | 74.83 mcg |
| Vitamin K | 41.6 mcg |
Asparagus is rich in folate, also known as vitamin B-9. Folate may also reduce the risk of depression. This nutrient plays an essential role in cell development. Folate is an essential nutrient, and it is especially important at times of rapid growth, such as during gestation, infancy, and adolescence. Taking folic acid supplements during pregnancy appears to help prevent pregnancy loss and protect the growing fetus from neural tube abnormalities.
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