10 Powerful Health Benefits of Asparagus

asparagus as healthy spring food

Asparagus is a tasty and satisfying vegetable, but few people are aware of how nutritious this food is. Whether you are eating it grilled on the side of a steak or steamed, they are full of nutritious vitamins and minerals that can have positive effects on the human body.

The next time you’re shopping in the grocery store and looking for a healthy and still tasty dish, be sure to pick up some asparagus. Here are 10 of the most significant health benefits of asparagus.


1. Reduces Water Retention

Asparagus is a natural diuretic thanks to the ingredient asparagine, which is an amino acid. This means that extra water in the body will be released quickly, helping dieters to shed water weight and bloated individuals to feel less swollen and trimmer. Diuretics also help reduce the pain of arthritis and swelling.


2. Acts as an Anti-Inflammatory

Inflammation in the body is a way of reacting to pain, injury, overuse, or chronic conditions. Unfortunately, inflammation can also lead to autoimmune diseases and even asthma. Ingredients in asparagus can reduce inflammation throughout the body and may help to reduce pain overall.


3. Can Help Prevent Cancer

Asparagus is full of vitamins, minerals and antioxidants that can help to prevent cancer in consumers. Flavonoid compounds like lutein and crypto-xanthins that are both found in asparagus work together in the body to break up free radicals and protect diners from potential cancers or other serious illnesses.

bowl of fresh healthy asparagus soup

4. Stabilizes Blood Sugar

Although asparagus is quite low in calories, making it the ideal food for dieters or those looking to maintain their weight, it is full of fiber and inulin. The fiber in asparagus helps the eater to feel full, while the inulin helps the insulin in the body be more efficient at transporting glucose. These things contribute to stabilizing the blood sugar and helping to reduce the effects of diabetes.


5. Aids Digestive Health

The fiber present in a single serving of asparagus helps to reduce constipation and aid digestion. In addition, the specific carbohydrates in asparagus actually help the healthy bacteria in the intestines to grow, absorb more nutrients and keep the body feeling great.


6. Full of Vitamin C

One cup of asparagus has more than 30 percent of the recommended daily allowance of vitamin C, a vitamin that can help those with eyesight problems and may even prevent cataracts or eyesight degeneration.


7. Great for Pregnant Mothers

Asparagus is one of the best natural sources of folate, a type of B vitamin that is recommended for pregnant mothers. A significant amount of folate in the diet can help to prevent birth defects in children.

health benefits of green asparagus with prawns

8. Breaks Down Carcinogens

The unique combination of vitamins, antioxidants and amino acids in asparagus can help to break down carcinogens in the body that lead to cancer and other serious ailments. The most helpful of these ingredients is glutathione, which contains three equally helpful amino acids.


9. Packed With Vitamin K

Osteocalcin is an incredibly important protein that hardens and protects the bones of the human body. In order for the body to regularly make osteocalcin, it requires vitamin K. Thankfully, asparagus has more than one day’s suggested amount of vitamin K in a single serving.


10. Full of Copper and Iron For Blood

You might not think of copper and iron as two items that belong in the human body, but both are vital for the formation and production of red blood cells. Asparagus contains significant amounts of both iron and copper.

With so many incredible health benefits of asparagus, the green vegetable makes a smart addition to any meal.

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Last article update: 4/9/2019