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7 Reasons To Eat More Asparagus (Asparagus officinalis)

Asparagus, officially known by the Latin name Asparagus officinalis, is a member of the Liliaceae family. This popular vegetable can be found in a variety of colors, including green, white and purple. It is used in dishes around the world, including frittata, pasta and french fries.

Asparagus Health Benefits

Many nutrients with minimal calories

Asparagus Officinalis is low in calories but has an impressive nutrient profile. [ [ref. 1] ] In fact, only half a cup (90 grams) of cooked asparagus contains only 20 calories and the following nutrients:

  • Protein: 2.2 grams
  • Fat: 0.2 grams
  • Fiber: 1.8 grams
  • Vitamin C: 12% (% RDA)
  • Vitamin A: 18% (% RDA)
  • Vitamin K: 57% (% RDA)
  • Folate: 34% (% RDA)
  • Potassium: 6% (% RDA)
  • Phosphorus: 5% (% RDA)
  • Vitamin E: 7% (% RDA)

Asparagus also contains small amounts of other trace elements, including iron, zinc and riboflavin. These elements are important for normal cell function and energy production. Asparagus is also an excellent source of vitamin K, a major nutrient involved in blood clotting and bone health. [ [ref. 2] ]

In addition, asparagus is high in folic acid, a nutrient that is vital for normal pregnancy and many important processes in the body, including cell growth and DNA formation. [ [ref. 3] ]

A good source of antioxidants

Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress. Oxidative stress contributes to aging, chronic inflammation and many diseases, including cancer. Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols. Asparagus is also particularly rich in flavonoids ivercetin, isoramnetin and kempferol. [ [ref. 5] 

If that doesn't seem like enough: purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects in the body. [ [ref. 6] ] 

May improve digestive health

Dietary fiber is essential for good digestion. Only half a cup of asparagus provides 1.8 grams of fiber, which is 7% of daily needs.

Studies have shown that a diet high in fiber-rich fruits and vegetables can help reduce the risk of high blood pressure, heart disease and diabetes. [ [ref. 7]

Helps maintain a healthy pregnancy

Asparagus is an excellent source of folic acid, also known as vitamin B9, which is necessary even before conception itself, as well as during pregnancy. Only half a cup of asparagus provides adults with 34% of their daily folic acid needs, and pregnant women 22% of their daily needs. Getting enough folic acid from sources such as asparagus, green leafy vegetables and fruits can protect against neural tube defects, including spina bifida. [ [ref. 8] ]

Helps with lowering high blood pressure

The potassium that asparagus contains can help control blood pressure. Research has shown that increasing potassium intake when reducing salt intake is an effective way to lower high blood pressure. [ [ref. 9] ]

Potassium lowers blood pressure in two ways: by relaxing the walls of blood vessels and secreting excess salt through the urine. Asparagus is a good source of potassium, providing 6% of your daily needs of just half a cup.

Asparagus for weight loss

Currently, there are no studies to look at the effects of asparagus on weight loss. However, they have a number of properties that could potentially help you lose weight.

First, asparagus is very low in calories, with just 20 calories in half a cup. Moreover, their content is about 94% water. Research has shown that consumption of low-calorie, water-rich foods is associated with increased weight loss. [ [ref. 10] ]

Easy to add to any diet

As well as being nutritious, asparagus is delicious and easy to incorporate into any diet. Asparagus is suitable for preparation with various culinary techniques - boiling, grilling, steaming, sautéing. You can also buy canned asparagus, which are pre-prepared and ready to eat. Asparagus can be used in a number of dishes such as salads, french fries, frittata, omelettes and pasta and are an excellent side dish for meat.
  1. Asparagus Health Benefits
    • Many nutrients with minimal calories
    • A good source of antioxidants
    • May improve digestive health
    • Helps maintain a healthy pregnancy
    • Helps with lowering high blood pressure
    • Asparagus for weight loss
    • Easy to add to any diet


Asparagus is a nutritious and delicious food that can be easily prepared to your liking. They are low in calories and are a great source of important nutrients, including fiber, folic acid and vitamins A, C and K.

In addition, eating asparagus has a number of potential health benefits, including weight loss support, improved digestion, a healthy pregnancy rate and lower blood pressure.


  1. Asparagus officinalis
  2. The health benefits of vitamin K
  3. 403 Error - NCBITwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube
  4. Just a moment...
  5. Kulczyński B., Kobus-Cisowska J., Kmiecik D., Gramza-Michałowska A., Golczak D., Korczak J., 2016. Antiradical capacity and polyphenol composition of asparagus spears varieties cultivated under different sunlight conditions. Acta Sci.Pol. Technol. Aliment. 15 (3), 267-279
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  7. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis
  8. Folate Deficiency and Folic Acid Supplementation: The Prevention of Neural-Tube Defects and Congenital Heart Defects
  9. Link between Food Energy Density and Body Weight Changes in Obese Adults

The author

Bettina Tsvetkova is a Bachelor of Marketing and Master of Entrepreneurship, a fan of healthy eating, power sports and cycling. Author of over 1500 scientifically based articles, product texts and promotional materials on a healthy topic for Bulgarian and foreign websites. 


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