Asparagus Types, Nutritional Facts, Health Benefits


Asparagus is eaten in many parts of the world. It can eat both raw and cooked. It is a savory taste, belongs to the Lilies family. Asparagus derived from a Greek word meaning Sprout and also used for medical purposes, it has no sodium, low amount of calories and carbs. China, Mexico, Germany, Spain, Thailand are the largest production of Asparagus.

Varieties of Asparagus:

Asparagus is available in green, white and purple colors. Green color asparagus is the most common type. Purple asparagus is loaded with anthocyanins and photochemicals which provide unique color to the vegetable, white asparagus grown away from the sunlight so, deficient of green pigment.

Nutrition Facts of Asparagus:

Asparagus is packed with many vitamins and minerals Recommended Dietary Allowance values are, Vitamin C (73%), Vitamin K (180%) , Vitamin E (11%), Vitamin B1 (8%), Vitamin B2 (11%), Vitamin B3 (9%) and Vitamin B6 (2%),Copper (9%),Calcium (3),Iron (6%), Magnesium (4%), Zinc (5%), Phosphorous (9%), Potassium (9%), Selenium (10%) and Folate (61%).

Health Benefits of Asparagus:

Asparagus gives more health benefits have been detailed below,

  1. Helps in Pregnancy:

Asparagus contains high amount of folate, which helps in pregnancy. It reduce the danger birth defects and low birth weight during pregnancy. Folate also helps retention of water in the body tissues owing to its diuretic effect. Folate is also necessary for neuronal growth of the fetus.

  1. Helps the Body Weight Loss:

Asparagus contain low in calories and fat and it also contains in soluble and soluble fiber. Fiber digest slowly, it keeps you feeling full in between meals. 

  1. Fights PMS(Pre-Menstrual Syndrome):

Asparagus has loaded with nutrients, which helps to reduce menstrual cramps, depression and fatigue. Asparagus also helps in maintaining hormones balance during menstruation and controlling blood loss.


  1. Control the Urinary Tract Infections:

Asparagus contains high amount of the amino acid asparagine, making it a natural diuretic. Eat more of the spears can help excess fluid and salt from the body, which also prevent urinary tract infections.

  1. Immune System:

Asparagus contains vitamin c, thiamine and many antioxidants, which helps to ward off colds, virus and other infections. Thiamine also helps to reduce the free radical damage, related conditions away.

  1. Diabetes:

Asparagus has the presence of mineral chromium; it helps to regulating the blood sugar levels of the body. Asparagus has anti-inflammatory nutrients, which helps to reduce the risk of chronic health ailments, diabetes. Asparagus improves insulin secretion, anti-diabetic effect and keeping check on blood sugar levels. Every day small exercises also helps to reduce the diabetic and give long life. 

  1. Eye Care:

Asaparagus is loaded with vitamin A, which is essential for good vision.It helps to protect the retina from the damage cause by the oxygen free radicals. Asparagus also helps to reduce the night blindness and cataracts diseases.

  1. Cancer Prevention:

Asparagus contain high level amount of folate, which helps to reduce the risk of breast and colon, stomach, cervical and pancreatic cancers. So, take daily one cup of asparagus daily in your diet, it prevents all type of cancers.

  1. Cure Hangovers:

Asparagus contains essential amino acids, which helps to cure hangovers. Hangover refers to physiological effect caused due to consumption of alcoholic drinks. Symptoms include fatigue, anxiety, stomach disorders like dehydration, vomiting and nausea and also protect liver cells from the toxic effects of alcohol.

  1. Boost Your Mood:

High concentration of folate and vitamin B, tryptophan and amino acid found in the asparagus, which helps to improves your mood.


  • Allergic Reactions:

Asparagus can cause allergic reactions to those who are suffering to allergic reactions to leeks, onions and other members of the lily family.

  • Kidney Stones:

Asparagus contains purines. Purine breaks down to create uric acid. Asparagus is not favorable for people suffering from kidney stones.