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Asparagus Types, Nutritional Facts, Health Benefits


Asparagus is available in three colours green, white and purple. Health benefits of asparagus are improvement of immune system, vision, nervous system, controlling weight loss, birth defects, urinary tract infections, diabetes, cancer, hangovers.

  What is Asparagus?

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

Varieties of Asparagus:

Asparagus are available in green, white and purple colors. Purple asparagus has anthocyanins and photochemicals which provide unique color to the vegetable whereas white asparagus is grown in shade away from sunlight making it deficient of green pigment.

Nutrition Facts Of Asparagus:

Asparagus contains good amount of vitamins and minerals. The nutrition value per 100 grams (3.5 Oz) and percentage of RDA (Recommended Dietary Allowance) are:


Vitamin A equiv.                    (5%) 38 μg

beta-Carotene                        (4%) 449 μg

lutein zeaxanthin                   710 μg

Thiamine (B1)                       (12%) 0.143 mg

Riboflavin (B2)                      (12%) 0.141 mg

Niacin (B3)                             (7%) 0.978 mg

Pantothenic acid (B5)           (5%) 0.274 mg

Vitamin B6                             (7%) 0.091 mg

Folate (B9)                             (13%) 52 μg

Choline                                   (3%) 16 mg

Vitamin C                                (7%) 5.6 mg

Vitamin E                                (7%) 1.1 mg

Vitamin K                               (40%) 41.6 μg


Calcium                                   (2%) 24 mg

Iron                                         (16%) 2.14 mg

Magnesium                            (4%) 14 mg

Manganese                             (8%) 0.158 mg

Phosphorus                           (7%) 52 mg

Potassium                              (4%) 202 mg

Zinc                                         (6%) 0.54 mg

Energy                                   85 kJ (20 kcal)

Carbohydrates                     3.88 g

Sugars                                   1.88 g

Dietary fiber                           2.1 g

Fat                                          0.12 g

Protein                                  2.2 g

Health Benefits Of Asparagus:

Health benefits have been detailed below:

1. Helps In Pregnancy:

Asparagus contain high amount of folate, which helps in pregnancy. It reduces the complications of improper/under-development of embryo and the risk of birth defects during pregnancy. Folate also helps retention of water in the body tissues owing to its diuretic effect. It is also necessary for neural growth of the fetus.

2. Helps the Body Weight Loss:

Asparagus contains low calories, fats and insoluble and soluble fiber. Fiber is digested slowly and keeps people feeling full in between meals. It helps to healthy weight loss.

3. Fights PMS (Pre-Menstrual Syndrome):

Asparagus has nutrients which help reduce menstrual cramps, depression and fatigue. It also helps in maintaining hormonal balance during menstruation and controlling blood loss.


4. Controls the Urinary Tract Infections:

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

5. Immune System:

Asparagus contains vitamin C, thiamine and many antioxidants which help to ward off cold, virual and other infections. Thiamine also helps to reduce the free radical damage and keep away the related issues.

6. Diabetes:

The mineral chromium is present; it helps to regulating the blood sugar levels of the body. It has anti-inflammatory nutrients which help reduce the risk of chronic health ailments and diabetes. It improves in insulin secretion; it has anti-diabetic effect and keeps check on blood sugar levels. 

7. Eye Care:

Asparagus contains vitamin A which is essential for good vision. It helps protect the retina from the damage caused by the oxygen free radicals. It also contains amino acid glutathione; it helps to reduce the night blindness and cataracts diseases.

8. Cancer Prevention:

It contain high amount of folate, which helps to reduce the risk of breast, colon, stomach, cervical and pancreatic cancers. Cancer patients can take one cup daily in their diet. It can prevents all type of cancers.

9. Cures Hangovers:

It contains essential amino acids which help 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. It can also protect liver cells from the toxic effects of alcohol.

10. Boosts The Mood Of Mind:

High concentration of folate and vitamin B, tryptophan and amino acid present. It help to improves your mood.


  • Allergic Reactions:

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

  • Kidney Stones:

Asparagus contains purines. Purines break down to create uric acid. It is not favorable for people who are suffering from the problems due to stones in kidneys.

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