HomeHealthy Vegetables

22 Major Health Benefits of Asparagus

Asparagus (Asparagus Officinalis) is a spring vegetable which belongs to Asparagaceae family. It is native to Europe, Northern Africa, and Western Asia, and is a widely cultivated crop. There are about 300 varieties of asparagus, but the common ones are white asparagus, green asparagus, and purple asparagus. They are considered as a superfood because of the number of nutrients like vitamins, minerals, antioxidants, phytonutrients etc present in them. Presence of these compounds makes them very beneficial for our health. In this article, we will know about the major health benefits of asparagus, but first, let’s take a look at the below-mentioned nutrition chart of asparagus.

Nutrition Chart of Asparagus

Nutrition Chart of Asparagus
Source-USDA

Health Benefits of Asparagus

Health Benefits of Asparagus
Source-Pixabay.com

 

(1) Maintains Homocysteine Level

Eating asparagus on a regular and moderate basis has been found to be very beneficial for maintaining a healthy level of homocysteine in our body. Homocysteine is an important compound that gets produced in our blood when the amino acid breaks down in our body.

This benefit of asparagus is mainly due to the presence of B vitamins like Vitamin B6. Vitamin B12 and folate etc. in them. These compounds play a crucial role in the conversion of homocysteine to cysteine, which converts back to methionine as per the normal methylation cycle.

Vitamin B is very important for maintaining our overall health. It can elevate the level of homocysteine in our body which increases the risk of blood vessels damage, venous thrombosis in which blood clots in the veins, atherosclerosis, and other cardiac disorders. Vitamin B also improves metabolism of starch and sugar and thus helps in regulating blood sugar level.

(2) Good For Pregnant Women

Asparagus is a good source of many nutrients like vitamins, minerals, antioxidants, folate, phytonutrients etc. that provides a number of health benefits. Presence of so many nutritional compounds makes them very beneficial for pregnant women. The folate acid present in the asparagus protects newborn babies from the neural tube defects like spina bifida. It also reduces the danger of low birth weight in newborn babies.

Asparagus is diuretic in nature which means it is very effective for reducing the complication of edema or retention of water in the body tissues.

They are also a good source of antioxidants that protect the pregnant women and the baby growing in her womb from the oxidative damage caused by the free radicals. Other nutrients like vitamins and minerals etc. also plays a significant role in keeping maintaining a healthy pregnancy, and for proper growth and development of the fetus.

(3) Fights PMS

Asparagus can be considered as a true friend of women as they help them in fighting with PMS ( Post Menstrual Syndrome). It has been found that eating asparagus on a moderate basis is very effective for easing premenstrual bloating.

This benefit is mainly due to the presence of essential nutrients like vitamins and minerals etc. that aids in combating depression and fatigue, and also reduce menstrual cramps. It is also good for controlling blood loss and for balancing hormones during menstruation.

(4) Improves Fertility

Asparagus is aphrodisiac in nature which means it is very effective for treating sexual disorders in both male and female. It also enhances libido and boosts sperm count and mobility in males. In females, it is effective in treating menopausal syndrome and anemia.

They are also a good source of antioxidants like vitamin C, Vitamin A etc. that fights with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our cells, including the sperm cells. This helps in keeping our sperms healthy.

Other nutrients like zinc, selenium and Vitamin E etc. also plays a significant role in maintaining sexual health.

(5) Keep Digestive System Healthy

Eating asparagus on a regular and moderate consumption has been found to be very beneficial for stomach and helps in keeping our digestive system healthy. This benefit is mainly due to the presence of dietary fibers in them.

The dietary fibers present in asparagus acts as a natural laxative improves bowel movement and ensures smooth elimination of stool from our system. This provides relief from constipation and other digestive problems like abdominal pain, bloating, indigestion, irritable bowel syndrome, dysentery etc.

They are also a good source of inulin, a complex carbohydrate or probiotic which aids in better absorption of nutrients and also reduces the risk of stomach cancer and allergies.

Antioxidants present in asparagus also aids in maintaining our digestive health as they fight with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells. This reduces the risk of several types of cancers like stomach cancer, colon cancer, pancreas cancer etc.

(6) Fights Tumor

Wild asparagus or Asparagus racemosus has been found to be very effective for fighting against tumors. This benefit is mainly due to the presence of antioxidants and other antioxidantal compounds in them. These antioxidants protect our organ cells from the oxidative damage caused by the free radicals and thus reduces the risk of various tumors. They are also a good source of saponins, a phytonutrient that possesses anti-cancer and anti-inflammatory properties.

Saponins are also beneficial for elevating the level of glutathione, a detoxifying compound in our body, and thus helps in reducing the risk of many diseases like HIV, AIDS, cystic fibrosis, anemia, Alzheimer’s disease etc.

(7) Controls Diabetes

Regular and moderate consumption of asparagus has been found to be very beneficial for diabetic patients or those who are at the risk of developing diabetes. This benefit of asparagus is mainly because of its low glycemic index ( 15 ). A low glycemic index means, asparagus releases sugar into the bloodstream at a slow rate and this prevents a sudden spike in the blood sugar level and thus helps in managing diabetes.

They are also a good source of dietary fibers that reduces the rate at which sugar gets absorbed into the bloodstream, and thus helps in managing diabetes.

Additionally, the chromium present in the asparagus also plays a significant role in controlling diabetes by improving insulin secretion, and thus provides anti-diabetic benefits.

Suggested Read- 14 Wonderful Beauty Benefits of Asparagus For Skin And Hair

(8) Cures Hangovers

Asparagus extract is very beneficial for curing a hangover, an unpleasant physiological effect caused by the too much consumption of alcoholic drinks. Some common symptoms of a hangover are anxiety, fatigue, and stomach disorders like nausea, vomiting, dehydration etc.

In addition to this, roots and leaves of asparagus also contains an inorganic mineral content that protects our liver from the toxic effect of alcohol. They are also a good source of antioxidants that protects our vital organs like liver and kidneys from the oxidative damage caused by the free radicals and allows them to perform optimally. This keeps our liver healthy and a healthy liver is more efficient in fighting against the toxic effect of alcohol.

(9) Improves Vision Health

Our eyes are our window to the world as they allow us to enjoy the beauty of this world. It is therefore important for us to take good care of our eyes, and eating asparagus on a regular basis can help in doing the same.

This benefit of asparagus is mainly due to the presence of antioxidants like Vitamin C, VItamin A etc. in them. These antioxidants protect our eyes from the oxidative damage caused by the free radicals, keeps our eyes healthy and thus reduces the risk of cataract, glaucoma, and age-related macular degeneration.

Vitamin C present in the asparagus provides anti-inflammatory benefits to our eyes. They are also a good source of Vitamin A, an essential vitamin for keeping our eyes healthy, improves vision and reduces the risk of night blindness.

Last but not the least, glutathione, an amino acid present in the asparagus also aids in keeping our vision sharp and healthy.

(10) Provides Anti-Inflammatory Benefits

Regular and moderate consumption of asparagus has been found to be very beneficial for providing relief from inflammatory diseases like gouts, arthritis, rheumatism etc. This benefit is mainly due to the presence of antioxidants like Vitamin C in them. Vitamin C is anti-inflammatory in nature which means it is very effective for providing relief from pain and inflammation associated with the inflammatory problems like joint pains, rheumatism, arthritis etc.

(11) Good Source of Rutin

Another reason to incorporate asparagus into your diet is the presence of “Rutin” in them. Rutin is an important flavonoid that possesses anti-inflammatory properties and is very good for treating hemorrhoids and for preventing blood clotting. It also strengthens our blood vessels and enhances the permeability of capillaries, and thus protects our blood vessels from becoming fragile.

Rutin is also beneficial for preventing hardening of arteries, and this helps in reducing blood viscosity, provides relief from hypertension, manages cholesterol level, and thus maintains our cardiovascular health.

(12) Treats Tuberculosis

Eating asparagus on a regular and moderate basis is very beneficial for providing relief from respiratory problems like tuberculosis and bronchitis. This benefit of asparagus is mainly due to the presence of Vitamin C in them. Vitamin C is an antioxidant that provides anti-inflammatory benefits. The antioxidants present in asparagus protect our respiratory system from the oxidative damage caused by the free radicals, and thus improves the health of lung tissues, and this helps in treating tuberculosis and bronchitis etc.

(13) Reduces The Risk of Neurodegenerative Diseases

Consuming asparagus on a regular and moderate basis has been found to be very beneficial for our brain, and keeps our neurological system healthy. This benefit of asparagus is mainly due to the presence of antioxidants like Vitamin C, Vitamin A and other antioxidantal compounds in them.

These antioxidants fight with the free radicals in our body, stabilizes them and prevents them from causing oxidative damage to our cells, including the brain cells aka neurons. This is very effective for keeping our brain healthy and also reduces the risk of various neurodegenerative problems like amnesia, dementia, Alzheimer’s disease, Parkinson’s disease etc.

In addition to this, other nutrients like magnesium, calcium, zinc and B-complex vitamins etc. also plays a significant role in strengthening our neurological system.

(14) Relieves Depression

Asparagus is very beneficial for providing relief from stress and depression, which are becoming an integral part of our fast-paced life. This benefit of asparagus is mainly because of its anti-anxiety and antidepressant properties.

It is good for our brain and helps in enhancing memory and also increases the production of secretion of estrogen, a hormone that relaxes our nervous system.

Suggested Read- 11 Major Side Effects of Eating Too Many Asparagus

(15) Cures Epilepsy

Roots of asparagus have been found to be very effective for curing Epilepsy, a chronic disorder that affects our brain and leads to recurrent seizures or convulsions. In this situation, our brain transmits abnormal signals because of the irreversible changes in brain tissues and thus helps in providing relief from symptoms of epilepsy.

(16) Treats Urinary Tract Infections

It is also known to give a peculiar, pungent smell to the urine, which is completely normal. This is because asparagus breaks down its constituents of ammonia and sulfur into volatile chemical compounds that actually help the body to detoxify.

Consuming asparagus on a regular and moderate basis is very beneficial for treating urinary tract infections. This benefit is mainly because of the diuretic nature of asparagus. Asparagus are diuretic in nature which means it increases the frequency of urination, and this helps in better removal of toxins from our system . Asparagus are anti-urolithiasis in nature and this property is attributed to the presence of antioxidants like Vitamin C and E in them.

The antioxidants like Vitamin C and other antioxidantal compounds present in asparagus fights with the free radicals of our system, stabilizes them and thus prevents them from causing oxidative damage to our cells, including the vital organs like liver and kidneys.

In addition to this, asparagus also breaks down the ammonia and sulfur present in the urine into volatile compounds which help in detoxification. This chemical breakdown is the reason eating asparagus give a pungent smell to urine.

(17) Maintains Blood Cholesterol Level

Eating asparagus on a regular basis is very beneficial for managing cholesterol level in our system. This benefit of asparagus is mainly due to the presence of dietary fibers in them. The dietary fibers play an important role in lowering the level of bad LDL cholesterol and also increases the level of good HDL cholesterol.

By managing cholesterol level, asparagus also aids in reducing the risk of atherosclerosis and as well as reduces the risk of cardiovascular problems like heart attack, heart stroke, irregular heartbeat etc.

In addition to this, the antioxidants present in the asparagus protects our cells from the oxidative damage caused by the free radicals, manages cholesterol level and reduces the risk of disorders like hyperlipidemia and hypercholesterolemia.

(18) Promotes Weight Loss

Consuming asparagus on a regular and moderate basis has been found to be very beneficial for individuals who are on a weight loss regime. This benefit is mainly because of the low calorific value of asparagus. Eating 100 grams of asparagus only provides 20 calories of energy, and it has no fat, which means one can enjoy asparagus without worrying about the weight gain.

They are also a good source of dietary fibers that keep our stomach full and satisfied for a longer duration, decreases our urge to eat again and again, and thus helps in controlling overeating which is a major cause of obesity. Asparagus is a good source of Inulin, a soluble fiber, which fills our stomach very efficiently. As per a study, just 6 grams of inulin can satisfy our stomach as much as 260 calorie diet.

(19) Reduces The Risk of Various Cancers

Consuming asparagus on a regular and moderate basis has been found to be very beneficial for reducing the risk of several types of cancers like colon cancer, breast cancer, stomach cancer, lung cancer, skin cancer and so on.

This benefit is mainly due to the presence of antioxidants like Vitamin C, Vitamin E and other antioxidantal compounds in them. These antioxidants fight with the free radicals in our body, stabilizes them and thus prevents them from causing oxidative damage to our cells, and thus reduces the risk of several cancers.

Free radicals are nothing but the unstabilized ions that get formed during the oxidation process in our system. As these are unstabilized, so, they steal electrons from the neighboring molecules and thus cause oxidative damage to them. Thereby, increasing the risk of cancers.

Saponins, a compound present in asparagus and sulforaphane, a naturally occurring antioxidant also plays a significant role in reducing the risk of several types of cancers. Asparagus is also a good source of B-vitamins and folate that reduces the risk of colon cancer, pancreas cancer, colon cancer and esophageal cancer. Asparagus might not treat cancer completely but is very effective in reducing the risk of cancers, and as well as in helping with the treatment of cancer.

(20) Keeps Our Cardiovascular System Healthy

Eating asparagus on a regular and moderate basis has been found to be very good for our heart and helps in keeping our cardiovascular system healthy. This benefit of asparagus is mainly due to the presence of many nutrients like VItamins, minerals, antioxidants and dietary fibers etc. present in them.

The Antioxidants present in the asparagus protects our cardiovascular system from the oxidative damage caused by the free radicals and allows it to perform optimally. The dietary fibers in them play a significant role in reducing the level of bad LDL cholesterol and this reduces the risk of atherosclerosis ( hardening of arteries) and thus improves our cardiovascular health.

They are also a good source of potassium, a natural vasodilator that relaxes our blood vessels, regulates high blood pressure, a condition that affects millions of people around the globe and is a leading cause of various cardiovascular problems.

In addition to this, VItamin K present in the asparagus keeps calcium out of arteries, and thus prevents hardening of arteries.

Thiamine, a B vitamin present in the asparagus regulates the level of homocysteine ( an amino acid) in our system, excess of which can give rise to problems like increased inflammation, irritation of blood vessels, cardiovascular problems etc. (source)

Phyto components like phytosterols, saponins, polyphenols, flavonoids, and ascorbic acid also plays a significant role in getting rid of bad LDL cholesterol from our system and thus helps in maintaining cardiovascular health.

(21) Strengthens Our Bones

Eating asparagus on a regular and moderate basis has been found to be very beneficial for making our bones stronger and for reducing the risk of osteoporosis. Osteoporosis is a condition in which our bones become very weak and fragile, and even routine movements like sitting, standing and walking etc. becomes extremely painful.

This bone strengthening benefit of asparagus is mainly due to the presence of nutrients like calcium, Vitamin K, and magnesium etc. in the. Vitamin K is very beneficial for making our bones stronger and for reducing the risk of bone fractures. Eating one cup of asparagus provides around half of the daily requirement of Vitamin K.

Vitamin K also increases the absorption of calcium in our system which is a vital mineral for growth and development of bones. It also reduces the level of calcium that gets excreted out of urine, regulates bone mineralization and thus aids in maintaining proper bone mineral density.

(22) Make Our Immune System Stronger

Our Immune system plays an important role in keeping us healthy. It is the defense mechanism of our body which protects foreign invaders from disease-causing microbes be it a bacteria or virus from entering our system. And, even if they somehow manage to enter our system and make us sick, it is the immune system that fights against them and makes us healthy again.

This benefit of asparagus is mainly due to the presence of antioxidants like Vitamin C, VItamin E and other antioxidantal compounds in them. These antioxidants fight with the free radicals that get formed during the oxidation process in our body, stabilizes them and prevents them from causing oxidative damage to our cells, including the white blood cells that form the backbone of the Immune system.

This helps in making our immune system stronger, and when our immune system is stronger, the risk of getting infected with cold, cough, flu etc. reduces multiple folds.

Another compound named “Glutathione” also plays a significant role in making our immune system stronger as it destroys carcinogens.

In addition to this, B vitamins and the probiotics present in asparagus is also good for our immune system.

Reference(s)

http://www.stylecraze.com/articles/benefits-of-asparagus-for-skin-hair-and-health

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-asparagus.html

https://en.wikipedia.org/wiki/Asparagus

https://www.nutrition-and-you.com/asparagus.html

Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.

P.S- Consider sharing this post, if you find it useful and/or interesting.