Health Benefits 101: ASPARAGUS

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Asparagus is a spring vegetable that’s filled with nutrition. It used to be one of those vegetables that was considered a luxury, but now is simply found in most produce aisles. In some places, it’s even available year-round. Asparagus is a former member of the lily (Lilaceae) family. It has fairly recently been assigned a unique family of plants bears its name—the Asparagaceae family. Asparagus is very low in calories at about 20 per serving (five spears), has no fat, and is low in sodium.

Though green asparagus is by far the most common, you may also have seen or tasted purple or white asparagus. Purple asparagus usually tastes a bit sweeter than green, while white asparagus has a milder, more delicate flavor.

Did You Know?  

Asparagus is native to most of Europe, western Asia and northern Africa. Asparagus was first cultivated about 2,500 years ago in Greece, and it’s a Greek word that means stalk or shoot. there are more than 300 asparagus species grown around the world.

One cup of asparagus contains fewer than 30 calories.



Asparagus comprises potassium, a mineral that can help lower high blood pressure. As a good source of fiber, asparagus helps regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes.


Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the buildup of harmful free radicals and may decrease your risk of chronic disease. Packed with antioxidants and anti-inflammatory properties, asparagus has been used as a medicinal vegetable for 2,500 years.


A low vitamin K consumption is connected with a higher risk of bone fracture. Just one cup of asparagus provides around half of the recommended daily allowance of vitamin K. The iron in asparagus also helps bones and joints to stay strong and elastic.


Not only is asparagus low in fat and calories, but it also contains lots of soluble and insoluble fiber, making it a good choice if you’re trying to lose weight. Asparagus has a number of features that make it a weight-loss friendly food. It’s low in calories, high in water and rich in fiber.


Asparagus is full of folate, a B vitamin that could lift your spirits and help ward off irritability. Researchers have found a connection between low levels of folate and vitamin B12 in people who are suffering from depression, leading some docs to prescribe daily doses of both vitamins to patients with depression.

Thinking of Ways to Cook an Asparagus?


Asparagus is a nutrient-dense food that is rich in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamin A and vitamin C, and thiamine. Asparagus is also low in calories and filled with essential vitamins, minerals and antioxidants. In addition with the many benefits of this amazing vegetable, below is a photo of the nutritional facts of asparagus.

Get your Asparagus Seeds here!

Asparagus Seeds 2g