What is asparagus?
Asparagus, although frequently referred to as a spear-like vegetable, is botanically classified as a perennial herb. In the UK asparagus season runs from April until June, traditionally starting on the 23 April (St George’s Day) and ending at the summer solstice in June. Considered a delicacy of the vegetable world, partly because of the length of time it takes to establish a productive crop, most of the asparagus you’ll see in the shops is green in colour but you can also get white (a forced variety grown without sunlight) and purple, too.
All types pack a nutritious punch, with high levels of vitamins A and C, potassium, iron and calcium. Asparagus can be cooked in a number of ways including steaming, grilling, sautéing, roasting and baking.
Health benefits of asparagus include:
1. High nutrient to calorie ratio
2. May support gut health
3. May balance cholesterol levels
4. Is a rich source of folate.
5. May lower blood pressure.
6. May have anti-inflammatory properties.
7. May support immunity
8. May help ease a hangover.
Nutritional profile of asparagus
An 80g portion of asparagus (boiled) provides:
- 21kcal / 88kJ
- 2.7g protein
- 0.6g fat
- 1.1g carbohydrates
- 1.5g fibre
- 176mg potassium
- 311mcg carotene
- 138mcg folate
- 8mg vitamin C
Five asparagus spears or 80g of asparagus counts as one portion towards your five-a-day – discover what else counts towards your five-a-day and if you’ve never cooked asparagus yourself, learn more with our how to cook asparagus guide.
Top health benefits of asparagus
1. High nutrient to calorie ratio
Asparagus is a vegetable that provides significant amounts of vitamins, minerals and other beneficial plant compounds compared to the number of calories it supplies. Foods like this with a high nutrient to calorie ratio are said to be nutrient dense, and make a valuable contribution to a balanced diet, especially for those looking to manage their weight yet meet their nutrient needs.
2. May support gut health
Asparagus is one of a number of vegetables that act as a prebiotic or food source for the beneficial bacteria which live in our digestive systems, and as such help these microbes thrive and increase in number.
Encouragingly, research has shown that cooked asparagus may be useful in gastrointestinal conditions as it helps to regulate the digestive system, thereby reducing inflammation and promoting repair.
3. May balance cholesterol levels
Studies suggest that asparagus may help in the management of cholesterol levels by improving digestion. Compounds in asparagus may do this by increasing the ability of bile to bind with fats and promote its excretion.
4. A rich source of folate
Asparagus is a rich source of folate, a vitamin which is important for making red blood cells and for cell division – the synthetic version you’re likely to see in supplements is called folic acid.
Folate is an essential nutrient during pregnancy because it is needed for foetal development and protects against neural tube defects including spina bifida. Just 120g of asparagus (boiled) will provide your daily reference intake (RI) (200mcg). However, the NHS recommends that women planning a pregnancy or in the first trimester of pregnancy obtain 400mcg of folic acid a day.
5. May lower blood pressure
Evidence suggest that increasing your potassium intake while reducing salt may have a positive effect on high blood pressure. Asparagus is a good source of potassium, with one portion providing about 5% of your daily reference intake (RI).
In addition to this, animal studies suggest that a natural compound in asparagus acts as an ACE inhibitor helping dilate blood vessels and lower blood pressure. It does this by preventing an enzyme in your body from producing angiotensin II, a substance that narrows blood vessels making your blood pressure higher. Although this is a promising finding, the same effects have not, to date, been replicated in humans.
6. May have anti-inflammatory properties
Not only is asparagus rich in protective vitamins like vitamins A, C and E but it also contains plant compounds called polyphenols, which have anti-inflammatory effects, and this is one reason why eating asparagus may relieve inflammatory conditions.
7. May support immunity
The spears of the asparagus appear to have some anti-microbial benefits, which may help protect against infection, these may include infections from Escherichia coli and Staphlycoccus aureus.
8. May ease hangovers
There is some suggestion that asparagus may help ease some of the symptoms of a hangover, thanks to both its fibre and flavonoid (protective plant compound) content. The research even suggests that asparagus may be useful for helping to reduce damage to the liver caused by excess alcohol, although clearly further research is needed.
Can you eat asparagus raw?
Yes, asparagus may be enjoyed raw – try the spears in a salad, as a vegetable crudite or in place of toast soldiers to accompany a boiled egg. The purple variety is the best choice because the spears are tender, sweet and thinner than their green counterparts. Both cooked and raw asparagus offer a nutritionally rich option.
Is asparagus keto?
With just 1.4g carbs per 100g of boiled asparagus, asparagus makes a great addition to keto meals.
Is asparagus safe for everyone?
Asparagus is high in purines, compounds that increase the body’s production of uric acid and may influence conditions like kidney stones and gout. Therefore, if you’ve been advised to reduce levels of purines in your diet, asparagus may not be appropriate for you.
If you’re not accustomed to high levels of fibre in your diet, eating a generous portion of asparagus in one sitting may result in bloating and for some excess wind. Some people also cite having smelly urine after consuming asparagus. This is because asparagus contains a compound called asparagusic acid, which is broken down into sulphur-containing compounds – that cause of that strong smell!
Although not common, it is possible to be allergic to asparagus with symptoms potentially affecting the gut, skin and respiratory system.
Overall, is asparagus good for you?
Asparagus is rich in minerals and vitamins A, C and folic acid. It’s a fibrous vegetable that may support a healthy gut, as well as help lower blood pressure and manage cholesterol levels. For these and numerous other reasons, it may be considered a healthy addition to a varied, balanced diet.
