Asparagus officinalis belongs to a large genus of plants grown for ornamental purposes, though it’s one of the few members of this family that’s cultivated for food. [1] Since its domestication, asparagus has become a favorite for its sweet flavor and tender quality, which allows it to be prepared in various ways. [2] You can steam, poach, roast, or add a handful of its stalks to soups and frittatas for added texture. [3]
Health Benefits of Asparagus
Asparagus is one of the first vegetables to come up each spring. The part we eat of this perennial plant is the shoot it sends up that will eventually go to seed. If you keep breaking off the shoots, the plant keeps trying to go to seed and sends up more shoots. Aside from its delectable taste, asparagus offers numerous vitamins and minerals, including calcium, folate, iron, magnesium, phosphorus, potassium, and vitamins A, K, and C. It also contains trace amounts of niacin and
vitamin E. [4] Because of these nutrients, adding asparagus to your diet may offer the following benefits:
- Improved cardiovascular health—In a 2017 study from Nutrients, it was stated that numerous vegetables (including asparagus) may protect and support heart health. This may be due to the high amounts of dietary fiber and vitamins in these vegetables. [5]
- Healthier fetal development—As one of the best plant-based sources of folate, asparagus may help lower the risk of miscarriage and neural tube defects in unborn children. [6]
- Lower osteoporosis risk—Asparagus contains considerable amounts of both vitamin K and calcium, nutrients essential in maintaining bone health. Adequate levels of vitamin K in the body ensures effective absorption of calcium, lowering the risk for bone fractures. [7]
Asparagus Nutrition Facts
Serving Size: 3.5 ounces (100 grams), boiled, drained8
| Amt. Per
Serving | % Daily
Value* |
|---|
| Calories | 22 | |
| Total Fat | 0.22 g | |
| Saturated Fat | 0.048 g | |
| Cholesterol | 0 mg | |
| Sodium | 14 mg | |
| Total Carbohydrates | 4.11 g | |
| Dietary Fiber | 2 g | |
| Sugar | 1.3 g | |
| Protein | 2.4 g | |
| Vitamin A50 µg | Vitamin C | 7.7 mg |
| Calcium23 mg | Iron | 0.91 mg |
Studies Done on Asparagus
The active components of asparagus have been the subject of numerous scientific studies, mainly focusing on steroidal saponin content. In a 1997 study from Planta Medica, researchers isolated two oligofurostanosides from asparagus seeds, which were found to have cytotoxic effects on human leukemia cells. [9] This coincides with a 2010 study published in Phytochemistry Reviews, where triterpene and steroid saponins triggered apoptosis (programmed cell death) in tumor cells and cytoskeleton disintegration. [10]
