September 21, 2023

6 Health Benefits of Asparagus

Rich in fiber and folate, this veggie helps calm your gut and lower your blood pressure

bowl of cooked asparagus

Asparagus spears make an elegant side dish, but this member of the lily family might be just as well known for making your pee smell strange. If you’ve got kids, they’ve likely giggled over this phenomenon — thank goodness it’s short-lived.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

A staple in stir-fries and quiches, asparagus comes in the standard green color, as well as purple and white. It’s pretty and tasty, but is asparagus healthy? “Definitely,” says registered dietitian Carly Sedlacek , RD, LD. “It has lots of fiber and beneficial nutrients.”

And some of the benefits of eating asparagus may surprise you. From folate for a healthier pregnancy to nutrients that can lower blood pressure, asparagus is a nutritional superstar.

What are the health benefits of asparagus?

Asparagus is rich in antioxidants, fiber, minerals and vitamins. Here are six reasons to add a bunch of asparagus to your cart next time you’re rolling through the produce section.

1. A nutritious source of vitamins and minerals

A cup of raw asparagus has about:

A cup of raw asparagus also offers these vitamins and minerals:

  • 56 micrograms of vitamin K (46% daily value or DV).
  • 1.52 micrograms of vitamin E (10% DV).
  • 70 micrograms of folate (18% DV).
  • 2.89 milligrams of iron (16% DV).
  • 0.26 milligrams of copper (28% DV).
  • 0.19 milligrams of thiamin (16% DV).
  • 0.19 milligrams of riboflavin (15% DV).

2. Fiber and flavonoids for digestion

Fiber has several health benefits, from improving digestion to lowering cholesterol. And asparagus has both types of fiber, insoluble and soluble.

  • Insoluble fiber bulks up your stool and passes through your gut undigested.
  • Soluble fiber serves as food for the good bacteria in your gut.

The insoluble fiber in asparagus helps you stay regular. And the soluble fiber keeps the good bacteria in your microbiome happy.

Asparagus is rich in fiber, but it may go one step further in promoting gut health. In a nonhuman clinical trial, eating cooked asparagus appeared to reduce colon inflammation in instances of colitis (inflammation of the colon). Researchers identified a flavonoid called rutin as contributing to this effect. More studies are needed to see if the same effects can be true in humans.

Advertisement

3. Nutrients to lower blood pressure

Asparagus provides potassium, which helps lower blood pressure. High blood pressure is known as a risk factor for heart disease and stroke.

Sedlacek explains that potassium lowers blood pressure by getting rid of excess sodium. Too much sodium can result in higher blood pressure. Potassium also benefits your cardiovascular system by reducing tension in your blood vessel walls.

In one nonhuman trial, researchers studied the effect of asparagus on high blood pressure. They looked at the effect of eating an asparagus-rich diet for 10 weeks. At the end of the study, the asparagus group had lower blood pressure and lower kidney angiotensin converting enzyme (ACE) activity.

ACE narrows blood vessels, which causes higher blood pressure. People with high blood pressure often need to take medicine to lower it, called ACE inhibitor medications. Asparagus appears to have a similar effect as the medicine, naturally lowering blood pressure (in lab models, at least — more research in humans is still needed).

4. Compounds to help with a hangover

If you’ve got a hangover, eating a plate of sauteed asparagus may not be high on your list of priorities. But if you can do it, you’ll be doing your body a favor, says Sedlacek.

Surprisingly, research shows that asparagus contains two enzymes that can:

  • Increase your ability to process alcohol, reducing its unpleasant effects.
  • Protect your liver from alcohol’s toxic effects.

Interestingly, this includes the fern-like leaves at the tip of the asparagus plant — a part that’s often discarded. But the entire plant is edible, and these leaves can be eaten raw, blanched or sauteed.

A nonhuman study also suggests that asparagus can improve cholesterol numbers, which might be more good news for your liver (if the effects are the same in humans, but again, more research is needed).

Advertisement

5. Antioxidants to combat free radicals

Free radicals are a molecule we all have in our bodies, and a small amount is OK. But when you don’t have enough antioxidants to keep free radicals in check, they can wreak havoc by causing cell damage. Free radicals are linked to everything from aging skin to inflammation to cancer.

Antioxidants deactivate free radicals, taking away their ability to cause damage. Sedlacek says asparagus offers several free radical-eating antioxidants, including:

  • Anthocyanins, the pigment that gives purple asparagus its color.
  • Flavonoids such as quercetin.
  • Glutathione, an antioxidant used by every cell in your body.
  • Polyphenols.
  • Vitamins A, C, E and K.

6. Folate for healthy pregnancy

Getting enough B vitamin folate during pregnancy is vital for healthy fetal development. Folate helps reduce the risk of neural tube defects and diseases such as spina bifida. A half cup of asparagus gives a person who is pregnant nearly one-quarter of the folate needed in a day.

But even if you’re not pregnant, folate is still important, notes Sedlacek. It’s essential for making DNA, and if you don’t get enough folate, you can develop one type of anemia. A half cup of asparagus supplies 35% of the daily U.S. recommended dietary allowance (RDA) for nonpregnant adults.

Ways to eat asparagus

Not sure how to get more asparagus into your diet? Try:

And if you’ve ever been concerned about why asparagus makes your pee smell, there’s nothing to fear.

“When your body metabolizes asparagusic acid, a compound in asparagus, you get that strong, distinct smell in your urine,” explains Sedlacek. “But it’s not bad for you, this is just your kidney’s way of filtering waste. Continue to include your leafy greens throughout the day!”

Related Articles

Roasted Beets with Balsamic Vinegar and Herbs
December 5, 2023
Recipe: Roasted Beets With Balsamic Vinegar and Herbs

This colorful side dish will tantalize your taste buds

variety of food groups containing manganese and magnesium
November 30, 2023
Manganese vs. Magnesium: Two Important Minerals With Key Differences

They’re both essential minerals but do different jobs in your body

holy basil leaves, known as tulsi, on wooden spoon
November 30, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

cool tropical smoothie with straw
November 30, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

salmon and broccoli over rice
November 29, 2023
6 Foods To Eat for Healthy Joints

Fish, cruciferous veggies, turmeric, yogurt, ginger and green tea all reduce inflammation

skillet of ground turkey stroganoff
November 28, 2023
Recipe: Healthy Turkey Stroganoff

A hearty dish that’s easy to put together

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 24, 2023
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Spearmint tea in a glass see through cup with spearmint leaves scattered on the saucer and background.
November 22, 2023
3 Health Benefits of Spearmint Tea

This subtly minty beverage can help balance hormones and loosen stiff joints

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad