The Health Benefits of Asparagus
Asparagus is rich in antioxidants and is a good source of inulin, a prebiotic fibre that feeds the “good” bacteria in your gut. A healthy gut microbiome is linked with better immunity, mood and skin.
Asparagus also provides folate and other B vitamins, vitamin K, vitamin C, vitamin E, beta-carotene and the antioxidant glutathione, along with zinc, manganese and selenium.
The Wellness Benefits of Asparagus
Anti-inflammatory and antioxidant. Asparagus contains a unique mix of anti-inflammatory and antioxidant plant compounds, including saponins, flavonoids and glutathione.
Digestion. Its prebiotic fibre helps friendly gut bacteria thrive and supports regular, comfortable digestion.
Heart health. Asparagus is one of the best vegetable sources of folate, a B vitamin that helps keep homocysteine in a healthy range and supports a healthy heart. Its potassium also supports healthy blood pressure.
Pregnancy. Folate helps prevent neural tube defects in babies. Asparagus is a great addition to a pre-pregnancy diet, along with the folic acid supplement women are advised to take.
Blood sugar. Asparagus is very low in carbohydrate, and its B vitamins help the body use the energy in food.
Cell protection. Its antioxidants and anti-inflammatory compounds help protect cells from damage, and laboratory studies have found asparagus extracts can slow the growth of some cancer cells. This hasn’t been shown in people, so enjoy it as part of a varied, vegetable-rich diet.
Weight loss Benefits of Asparagus
Light and filling. Asparagus has less than 20 kilojoules (4 Calories) per average spear, making it a great part of a balanced diet when managing your weight.
Natural diuretic. Asparagus has a mild diuretic effect that can help reduce fluid retention. If you have symptoms of a urinary tract infection or cystitis, see your doctor.
Beauty Benefits of Asparagus
Anti-ageing. Asparagus is one of the richest vegetable sources of glutathione, an antioxidant that helps protect cells, including skin cells, from damage.
Skin, nails and hair. Vitamins C and E help protect skin, and vitamin C supports the collagen that keeps skin firm and helps build strong nails and hair.
Glowing skin. Its prebiotic fibre supports healthy gut bacteria, which research increasingly links with healthy skin.
Less bloating. Its mild diuretic effect helps reduce fluid retention and puffiness.
Learn more in the Food for Beauty section of my Self Care for Women online program here.
Cooking Tips for Asparagus
- Chargrill. Rinse and put on a really hot grill for about a minute. Serve as a barbecue appetiser with a “Parmesan yoghurt” of grated Parmesan, Dijon mustard, lemon juice and Greek yoghurt for both a prebiotic and probiotic hit!
- Pan-fry and toss through sexy, seasonal salads.
- Stir-fry with your favourite seasonal vegetables and salt and pepper tofu.
- Soup. Keep the woody ends and make a soup, finished with your favourite pesto.
- Raw. Thin, fresh spears are delicious shaved or sliced raw into salads.
Asparagus Quote
“There’s no excuse not to indulge in this proclaimed aphrodisiac. Simply buy thin asparagus spears, wash them and eat them raw for a light, crunchy snack with many other benefits.”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
