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Asparagus Nutrition Facts and Health Benefits

By Rob Poulos...

When vegetable boredom sets in, take a trip down your produce aisle and explore some options you usually ignore. Like asparagus. This tasty green vegetable sometimes gets a bad reputation but just because you didn’t like it as a kid, doesn’t mean you can’t have a mutually beneficial relationship today.

Asparagus is not only a fat burning food, but it is also full of vitamins and nutrients that allow your body to work more efficiently. Keep reading to find out asparagus nutrition facts.

About Asparagus

Simply looking at the nutrition facts for asparagus, one can see that there is no bad news here. Four asparagus spears have just 13 calories, no fat, no cholesterol and just 8 mg of sodium for starters.

Asparagus gets its fat burning awesomeness from fiber, which forces your body to burn more calories just to process these 4 little spears. With hardly any sugar and just 1 gram of protein, there’s no reason you shouldn’t take advantage of these healthy nutrition facts.

Asparagus has plenty of vitamins, including vitamins A, E, K and B6 in relatively large numbers. Just 4 asparagus spears have 22% of your daily recommended value of folate, which are all responsible for helping you achieve optimal health.

Asparagus contains small and large amounts of essential minerals that include calcium, iron, potassium, copper, manganese and selenium. Although asparagus has virtually no fat, there are significant quantities of omega-3 fatty acids.

Foods like asparagus that are packed with essential vitamins and nutrients go a long way in helping you reach your fat loss goals.

Health Benefits of Asparagus

Why should you eat asparagus? Well because there are plenty of health benefits associated with eating asparagus.

The folate and vitamins B found in asparagus helps keep your cardiovascular system functioning properly. These same vitamins including choline and pantothenic acid can also help regulate blood sugar by metabolizing sugar and starch.

Asparagus health benefits includes tons of nutrients that fight inflammation, which can help you combat illnesses such as asthma, arthritis, cancer and even some auto-immune illnesses.

Antioxidant found in asparagus can help keep your body free of toxins that age you prematurely and compromise your immune system. Vitamin C is a key part of these antioxidants that promote a healthy immune system, but vitamin C also protects you from some age related sicknesses.

One of the health benefits of asparagus that we could all use, but no one likes to talk about is that it’s a natural diuretic. The amino acid asparagine in asparagus helps release fluids and flushes the body of salt and other toxins.

Low Calorie Asparagus Recipes

Asparagus is a very versatile vegetable that takes to a wide variety of cooking methods. To get maximum health benefits of asparagus, grill, broil, stir-fry or bake them. Any cooking method that requires water will drain some nutrients that you can’t get back, unless you want to drink the water!

Veggie Pasta: Boil your favorite short whole wheat pasta as box instructs. Grill 1 cup chopped asparagus. Toss with garlic, rosemary, salt, pepper, red pepper flakes and the juice of 1 lemon. Add to pasta and enjoy! 139 calories per serving, recipes makes 1 serving.

Shrimp Asparagus Stir-Fry: Slice ½ yellow and red bell peppers and 4 scallions thinly. Cut asparagus uniform with peppers. Season with pepper, 1 teaspoon each ginger and soy sauce. Add bell peppers to skillet over high heat and cook 3 minutes. Add asparagus and cook additional 3 minutes, then add scallions. Cut 4 large shrimp in half and add to skillet, cook 3 minutes or until done. 106 calories per serving, recipe makes 1 serving.

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1 Comment Add yours

  1. London Nutritionist

    Asparagus is a fantastic vegetable! Your recipe for veggie pasta was delicious. Great post.

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