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Asparagus – Health Benefits And Recipes

Asparagus – Health Benefits And Recipes

Asparagus, or officially known as Asparagus officinalis, belongs to the lily family. It might have a variety of colors such as green, white, or purple. It is low in calories and has a number of important vitamins, minerals, and antioxidants. Asparagus, according to research, is packed with vitamins such as A, C, E, K, and B6. It also carries folate, iron, copper, calcium, protein, and fiber – basically, asparagus benefits are plentiful.

Asparagus can go well with other spring vegetables, such as peas, garlic, or new potatoes – and it’s a good addition to different meals and recipes. As research suggests, 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber, and 404 milligrams of potassium.

Credit: Karolina Grabowska (Pexels Free use)

Asparagus Benefits

As mentioned, this spring veggie has plenty of benefits. Some of them include:

1. Can Help With Weight Loss

As research suggests, asparagus is low in fat and calories, and it contains a lot of soluble and insoluble fiber, meaning it’s a good choice when trying to lose weight.

2. Helps Your Urinary Tract

Asparagus contains high levels of the amino acid asparagine, which serves as a natural diuretic. Through urination, the body will get rid of excess salts and this way prevent infections in the urinary tract.

3. Helps In Digestive Health

Dietary fiber is quite beneficial when we’re talking about digestive health. A half cup of asparagus has 1.8 grams of fiber, that is 7% of one’s daily needs.

4. Eases Menstrual Symptoms

Menstrual symptoms tend to be bothersome. The calcium content and vitamin K in asparagus can be helpful when it comes to reducing these symptoms. Vitamin K will fight the painful cramps meanwhile the calcium will help in reducing the bloat, headaches, and mood swings.

5. Helps Support Pregnancy

Folate, also known as vitamin B9 is important in the early stages of the pregnancy in order to ensure the healthy development of the baby. Asparagus is a source of this vitamin. Half a cup of asparagus gives adults 34% of their daily folate needs and pregnant women 22% of their daily needs.

6. Helps Lower Blood Pressure

Potassium is good for blood pressure and 1 cup of cooked asparagus contains 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. Asparagus also contains the compound called asparagine, which helps in improving blood flow and lowering blood pressure.

7. Brain Booster

Asparagus might help our brains in fighting cognitive decline. It delivers folate, which works with vitamin B12 in order to help in preventing cognitive impairment.

8. Good For The Skin

This spring veggie contains niacin, a compound that can get rid of the most severe cases of acne. It also helps when it comes to reducing irritation and redness that is caused by acne scars.

9. Reduces Rheumatism Inflammation

Rheumatism is characterized by inflammation, joint pain, and inhibited movement. Niacin is often prescribed to reduce the pain, and since asparagus contains niacin, an intake of this vegetable can provide the needed amount without the need for medication, according to research.

Include Asparagus In Your Meals With These Easy Asparagus Recipes

Asparagus has proven to be truly versatile when it comes to recipes. Not only is it delicious, but also one can easily include it in their courses.

1. Oven Roasted Asparagus

This recipe by All Recipes requires the below-mentioned ingredients:

  • 1 bunch of trimmed thin asparagus spears
  • 3 tablespoons of olive oil
  • 1 1/2 tablespoons of grated Parmesan cheese (optional)
  • 1 clove of minced garlic
  • 1 teaspoon of sea salt
  • 1/2 teaspoons of ground black pepper
  • 1 tablespoon of lemon juice (optional)

Begin by preheating the oven to 425 degrees F, or 220 degrees C. Drizzle the asparagus with olive oil on a mixing bowl. Toss the spears to coat them, proceed to sprinkle with Parmesan cheese, garlic, salt, and pepper. Arrange the asparagus on a baking sheet in single layers. Bake in the oven until it turns tender, from 12 to 15 minutes. Before you serve it, sprinkle with lemon juice to add to the taste!

2. Mozzarella Cheese Roasted Asparagus

This asparagus recipe is by Cafe Delites, the ingredients you will be needing are:

  • 1 pound of asparagus spears, with the woody, ends removed
  • 3 tablespoons of olive oil
  • 4 cloves of minced garlic
  • 3/4 teaspoon of Kosher salt
  • 1/4 teaspoon of fresh cracked black pepper
  • 1 1/4 cup of shredded mozzarella cheese

What you should do is preheat the oven to 425°F or 220°C. Grease a baking sheet with nonstick cooking oil spray and arrange the asparagus on the baking sheet. Mix olive oil, garlic, salt, and pepper and drizzle that mixture over the asparagus while tossing to coat evenly. Bake the asparagus with the mixture for 10 to 15 minutes.

When you remove it from the oven, top it with the mozzarella cheese. Put it back in the oven and grill it until the cheese melts on top of the asparagus. For about 4 to 5 minutes. You might proceed to adjust salt and pepper if needed and serve immediately.

3. Baked Eggs & Asparagus With Parmesan

What you’re going to need for this recipe by Kalyn’s Kitchen is:

  • 8 thick asparagus spears, cut diagonally into bite-sized pieces
  • 4 room temperature eggs
  • 2 teaspoons of olive oil
  • Salt and fresh-ground black pepper
  • 2 tablespoons of Parmesan cheese

Begin by preheating the oven to 400F/200C, and spray two gratin dishes with nonstick spray or olive oil. Break each egg into a small dish and let them come to room temperature (this is essential). In the meanwhile, you can roast the asparagus. Cut the woody part at the bottom of each asparagus piece and throw them away. Cut the asparagus on the diagonal into short little pieces. Put half of the pieces into each gratin dish and put the dishes into the oven in order to roast the asparagus – for about 10 minutes.

Remove the dishes from the oven and carefully slide two eggs over the asparagus on each of the dishes. Put them back in the oven and this time leave it for 5 minutes. After 5 minutes, when the egg white begins to barely look set, remove the gratin dishes one at a time and sprinkle with a tablespoon of grated Parmesan.

Put the dishes back in the oven and cook for 3 more minutes, until the white is set and the cheese is slightly melted. Make sure to serve it hot!

For more asparagus recipes, head over to our article on Delicious And Easy Asparagus Recipes You Won’t Regret.



Disclaimer: The contents of this article: text, graphics, images, and other materials contained are strictly for informational purposes only. The content is NOT intended to be used as a substitute for professional diagnosis, advice, or treatment. Please, ALWAYS seek the advice of a qualified healthcare provider or cosmetologist with all the questions you may have about any medical condition or beauty regimen.


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