Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

 Health benefits of Asparagus

Asparagus [Asparagus officinalis]

    Asparagus genus of the family Asparagaceae includes up to 300 species of the plant. Asparagus is a native of Siberia and cultivated predominantly in southern Africa and Mediterranean countries.

 The garden asparagus (Asparagus officinalis), cultivated as a vegetable for its succulent spring stalks. Several other African species of asparagus are grown as ornamental plants. Ornamental species such as Asparagus plumosus, Asparagus aethiopicus, Asparagus setaceus, and Asparagus virgatus are finely branched and are misleadingly known as "asparagus fern".

   Garden asparagus or asparagus officinalis is the most economically important species of the asparagus genus as it is cultivated as a commercially important vegetable in different parts of the world. It is cultivated in most temperate and subtropical regions of the world. As a vegetable, it is most commonly served cooked, either hot or in salad.

Asparagus can be green, white, or purple. The purple coloured asparagus have  anthocyanin antioxidants.

World’s major producers of asparagus are China, Peru, Mexico, Germany, and Thailand.

In  a few regions of France, most notably at Argenteuil, asparagus is customarily grown underground to inhibit production of chlorophyll on exposure to sun. This white asparagus is well known for its tenderness and delicate flavor.

   Asparagus is a herbaceous, perennial plant growing to 100–150 centimetres (40–60 inches) tall, with stout stems with branches & feathery foliage. Only young asparagus shoots are commonly eaten. In western Himalayan regions, such as Nepal and north-western India wild asparagus is harvested as a seasonal vegetable delicacy.

Nutritional facts about asparagus 

Asparagus is an excellent source of many vitamins & minerals including vitamin B6, vitamin B12 and vitamin B9, vitamins C,E,K and minerals selenium, iron, calcium, copper, zinc, magnesium, potassium and phosphorus.

  B vitamins, especially vitamin B6, vitamin B12 and vitamin B9, contribute to maintaining a healthy level of homocysteine in blood.

Elevated levels of homocysteine increase the risk of atherosclerotic clots and other heart disorders [3].The asparagus B vitamins help prevent homocysteine accumulation and thus prevent heart attack and stroke.

Asparagus also contains smaller amounts of vitamin K and vitamin E. Vitamin K helps in blood clotting mechanism of the body.

 Vitamin E is an important antioxidant against free radicals as well as photo-ageing of skin from

U V rays  exposure from sun.

Potassium  content of asparagus helps to reduce blood pressure in hypertensive patients.

Antioxidant  compounds in asparagus include ferulic acid, rutin, kaempferol, quercetin and isorhamnetin.

According to a study Flavonoid polyphenols rutin of asparagus can improve  plasma lipid and liver antioxidant status .

Sulphur compounds in asparagus were found to contribute to the typical asparagus flavour. These include dimethyl sulphide (DMS), methanethiol and methional.

The main sulphur compound in asparagus is asparagusic acid which has anti-cancer property.

Derivatives of asparagusic acid, together with some other sulphur compounds from asparagus may inhibit cyclooxygenase 2 (COX-2) activity , associated with inflammatory diseases and cancer development [4].

The Sulphur compounds can cause some odour to the urine in some people who eat it.

Asparagus is low in calories. Therefore it can be consumed by all including obese or overweight people.

Asparagus is rich in fibers and therefore improves digestive health. Fibers can also reduce LDL or bad cholesterol and blood sugar levels to control type 2 diabetes.

Asparagus is an excellent source of folate, also known as vitamin B9,which help to prevent neural tube defects in foetus .Folates are vital for consumption in pregnant mothers for the health of nervous system of the embryo. it may also protect against preterm birth [6].

Nutritional value:[1/2 cup of asparagus] 

Calories: 20

Fat: 0.2g

Sodium: 13mg

Carbohydrates: 3.7g

Fiber: 1.8g

Sugars: 1.2g

Protein: 2.2g

Vitamin K: 45.5mcg

Who should not take asparagus in excess?

Asparagus is rich in vitamin K , Vitamin K plays a key role in blood clotting. Anyone who is taking a blood thinner medication should not suddenly increase or decrease their consumption of vitamin K. As asparagus is rich in  vitamin K it may enhance clotting tendency of blood interfering with anticoagulant or blood thinning medications.

How to consume asparagus?

     Asparagus can be eaten in many ways. It is low in calories. Therefore it can be added as an ingredient of Mediterranean diet. It can be chosen as a breakfast or snacking item for those who want to lose weight.

a.     Asparagus can be eaten after steaming and boiling.

b.    It can be stir-fried and dressed with some olive oil or cheese spread,garlic chopped .

c.     Asparagus can be grilled and spread in olive oil ,salt &pepper.

d.    Asparagus can be sliced thinly and eaten raw in salads.

Various other types of spicy &sweet asparagus recipes are available to try.

One of the quickest and easiest ways to prepare fresh asparagus is to simply blanch them for a couple of minutes and toss them with some freshly grated cheese, olive oil, and lemon juice.

References
 
1.    https://www.britannica.com/plant/Asparagus
2.    https://en.wikipedia.org/wiki/Asparagus_(genus)
3.    https://pubmed.ncbi.nlm.nih.gov/15113718/
4.    https://pubmed.ncbi.nlm.nih.gov/15080623/
5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022954/
6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3218540/
7.    https://www.verywellfit.com/asparagus-nutrition-facts-calories-and-their-health-benefits-4118017