Elaine Moran Wellness

Weight Loss for BraveHeartistas

You are here: Home / Food as Medicine Database / Search by Food / Asparagus

Asparagus

Health BENEFITS of Asparagus:

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Vitamin A

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • supports fertility and reproductive health
    (see full list here)

High in Vitamin B9 (Folate)

  • helps the body convert food into energy
  • supports a healthy nervous system
  • assists in producing oxygen-carrying red blood cells
    (see full list     here)

High in Asparagine (Amino Acid)

  • acts as a natural diuretic getting rid of excess fluids and salt
  • supports the healthy functioning of the liver
  • helps maintain balance within the central nervous system

High in Rutin (Phytonutrient)

  • has powerful antioxidant properties to fight damaging free radicals
  • helps the body produce collagen and utilize Vitamin C
  • strengthens blood vessels and reduces varicose veins

High in Fermentable Fiber (Prebiotic)

  • feeds and strengthens the healthy bacteria in the gut 
  • aids in reducing heart disease and diabetes
  • helps strengthen the immune system and lowers the risk of obesity

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup asparagus, cooked = approximately 40 calories)

57%
Carbohydrates
36%
Protein
7%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup asparagus, cooked)

7.4g
Carbohydrates

4.3g
Protein

.4g
Fat

FIBER & NATURAL SUGARS

(grams per 1 cup asparagus, cooked)

3.6g
Fiber*

2.3g
Natural Sugars*

NET CARBS

(grams per 1 cup asparagus, cooked)

3.8g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.