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You are in: Health24 > Diet > Healthy foods > Veggies A-Z > Asparagus

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Veggies A-Z

You've known that veggies are good for you ever since you were small and granny told you to eat all your greens.

But have you ever stopped to wonder what the specific benefits of veggies are?

Most vegetables are high in water and fibre, but comparatively low in calories. Thus they create a feeling of fullness without delivering the hefty load of calories delivered by high-fat foods.

And, like fruit, they're also fantastic sources of vitamins and minerals and cancer-preventing phytocemicals.

Veggies A-Z:

Asparagus

Key benefits

How much to eat?

Maximising the benefits

Nutritional values

Key benefits of asparagus

It is thought that asparagus stimulates immunity and also may help to lower cholesterol. It is a good source of folate and vitamin E. It also contains fructo-oligosaccharides (FOS) that promote the growth of beneficial bacteria in the colon. Asparagus is also a natural diuretic.

How much asparagus should you eat?

An average serving of asparagus weighs 125 g.

Maximising the benefits of asparagus

Green asparagus contains more phytochemicals than white asparagus. FOS is not destroyed by cooking, but the folate content can be preserved by steaming the asparagus until tender.

Nutritional values of asparagus

Calories 13

Potassium 110 mg

Fibre 0,7g

Folate 74 mcg

Vitamin E 1,2mg

Carotenes 255 mcg

Vitamin C 5mg

Per 100 g cooked

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