How Asparagus Promotes a Healthy Lifestyle

Nutrient Content


Excellent Source of: 

  • Vitamin K – 70%
  • Vitamin A – 20%

Good Source of: 

  • Folate – 13%
  • Thiamin – 13%
  • Vitamin C – 13%
  • Riboflavin – 11%

Also a Source of:

  • Vitamin E – 8%
  • Niacin – 7%
  • Vitamin B6 – 6%


Good Source of: 

  • Iron – 16%
  • Copper – 13%
  • Manganese – 11%

Also a Source of:

  • Potassium – 8%
  • Phosphorus – 7%
  • Magnesium – 5%
  • Zinc – 5%
  • Selenium – 4%


Excellent Source of: 

  • Fiber – 11%

Also a Source of:

  • Antioxidants
  • Omega 6 Fatty Acids

*All nutritional information found at (1)

How Asparagus Prevents Chronic Disease

How Asparagus Helps Prevent Alzheimer's

  • Animal studies have shown that extracts from asparagus stems can prevent memory impairment. (2)
  • Asparagus is also a source of vitamin E, which has been shown to limit the progression of Alzheimer’s. (3)

How Asparagus Helps Prevent Cancer

  • Asparagus contains a derivative called asparagus polysaccharide that has been shown to have anti-tumor and anti-inflammatory properties.
    • Chronic inflammation in the body has been shown to increase your risk of cancer by causing damage to your cells. (4) Asparagus polysaccharide combats this inflammation.
  •  Research is building to asparagus’ effectiveness of preventing liver cancer, but more studies are needed to confirm the current results (5)
  • Another cause of cancer is oxidative stress, which is induced by free radicals in your cells. These free radicals can be neutralized by antioxidants. Asparagus contains a large number of antioxidants including quercetin, vitamin E, and vitamin C. (6)
    •  Quercetin has been shown to inhibit proliferation in a number of cancers, including breast, cervical, colon, lung, and prostate cancers. (7)
    • Purple asparagus contains high levels of anthocyanins, which give asparagus their purple color. Anthocyanins have anti-cancer and anti-inflammatory properties. (8)
      •  Anthocyanins have been shown to inhibit cancers of the gastrointestinal tract. (9)
  • It is important to note that there are three types of asparagus: green, purple, and white. White has the lowest antioxidant levels. An easy way to understand if a food has a lot of antioxidants is to look for bright colors, which the white asparagus lacks.

How Asparagus Helps Prevent Cardiovascular Disease

Asparagus contains copper, iron, fiber, potassium, and magnesium, which are all vital to cardiovascular health.

  • Copper deficiencies are associated with increased risk of heart disease due to increased damage to the heart and blood vessels. (10)
  • Fiber consumption from plants and vegetables is important in preventing cardiovascular disease. Fiber helps to reduce inflammation and regulate blood pressure. (11)
  • Potassium and magnesium also help regulate blood pressure. Potassium consumption directly combats the effects of salt intake on blood pressure. Magnesium also has an influence on blood pressure regulation. (12,13)
  • Asparagus is an excellent source of vitamin K. Vitamin K prevents blood clots, which allows our blood to flow freely. (14)

How Asparagus Helps Prevent Diabetes

Asparagus is a good source of fiber and contains few calories or sugars, which all help prevent type 2 diabetes.

  • Fiber consumption slows digestion, which helps to prevent high levels of glucose from entering our bloodstream. Asparagus itself contributes very little to blood sugar levels. As asparagus is very low in sugars, it helps to fill you up quicker.
  • Asparagus is also low in calories, so it may aid in weight loss. Asparagus fills you with fiber without sacrificing too many calories. Obesity is a significant risk factor for diabetes
  • Furthermore, in animal studies, asparagus extract improved insulin secretion and beta-cell function to help move glucose into our cells. (16)

Asparagus Promotes a Number of Health Benefits

How Asparagus Helps With Anxiety

Studies have shown that asparagus stem extracts can be helpful in the management of anxiety disorders. (15)

How Asparagus Promotes Digestion

Asparagus is a great source of insoluble fiber. Insoluble fiber adds bulk to your stool to help waste pass efficiently. Asparagus also contains a prebiotic fiber called inulin. Prebiotic fibers serve as the food of our gut bacteria, helping the good bacteria thrive. (16) Maintaining a healthy gut microbiome is essential to healthy digestion.

How Asparagus Promotes Immune Health

Asparagus is a good source of vitamin A and vitamin C, which are both important to immune health. Vitamin A and vitamin C support a number of immune functions. (17,18) Asparagus is also a source of zinc, but at a lesser amount than vitamin A and C. Zinc is essential for multiple parts of the immune system including hematopoiesis, cell maturation, cell differentiation, cell cycle progression, and other proper functions of immune cells. (19)

How Asparagus Promotes Vision

Vitamin A is essential to vision health. Specifically, vitamin A supports night vision, as our bodies convert it into the pigment that we need to see at night. (20)