¿Cómo los espárragos promueven un estilo de vida saludable?

Contenido Nutritivo


Excelente Fuente de: 

  • Vitamina K – 70%
  • Vitamina A – 20%

Buena Fuente de: 

  • Folato – 13%
  • Tiamina – 13%
  • Vitamina C – 13%
  • Riboflavina – 11%

También una fuente de:

  • Vitamina E – 8%
  • Niacina – 7%
  • Vitamina B6 – 6%


Buena Fuente de: 

  • Hierro – 16%
  • Cobre – 13%
  • Manganeso – 11%

También una fuente de:

  • Potasio – 8%
  • Fósforo – 7%
  • Magnesio – 5%
  • Zinc – 5%
  • Selenio – 4%


Excelente Fuente de: 

  • Fibra – 11%

También una fuente de:

  • Antioxidantes
  • Ácidos grasos omega 6

*Toda la información nutricional se encuentra en (1)

¿Cómo los espárragos previenen las enfermedades crónicas?

¿Cómo los espárragos ayudan a prevenir el Alzheimer?

  • Los estudios en animales han demostrado que los extractos de los tallos de los espárragos pueden prevenir el deterioro de la memoria. (2)
  • Asparagus is also a source of vitamin E, which has been shown to limit the progression of Alzheimer’s. (3)

¿Cómo los espárragos ayudan a prevenir el cáncer?

  • 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)
    • El espárrago morado contiene altos niveles de antocianinas, que le dan a los espárragos su color púrpura. Las antocianinas tienen propiedades anticancerígenas y antiinflamatorias. (8)
      •  Se ha demostrado que las antocianinas inhiben los cánceres del tracto gastrointestinal. (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.

¿Cómo los espárragos ayudan a prevenir las enfermedades cardiovasculares?

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

  • Las deficiencias de cobre están asociadas con un mayor riesgo de enfermedad cardíaca debido a un mayor daño al corazón y los vasos sanguíneos. (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)
  • Los espárragos son una excelente fuente de vitamina K. La vitamina K previene los coágulos de sangre, lo que permite que nuestra sangre fluya libremente. (14)

¿Cómo los espárragos ayudan a prevenir la 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)

Los Espárragos promueven una serie de beneficios para la salud

¿Cómo los espárragos ayudan con la ansiedad?

Los estudios han demostrado que los extractos de tallos de espárragos pueden ser útiles en el tratamiento de los trastornos de ansiedad. (15)

¿Cómo los espárragos promueven la digestión?

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.

¿Cómo los espárragos promueven la salud inmunológica?

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)

¿Cómo los espárragos promueven la visión?

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)