Prized for its versatility, taste and nutritional advantages amid an increasing number of plant-based diets , asparagus is having a moment. With the worldwide asparagus market now valued at a whopping $28.6 billion, it’s a vegetable many people can’t get enough of.
"There’s a lot to love about asparagus," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition . "It has a unique flavor and texture, is packed with fiber, vitamins and antioxidants and is great to add to salads, soups or simply roasted as a side dish."
Here are some of the top nutritional benefits asparagus has to offer — plus why cooking it helps reduce bloating and gas over eating the vegetable raw. Is asparagus good for you?
Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium, phosphorus and niacin — plus nearly two grams of both protein and dietary fiber in only about seven stalks, per the U.S. Department of Agriculture . Nutrients like these "are helpful in supporting gut health, immune health, blood sugar stabilization and improved cholesterol levels," says LeeAnn Weintraub , a registered dietitian and nutrition consultant based in Los Angeles. Need a break? Play the USA TODAY Daily Crossword Puzzle. Asparagus also contains plenty of vitamin C — an antioxidant that helps protect cells against oxidative stress, "potentially reducing the risk of chronic diseases," says Messer.
The vegetable is also a good source of folate , which can further help "with things like vision, digestion and disease prevention," explains Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics . She adds that asparagus also serves as a prebiotic, which means it provides beneficial gut bacteria.
Asparagus can aid in healthy weight management as well, Messer says, because it has a low number of calories — only about 28 in seven stalks — and its high-fiber content improves feelings of fullness. She also praises its high vitamin K content, "which has an important role in blood clotting and bone health."
A surprising benefit of the vegetable is that […]
Yes, asparagus is good for you. But here’s why you should avoid overconsumption.
