8 Amazing benefits of antioxidant-rich asparagus (recipes included)
09/15/2020 / By Rose Lidell / Comments
8 Amazing benefits of antioxidant-rich asparagus (recipes included)

Asparagus is rich in vitamins and minerals, but you may not be too fond of it because it can make urine smell a little strange. However, you shouldn’t miss out on this superfood because it offers many health benefits, such as promoting weight loss and keeping your blood pressure in a healthy range.

Health benefits of asparagus

Asparagus is a fiber-rich veggie that can help relieve bloating and promote weight loss. It’s also a natural source of nutrients like vitamins A, B6, C, E and K, and minerals like calcium, copper, folate, iron and protein.

Asparagus is an antioxidant-rich veggie

Asparagus, especially purple asparagus, is rich in anthocyanins that give fruits and vegetables their blue, red, and purple hues. Anthocyanins also have antioxidant effects that can help your body fight free radical damage.

Make sure you don’t overcook or undercook asparagus. While cooking asparagus helps activate its cancer-fighting potential, cooking it for too long could negate some of its nutritional benefits and make the vitamins leech out into the water.

Asparagus is rich in vitamin E

Asparagus contains vitamin E, an important antioxidant. This vitamin boosts your immune system and protects cells from free radical damage.

To reap the health benefits of asparagus, roast the vegetable with a bit of olive oil. Your body absorbs vitamin E better if you eat it with a bit of healthy fat.

Asparagus is full of vitamin K

Like green, leafy vegetables, asparagus is chock-full of vitamin K, a nutrient that is crucial for blood coagulation, which helps stop bleeding after a cut, and bone health. You also need vitamin K since it helps your body absorb calcium.

Asparagus is rich in folic acid

Four asparagus spears contain 22 percent of your recommended daily allowance of folic acid. This nutrient is essential for women who are planning on getting pregnant because it helps fight neural tube defects.

Asparagus helps promote weight loss

Asparagus is a low-fat, low-calorie vegetable. A cup of asparagus only contains 32 calories.

It’s also rich in soluble and insoluble fiber, which makes it the perfect superfood if you want to lose a couple of pounds. Since your body digests fiber slowly, consuming asparagus helps you feel full longer!

Fiber-rich asparagus can also help relieve constipation and lower blood cholesterol levels.

Asparagus can keep your urinary tract healthy

Asparagus is a natural diuretic because it’s full of the amino acid, asparagine. This is why consuming a lot of the veggie can help flush excess fluid and salt from your body, as well as prevent urinary tract infections (UTIs).

Women who don’t urinate enough are at risk of developing UTI, but adding asparagus to your regular diet can help prevent infections since going to the bathroom more frequently helps you flush out bad bacteria from your urinary tract.

Asparagus helps relieve bloating

If you’re feeling bloated, eat asparagus to relieve your condition.

Asparagus promotes digestive health and is rich in prebiotics (fiber) that nourish the “good” bacteria (probiotics) in your digestive tract.

Asparagus is a natural mood booster

Asparagus is rich in folate, a B vitamin that can boost your mood and helps prevent irritability.

Studies have identified a link between low levels of folate and vitamin B12 in people who are suffering from depression, which suggests that boosting your intake of both vitamins can help fight the condition. Asparagus is also rich in tryptophan, an amino acid linked to improved mood.

Healthy and delicious asparagus recipes

If you’re an asparagus fan, you need to know how to make nutritious dishes like a no-cream asparagus soup.

You can also try following the recipe for a savory asparagus salad with a runny poached egg for another filling dish.

No-cream asparagus soup recipe

This recipe ensures that you use each nutritious part of the vegetable, like the woody ends of asparagus stalks and green leek tops.

Instead of cream, you’ll be using vegetables like celery, leek tops and potatoes. This immunity-boosting soup is also jam-packed with flavor. You can tweak this no-cream version for loved ones who are on non-dairy, paleo, vegan or vegetarian diets.

Ingredients for 5 servings: 

  • 10 to 12 stalks of asparagus
  • 3 cups vegetable stock
  • 1 cup celery, chopped
  • 1 cup leek tops, chopped
  • 1 onion, chopped
  • 1 medium russet potato, diced
  • 3 to 4 garlic cloves, minced
  • 1 tablespoon butter or olive oil, plus an extra teaspoon
  • Salt and pepper to taste
  • Croutons (optional)


  1. Prep the asparagus by cutting the tips, then set them aside. Chop up the rest of the asparagus, along with the woody ends.
  2. In a large pan, melt the butter or heat the olive oil under medium heat. Add the chopped onion, celery and garlic. Saute until the onion becomes soft and translucent.
  3. Add the potatoes, leek tops and the asparagus. Stir and cook for five minutes.
  4. Add the vegetable stock, then add salt as needed. Cover the pan and let it simmer. Let the vegetables cook until they soften.
  5. Prepare the celery tips. Add them to salted boiling water and simmer for five minutes or until the tops soften. Alternatively, you can steam them.
  6. Get a pan and melt a teaspoon of butter. Saute the asparagus tops and set them aside.
  7. Check if the vegetables have softened in the large pan. Use an immersion blender to turn the vegetables into a smooth puree. Let the soup simmer for several minutes and add pepper as needed.
  8. Serve the soup with asparagus toppings and croutons.


  • To make vegan no-cream asparagus soup, use olive oil instead of butter.
  • For a more filling soup, add other vegetables like carrots and spinach. Add the spinach when you’re almost done cooking and let it wilt. Don’t cook the spinach for longer than a few minutes.
  • For a “meatier” soup, use chicken stock instead of vegetable stock.
  • The soup can be frozen for at least a month. Heat it up before serving. Alternatively, you can use the leftovers for stews or pasta sauce.
  • Want to make DIY croutons at home? You’ll need stale bread cut into squares. Saute garlic pieces in a bit of olive oil then add the chopped up bread pieces and saute until brown. Wait until the pieces crisp up slowly, turn off the heat and let the pieces crisp further. Let the croutons cool before adding them to the no-cream asparagus soup.

Asparagus salad with a runny, poached egg recipe

This simple, bistro-style asparagus salad with a poached egg is low-calorie, tasty and nutritious.

Ingredients for 2 servings:

  • 8 asparagus spears, trimmed
  • 2 handfuls of mixed leafy greens
  • 1/4 cucumber, cut into batons
  • 200 g Beetroot, peeled and cooked (not in vinegar), cut into bite-sized pieces
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon extra virgin olive oil
  • 2 large eggs


  1. Pour the olive oil and vinegar into a small bowl. Mix well, then add the beetroot. Divide the mixed leafy greens and chopped cucumber between two plates.
  2. Blanch the asparagus in a pan of simmering water for two minutes, then remove and set aside.
  3. Crack the eggs into the same pan and simmer gently for three minutes or until the whites are cooked and the yolks are starting to set but are still runny. Remove with a slotted spoon and drain the eggs on kitchen paper.
  4. Add the beetroot to the salad plates, pour over the dressing and lightly toss together.
  5. Top each plate with asparagus and a poached egg before serving.

Try these tasty recipes for no-cream asparagus soup and asparagus salad with a poached egg to boost your mood and overall health.






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