How to Cook Asparagus (5 Ways): The Definitive Guide For Beginners (And 20 Best Asparagus Recipes)

Do you love asparagus? I’m quite sure that you do because once you taste this type of food, you’d want to eat it again and again. Am I right or am I right?

If you don’t know how to cook asparagus, or just want to know the many different ways on how to cook it, or simply want to know more about this strange-looking bundle of goodness that you always find in the supermarket (vegetable section) – you’ve come to the right place.

Not only will I present you with more than one way of cooking asparagus in this article – I will also provide you with a lot of options in preparing and eating it. AND, I will also attempt to answer all your questions (and would-be questions) towards the last part of this article while providing you with a LOT of useful tips, tricks, and advice as well.

Let’s begin, shall we?

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The Definitive Guide To Cook Asparagus In 2017

Overview of Asparagus

What is Asparagus?

Asparagus is actually a type of plant – a perennial plant, to be exact. Because of its characteristics, it is cultivated, grown, and consumed as a vegetable crop.

As a type of vegetable, you can already tell that it’s very nutritious. In fact, it’s loaded with A LOT of vitamins and minerals – thereby making it a medicinal food. It is also important to note that it has diuretic properties, and is therefore useful in cleansing the body of toxic wastes.

Although asparagus can grow to be bushy, only the young shoots are actually eaten. In fact, when the shoots become very mature, you will find them woody (tough and hard) and no longer eatable.

Still, asparagus is a versatile type of vegetable and can be eaten in many different ways. However, while you can eat it as the main dish, it is more commonly used as one of the ingredients in the main dish. And of course, it can also be eaten as the side dish and in salads and smoothies as well.

What Does Asparagus Look Like?

Asparagus

The asparagus vegetable comes in 3 main varieties (distinguished by color) – green, white and purple (green is the most common).

When buying asparagus in the grocery, you will usually find the stalks (also called shoots or stems) in bundles of about 10 pieces or more. They’re quite easy to find (if it’s your first time) as you will not miss those pencil-looking stalks in the vegetable. So, just imagine a bundle of a pencil when looking out for asparagus – but note that the bundle can consist of thin or thick stems.

What Does Asparagus Taste Like?

Baked chicken garnished with asparagus and herbs

If you’re an asparagus lover like me, you already know that it’s tasty and delicious on its own. Fresh and properly cooked asparagus has a mild, sweet taste that’s not too overpowering (it’s a pleasant-tasting vegetable, so to speak). We can also say that it has a distinct and unique flavor that makes it extra special.

Sure, I know some people who find asparagus bitter-tasting and even sour at times (and therefore, not so pleasant to eat). But here’s the thing – asparagus usually turns sour and bitter when it’s already mature – so, always go for fresh, young bundles. Moreover, overcooking asparagus can also result in unpleasant flavors and not-so-good texture (that’s why it’s important to prepare and cook it properly).

5 Ways to Cook Asparagus

The best way to cook asparagus is to cook it just the way you like it. In this portion of this post, I will show you the many different ways on how to cook this amazingly healthy and delicious vegetable. This way, you will enjoy it in just as many different ways. The methods are categorized as follows:

  • The Stovetop Way
  • The Steamer Way
  • The Microwave Way
  • The Oven Way
  • The Grill Way

The Stovetop Way

Basically, there are 3 methods that you can use when cooking asparagus on the stove:

  • Blanching
  • Boiling
  • Frying

Each one will be explained in detail below.

Blanching

How to Blanch Asparagus Via mahalodotcom

This is a great and simple (and quick) way to cook asparagus. The actual process of blanching only takes about 2 to 3 minutes. You can use this method when using asparagus in salads or when serving the vegetable as a side dish.

  • STep 1
  • Step 2
  • Step 3
  • STEP 4
  • STEP 5

Boil a pot of water over medium-high heat (it should be roomy enough to hold the number of asparagus that you’re using). Add 1 to 2 teaspoons of salt in the water.

Boil a pot of water

Boiling

Boiling asparagus is another simple way of cooking this type of vegetable. It’s also quick and simple and will only take you a few minutes of preparation and cooking time from start to finish. Just be very careful when using this method to cook asparagus as you can easily overcook the stalks (and they will lose their crispiness and flavor)

  • STep 1
  • Step 2
  • Step 3
  • STEP 4

Get a pot or a sauce pan (one that can accommodate the number of asparagus that you’re cooking), fill it with water, and add 1 to 2 teaspoons of salt into the water.

Frying

Pan Fried Asparagus - Easy and Delicious in only 5 Minutes - PoorMansGourmet Via Poor Man's Gourmet Kitchen

Frying is another simple way to cook food, and you can use this method in cooking asparagus. You have the option of frying whole stalks of asparagus or small pieces. Asparagus stems that are cut in 1 to 2 inches in length are ideal for making stir-fry recipes.

  • STep 1
  • Step 2
  • Step 3
  • STEP 4

Get a frying pan and put in some oil (or butter) to fry the asparagus. Use medium high heat for this recipe.

Put in some oil in frying pan Via wikihow

The Steamer Way

Steaming is a popular way for cooking vegetables as this method will preserve their nutrients better than other cooking methods. If you really want to preserve all the natural vitamins and minerals in asparagus, this is the way to go when cooking it. It’s also a fast and easy method – so, it will only take you about 5 minutes or so to have your cooked asparagus ready.

How To Steam Asparagus Via Scoff

  • STep 1
  • Step 2
  • Step 3
  • STEP 4
  • STEP 5

Using a steamer Via wikihow

If you’re using a steamer, fill the bottom part with water and let it boil over medium-high heat.

How to Steam Asparagus Without a Steamer

How to Steam Asparagus Without a Steamer

Vegetables : How to Steam Asparagus Without a Steamer Via ehowhealth

While you need a steamer for a perfectly steamed asparagus dish, you really can get by without it. Yes, if you want to make steamed asparagus but don’t have a steamer, go for the next best thing – use a frying pan. Just follow the steps below:

  • STep 1
  • Step 2
  • Step 3
  • STEP 4
  • STEP 5
  • STEP 6
  • STEP 7

Fill the frying pan with water Via leaf

Fill the frying pan with water (enough to cover the number of asparagus stalks you have)

The Microwave Way

Cook Asparagus in the Microwave Via datenightchef

Cooking food in the microwave has always been fast and trouble-free. Such simple cooking can also be used in asparagus and you will end up with a delicious dish.

STEP 1

Get a microwave-safe casserole and fill it up with some water (the water should be shallow)

STEP 2

Position 2 to 3 layers of asparagus in the dish

STEP 3

Cover the dish with the microwaveable plastic wrap to seal it

STEP 4

Pierce some holes on the plastic wrapping to allow steam to escape while cooking

STEP 5

Cook in the microwave (on high) for 2 to 5 minutes.

As cooking time will depend on the volume of asparagus that you’re cooking, check for doneness every 1 minute after the first 2 minutes.

STEP 6

Remove the dish from the microwave and carefully remove the plastic wrap (be careful with this step as the steam is very hot)

STEP 7

Serve the cooked asparagus hot

So, there you have it – I just presented you with very easy steps on how to cook asparagus in the microwave. But wait – I can also show you steps on how to boil asparagus in the microwave oven. Yes, you read that right – although you can boil asparagus on the stove (as I just showed you in The Stovetop Way portion a while ago), you can also boil this vegetable in the microwave. The steps are listed below.

STEP 1

Fill a microwave-safe dish (with lid) with water.

Make sure that the container can hold both the water and the asparagus without spilling when it boils

STEP 2

Place the asparagus stalks in the dish and cover it

STEP 3

Cook the asparagus in boiling water by using high heat setting for about 3 minutes

STEP 4

Check the asparagus for doneness. And if it’s still uncooked, add another minute in the cooking time until cooked (but do not overcook)

STEP 5

Remove the dish from the microwave and serve the asparagus while still hot.

Be careful when cooking food in the microwave as the dish can get really REALLY hot

Now, if you’re only cooking a few pieces of asparagus stems (one serving of about 5 pieces), you can opt for a simpler method. For such a purpose, perform the following steps:

STEP 1

Dampen a few sheets of paper towels and wrap a bunch of asparagus inside

STEP 2

Using a microwaveable dish, place the asparagus wrapped in paper towels inside the microwave oven

STEP 3

Cook over high heat for 3 to 4 minutes

STEP 4

Remove the asparagus from the paper towel wrapping when cooked.

Again, be careful when doing this as hot steam will escape from the inside when you start unwrapping the vegetables

STEP 5

Serve hot

The Oven Way

If you want roasted asparagus (which is, of course, tasty), you will need to cook this dish in the oven. Since asparagus is already flavorful, you barely need to add other ingredients to it (unless you want to, of course). As it is, you can simply season it to bring out its natural taste, flavor and character. The steps to cooking asparagus in the oven are listed below.

How To Make Oven-Roasted Asparagus Via MrRepzion

STEP 1

Season the asparagus stalks with olive oil by either drizzling the oil on a layer of asparagus or by tossing them in a separate bowl.

STEP 2

Preheat the oven to 400 to 450 degrees Fahrenheit

STEP 3

Arrange the asparagus on a baking sheet – preferably in a single layer, for even cooking

STEP 4

Season with salt and pepper.

You can also add a layer of Parmesan cheese on top of the asparagus (this is optional – but will make a lot of difference in your baked asparagus recipe)

STEP 5

Bake the asparagus dish for about 12 minutes or so. Keep in mind that thick-stemmed asparagus will take longer to cook than medium and thin stems.

So, adjust the cooking time accordingly.

STEP 6

Remove from the oven when cooked (do not overcook) and serve immediately

The Grill Way

If you are a fan of grilled vegetables, be sure to try grilling asparagus, too – you will surely love it! A grilled asparagus recipe is not only tasty (just imagine that distinct smoky taste on this flavorful veggie) – it’s also very easy to make. And so, without further ado, the steps on how to cook asparagus on the grill are listed below.

Grilled Asparagus Recipe - Learn How to Grill Perfect Asparagus Every Time! Via Forkly

STEP 1

Preheat your cooking grill to high heat. Remember, you need a REALLY hot grill to cook your asparagus properly

STEP 2

Use olive oil to coat the asparagus stems. Additionally, season with salt and pepper (to taste).

Remember not to over season, since asparagus is already naturally delicious.

STEP 3

Cook the asparagus on the hot grill for about 2 to 3 minutes.

Turn them onto the other side halfway through the cooking process to ensure even cooking

STEP 4

Check for doneness by piercing with fork or knife (thick stalks cook slower than thin stalks).

Your grilled asparagus recipe should come out tender, but not mushy. And definitely not burned!

There! Enjoy your grilled asparagus dish. But before I proceed to the next section, let me show you the steps on how to grill asparagus on the stove. Well, today’s modern technology allows us to be very flexible in many different things – even in cooking. So, if you have a grill pan, you can grill over the stove by following the steps listed below.

STEP 1

Set the cooking temperature to high heat and preheat the grilling pan

STEP 2

Coat the pieces of asparagus with olive oil and season with salt and pepper

STEP 3

Cook the asparagus stems for 2 to 4 minutes, remembering to turn each piece now and then to evenly cook them

STEP 4

Once cooked (having charred and brown color is normal when grilling vegetables), serve the grilled asparagus while they’re still hot

Bonus Tricks

How to Clean Asparagus

How to clean asparagus - cooking tutorial Via yellowsaffron

Writers from Wikihow.com are also asparagus lovers. And according to them, since asparagus can be quite dirty (with soil and sand) the stems should be thoroughly washed in cold water. You can either wash them in running water or in a basin.

How to Prepare Asparagus

How to prepare asparagus Via Jamie Oliver

I found a really neat trick from a contributor at RealSimple.com. According to the article, cutting off the woody end of an asparagus is really easy. Just bend the bottom part of the stalk and it will automatically snap at the hard part of the stem. You then have the option of leaving it as it is or cutting the edges more cleanly with a knife.

How to Season Asparagus

How to Cook Asparagus in a Pan Via Timothy Schweitzer

I have observed that many simple asparagus recipes don’t require a lot of seasoning when it comes to this type of vegetable. The reason for this is that asparagus is already tasty as it is and doesn’t require a lot of additional flavors. As confirmed by Lita, simple asparagus dishes can turn out well by simply coating the stalks with olive oil and seasoning with a little salt and pepper.

How to Cook Asparagus Evenly

How to Cook Asparagus Via Allrecipes

According to some cooking experts in Wikihow.com, you should cook a batch of asparagus that is of the same size and thickness to make them cook evenly. Makes a lot of sense, right?

Experts' Advice (Pro Tips from Other Bloggers and Websites)

Now that you know the many different ways on how to cook asparagus, let me share with you some advice (from experts in the field) to make your asparagus recipes and cooking experience even better.

How Long Do You Bake Asparagus? By BHG

Baking asparagus will require you to cook the vegetables in the oven for several minutes. A few minutes to up to about 15 minutes may be required for really thick-stemmed asparagus.

According to our friends at bhg.com, the trick to baking asparagus is to preheat the oven before placing the vegetables inside. And since you really need a high temperature to make the perfect roasted asparagus, the ideal temperature is 400 to 450 degrees Fahrenheit.

How to Cut Asparagus for Pasta by FoodNetwork

I like eating pasta – so, I was also wondering as to the proper way of cutting asparagus on cutting board for a perfect pasta dish. Well, I found the answer at foodnetwork.com. According to some of the experts there, if you’re going to include asparagus in your pasta recipe, the stems should be cut into bite-sized pieces – about 1 inch. It makes a lot of sense, doesn’t it?

How to Prepare Asparagus for Cooking by WikiHow

The Wikihow.com site has some tips for cleaning asparagus. In a particular article, they recommend trimming off the woody part of asparagus (by cutting the bottom portion of each stem) after washing.

Young and thin (and medium) stalks are soft and tender, so they can be easily cooked without being peeled. However, if you’re using mature or thick stalks of asparagus, peeling the hard outer skin is necessary (otherwise, the stems will be tough and hard to chew, even when cooked).

Should You Clean Asparagus Stems Before Storing Them?​

According to our friends from Wikihow.com, the best time to clean asparagus is when you are ready to cook them. Unless you are storing them in the freezer, washing asparagus stalks before storing them will only hasten their decay and shorten their life.

Correcting Common Problems

Do You Have to Peel Asparagus?

If you’re using mature or thick asparagus, yes, you have to peel them (their outer skins are quite tough and hard to chew). However, if you’re using young or thin asparagus, there’s no need for you to peel them because their overall character is soft and tender. You still need to trim off the lower portion, though (the woody part).

How to Peel Asparagus Via Sunset

How to Cook Canned or Frozen Asparagus

In general, you can cook canned asparagus in the same way as fresh asparagus. After draining from the can, you can use a frying pan to cook the stems. You can then add olive oil to this and season with salt and pepper. Adding parmesan cheese to the recipe won’t hurt either (but I’m sure you already know that, right?).

You don’t need to thaw frozen asparagus before cooking as the stems will naturally thaw while cooking. Therefore, you can cook frozen asparagus just like fresh asparagus. For example, you can fry, steam or boil frozen asparagus by following the steps in cooking fresh asparagus. And it’s still important to not overcook them as the final result should be tender but crispy.

How Long Do You Cook Asparagus?

Cooking time will depend on the method you’re using, the volume of asparagus you’re using, and the overall condition of the vegetable. Needless to say, cooking a lot of asparagus will take more time than if you’re cooking just a few stalks. Also, thick stems will take longer to cook than thin ones.

Just keep in mind that as a type of vegetable, asparagus cooks easily and can get soggy and mushy when overcooked. Allot around 2 to 10 minutes (or more, if you’re cooking a large batch) and adjust accordingly to the current conditions.

How Do You Know When Asparagus is Done?

Ok, this might need a little more practice to get it right. Generally, however, you can check for doneness by piercing the asparagus stalk with a fork or knife. The insides should feel tender (not hard) and the overall structure of the vegetable should remain intact (not mushy). Unless roasted, cooked asparagus will have bright green color. Also, when you eat them, the texture should be soft and tender with some degree of crispiness retained.

How Long is Asparagus Good For?

Guide on Asparagus Via paleoaholic

Fresh asparagus has a shelf life of about 5 to 7 days (maximum). Submerging them in water will help in retaining their flavor and freshness. Still, it’s advisable to cook them immediately (in a day or two) after purchasing them. As for cooked asparagus, the dish can also last for about a week, as long as you put it in the refrigerator or freezer (but you also need to consider the other ingredients in the recipe).

How to Tell if Asparagus is Bad

Asparagus will start to rot at the tips first – so, observe this part first. If the tip is already soft and mushy (with dark green-black color), you can cut the tips off and still use the stem parts. However, if even the stems are already mushy – then just throw everything away. A really really bad asparagus will be very soft and mushy and even moldy.

20 Best Asparagus Recipes You Will Love To Try

By now, I’m sure you’re already inspired to cook asparagus dishes and try out the different ways and methods of cooking it. What better way to end this post than to give you 20 easy, delicious asparagus recipes?

Healthy Asparagus Soup Recipe, Anti-Inflammatory, Detox Soup by Angela Roberts

HEALTHY ASPARAGUS SOUP RECIPE, ANTI-INFLAMMATORY, DETOX SOUP

HEALTHY ASPARAGUS SOUP RECIPE, ANTI-INFLAMMATORY, DETOX SOUP via Spinach Tiger

Asparagus and Eggs by Naturally Yella

ASPARAGUS, PANCETTA AND PUFF PASTRY BUNDLES by Completely Delicious

Sautéed Asparagus with Crispy Prosciutto and Parmesan by Ann

Shrimp Asparagus by Ann

Asparagus Recipe via Fountain Avenue Kitchen

Ann is a professional blogger behind The Fountain Avenue Kitchen and she creates, test, and photograph many recipes including this asparagus recipe. She aims to connect food lovers with her quick and easy recipe, time-tested and you will find both new and old delicious recipes that you will never regret to visit her site.

CHICKEN, ASPARAGUS, AND WILD MUSHROOM STIR-FRY by Bon Appetit

Chicken, Asparagus, And Wild Mushroom Stir-Fry

Chicken, Asparagus, And Wild Mushroom Stir-Fry via Bonappetit

The above recipe is made by Jeanne Thiel Kelley from Bon Appetit and Photograph by Maria del Mar Sacasa.

Creamy Asparagus And Cheddar Bake by Seasons And Suppers

ASPARAGUS AND GRUYERE TART by Full Fork Ahead

Asparagus and Feta Cheese Frittata by Lisa's Kitchen

Frittatas are thick, sturdy Italian omelette pies that can be loaded with any vegetable, herb or cheese according to the season or taste. This frittata is a springtime favorite as a breakfast or lunch dish — it's not only filling and nourishing, but it's absolutely delicious. But what else would you expect from eggs, asparagus and Feta cheese?

Recipe by Lisa Turner.​

Asparagus, Crispy Prosciutto and Brie Grilled Cheese by Heather Christo

The Layers of Six-Cheese Lasagna Like The Layers Of Life by The Cozy Apron

Cream of Asparagus Soup by AllRecipes

Cream of Asparagus Soup Via allrecipes

This is a very simple recipe that’s super delicious as appetizer or side dish. As the main ingredient in the dish, the distinct taste of asparagus stands out. Still, it makes use of other ingredients as follows:

  • Asparagus (main ingredient)
  • Chicken broth
  • Onion
  • Butter
  • Flour
  • Milk
  • Sour cream
  • Lemon juice
  • Pepper

Needless to say, this recipe is not only delicious but nutritious as well.

Pat’s Bacon-Wrapped Asparagus by FoodNetwork

As you can already tell by the title of this recipe, this dish involves asparagus wrapped in bacon. And as you can already imagine, it promises to be very tasty as both asparagus and bacon are amazing!

This particular recipe is grilled, and it uses the following ingredients:

  • Asparagus (main ingredient)
  • Bacon (main ingredient)
  • Olive oil
  • Salt
  • Pepper

This simple and delicious meal can be the main course in your menu – it has bacon and it has asparagus, what more can you ask for?

Sauteed Asparagus and Mushroom by Food.com

Sauteed Asparagus and Mushrooms Via food

If you want a main dish that’s quick and easy to prepare, try this recipe. The ingredients needed are as follows:

  • Asparagus (main ingredient)
  • Green onion
  • Olive oil
  • Parmesan cheese
  • Lemon rind
  • Mushrooms
  • Thyme
  • Mozzarella cheese
  • Salt
  • Pepper

Cooking time for this recipe is only about 5 minutes as you want the asparagus to be crunchy.

Asparagus Casserole by Martha Stewart

Asparagus Casserole Via marthastewart

This asparagus casserole with eggs recipe calls for canned asparagus. However, you can also use fresh asparagus, if you want. This particular recipe calls for the following ingredients:

  • Asparagus (main ingredient)
  • Chicken soup
  • Hard-cooked eggs
  • Cheddar cheese
  • Cayenne pepper
  • Almonds

This baked recipe requires 30 minutes of cooking time. But don’t worry, as the oven will take care of the cooking process for you. All you really need to do is arrange the ingredients in layers in a baking dish.

One Pan Honey Lemon Chicken Asparagus by Cafe Delites

ONE PAN HONEY LEMON CHICKEN ASPARAGUS Via cafedelites

If you’re looking for an asparagus recipe that also uses chicken as the main ingredient, this would be a good option. It’s a simple recipe because it uses the oven (so again, it does all the work for you). It makes use of a lot of ingredients, but it’s still easy to prepare as you basically just throw everything in the baking dish. Here are the ingredients:

  • Asparagus (main ingredient)
  • Chicken (main ingredient)
  • Lemon juice
  • Soy sauce
  • Garlic
  • Parsley
  • Black pepper
  • Salt
  • Lemon

Cooking time for this recipe is only 20 minutes. And it’s suitable as the main dish for lunch or dinner.

Grilled Lemon Parmesan Asparagus by Damn Delicious

For a tasty and inexpensive asparagus recipe, try cooking grilled asparagus with lemon and you will surely like it. You only need the following ingredients for this recipe:

  • Asparagus (main ingredient)
  • Parmesan cheese
  • Olive oil
  • Lemon juice
  • Salt
  • Black pepper
  • Cloves garlic

One or more servings of this dish only require about 3 to 7 minutes cooking time.

Asparagus, Egg and Cheese Casserole recipe by The Perfect Pantry

Asparagus, egg and cheese casserole recipe Via theperfectpantry

If you are into baking nutritious meals, be sure to include this asparagus recipe in your menu. Not only is it easy to prepare, it’s also easy to cook since you will be using the oven for this recipe. Also, only a few ingredients are needed to make this delicious dish such as the following:

  • Asparagus (main ingredient)
  • Ritz crackers
  • Cream of mushroom soup (canned)
  • Cheddar cheese
  • Butter

You can have this dish ready in just about 30 minutes or so (including preparation time)

Garlic Butter Sauteed Asparagus By RASA Malaysia

Steamed asparagus is a very nutritious meal because steamed vegetables can retain their nutrients. This particular recipe also makes use of other tasty (and healthy) ingredients like butter and garlic.

Aside from a steamer, you also need a frying when cooking this recipe. Anyway, the steps involved in cooking the dish are very simple and straightforward – so, you can surely handle the cooking process with ease.

Asparagus Salad With Sweet Balsamic Vinegar by Epicurious

Salads are great to have around as their versatility allows them to be eaten as a main dish or a side dish. This particular recipe is super tasty and delicious because of the special dressing used in its preparation. To give you an idea as to how simple it is to prepare, look at the ingredients needed for this recipe:

  • Asparagus (main ingredient)
  • Balsamic Vinegar
  • Olive Oil
  • Dijon Mustard
  • Minced garlic
  • Red Bell Pepper
  • Chopped Pecans

The best way to enjoy this asparagus salad is to serve it cold or chilled

Asparagus Grilled Cheese By Apron Strings blog

Yes, you can actually enjoy a vegetable sandwich if it uses asparagus as one of the main ingredients. To prepare this type of sandwich, you need the following:

  • Asparagus (main ingredient)
  • Ricotta Cheese
  • Olive Oil
  • Parmesan Cheese
  • Jack Cheese
  • Lemon Juice
  • Cayenne Pepper Sauce
  • Parsley Leaves
  • Bread
  • Butter

After blanching and sauteeing the asparagus and other ingredients, this recipe simply calls for the arranging of the ingredients in a sandwich. It’s very easy to prepare indeed, and of course – it’s delicious!

Lemon Asparagus Chicken Pasta by Delish

Lemon Asparagus Chicken Pasta

Lemon Asparagus Chicken Pasta by Delish

Lemony Asparagus Pasta by Delish

Lemony Asparagus Pasta

Lemony Asparagus Pasta by Delish

Nutrition Facts and Health Benefits of Asparagus

Asparagus: Nutrition Facts and Health Benefits Via wikihomenutrition

Let me tell you why health-conscious people and even those who are on weight-loss regimens are fond (and fans) of asparagus. Well, this type of crop is high in nutrients but low in fat, calories, and sodium.

A serving of asparagus (about 5 stalks) only contains around 20 calories, but it’s high in essential vitamins and minerals such as the following:

  • Vitamin C
  • Vitamin K
  • Vitamin B1 (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B6
  • Folic Acid
  • Calcium
  • Magnesium
  • Copper

Yes, you need the above-mentioned vitamins and minerals to stay healthy and strong. Note, however, that asparagus is not so high in the following:

  • Protein – This macronutrient is very important in maintaining healthy bones, muscles, and tissues (and we also need it to have healthy skin and hair). But then, a serving of asparagus only contains around 2 grams of protein. Therefore, you need to get your protein supply from other food sources like lean meat, eggs, milk, nuts, etc.
  • Carbohydrates – The body needs carbohydrates as a source of energy. Since a serving of asparagus only contains about 4 grams of carbs, you need to find other sources of carbohydrates. But don’t worry as there are many good sources of carbohydrates out there (like whole grains, lentils, potatoes, etc.)
  • Sodium – We really don’t want too much sodium in our diets because it’s not that good for the body (especially in excess). This chemical element is found in salt – and we all know that the food we eat every day is already loaded with salt. Fortunately, our dear asparagus contains zero sodium. Hurray!

14 Health Benefits of Asparagus

Health Benefits of Asparagus

For this section, I want to talk to you about the many health benefits of asparagus. Yes, there are many benefits to consuming this type of food. For now, however, I will present you with 14 reasons why you should take advantage of eating this delicious type of vegetable to maintain good health.

Promotes Blood clotting

Since asparagus is rich in Vitamin K, your body’s blood clotting ability is heightened. This is important in preventing excessive bleeding when there is the injury

Good for Bone Health

The Vitamin K content of asparagus is also beneficial to bone health.

It makes your bones stronger (along with calcium) so as to reduce the risks of fractures and other bone problems (like osteoporosis)

Promotes Heart Health

Vitamin K prevents the hardening of arteries to keep your heart functioning well – and asparagus is rich in this vitamin

Antioxidant Properties

Asparagus has antioxidant properties that help the body fight free radicals in the environment.

Eating foods that are high in antioxidants will reduce the chances of having heart problems and even serious diseases like diabetes and cancer.

Diuretic Properties

As a vegetable with diuretic properties, eating asparagus will stimulate the body to urinate a lot.

This characteristic is beneficial in many ways because it allows the body to detoxify itself naturally. In effect, water retention, bloating, and swelling of tissues can be avoided and even treated.

Combats Hypertension

As a diuretic, excess levels of salt in the body can also be eliminated naturally. Those with high blood pressure and heart ailments will benefit from this.

Prevents Urinary Tract Infection

Excess intake of salt and infrequent urinating can also lead to urinary tract infection (UTI).

Because of the diuretic properties of asparagus, having this type of disease can be treated and avoided. (Note that consuming a lot of water will also help with this type of ailment)

Promotes Healthy Digestive Tract and Colon

Asparagus carries a nutrient called inulin – which aids in the propagation of good bacteria in the digestive system (since it serves as food for them).

This process will also allow the body to absorb nutrients more efficiently and reduce the risk of developing colon cancer.

Aids in Pregnancy

We have already established the fact that asparagus is high in Folic Acid – and pregnant mothers have high requirements for this type of vitamin (it’s even given as the supplement in tablet form during pregnancy)

With Folic Acid, the chances of giving birth to a baby with defects can be avoided. It also aids in the healthy development of DNA.​

Combats Constipation

Regular bowel movement is extremely important in maintaining the body’s overall health. Since asparagus is a good source of fiber, constipation can be avoided and the process of digestion is greatly improved.

Efficient and Regular elimination of body wastes is indeed important as toxic substances which are normally trapped in the system are released through this process.

Here are just some of the many benefits of not being constipated:​

  • Excess sugar is eliminated from the body – this is important in keeping a healthy level of sugar. Diabetics and those with sugar problems will also benefit from this
  • It helps in maintaining a healthy cholesterol level – this will particularly benefit the heart
  • With a clean and well-functioning digestive system, the liver will not be burdened so much in eliminating harmful waste products from the body
  • Obesity can be avoided as food is properly digested by the body and nutrients are efficiently absorbed into the system
  • Since pathogens and carcinogenic substances are eliminated from the body through regular bowl movement, the risk of developing cancer is also greatly reduced.

Promotes Speedy Metabolism

Having an efficient metabolism is essential to health. This means that the body is able to process and absorb nutrients as needed.

The B vitamins that are present in asparagus have an important role in this function and you will benefit from it through the following:

  • Carbohydrates from the food you eat are converted into energy. This process provides you with strength while maintaining a healthy weight.
  • A speedy metabolism allows for the efficient breaking down of sugar and starch in the system. This way, your blood sugar level will be well-regulated (diabetics and people with sugar problems will particularly benefit from this)
  • The body’s homocysteine level can also be well-regulated when the body’s metabolic system is functioning efficiently. This amino acid can lead to heart disease when there’s too much of it – and so, in effect, you can also avoid certain heart diseases

Promotes Healthy Nervous System

Needless to say, we need a healthy nervous system to think, move, and function well. Since asparagus is rich in B vitamins, nerve problems can be avoided through its regular consumption.

Indeed, this is beneficial to one’s overall health and those with nerve problems (arthritis, rheumatism, etc.) will also find relief in the symptoms that are brought about by Vitamin B deficiency.

Anti-Cancer

Asparagus is also rich in glutathione, a type of compound that’s effective in combating carcinogenic agents in the body.

Carcinogens cause cancer – so, you would want this detoxifying phytochemical in your system to serve as your first line of defense against this killer disease.

Fortunately, something as tasty as asparagus is rich in this cancer-preventive compound called Glutathione. Studies have shown that it can help the body become resistant to certain types of cancer such as:​

  • Breast cancer
  • Colon cancer
  • Lung Cancer
  • Bone Cancer

Anti-Inflammatory

Asparagus is also known to carry anti-inflammatory properties. If you don’t know it yet, inflammation (particularly, chronic inflammation) can lead to serious diseases like cancer and heart ailments.

And for this reason, eating foods that are anti-inflammatory (such as asparagus) is extremely important to a person’s overall health and wellbeing.

Frequently Asked Questions for Asparagus

Can You Eat Raw Asparagus?

Which End of Asparagus Do You Eat?

Can Dogs Eat Asparagus?​

Can Cats Eat Asparagus?​

Can Rabbits Eat Asparagus?​

Can Bearded Dragons Eat Asparagus?​

Why Does Asparagus Make Your Pee Stink?

Can You Grow Asparagus from Seeds?

How to Grow Asparagus

How to Cut Asparagus From the Garden

When is Asparagus in Season?

Conclusion: Enjoy Eating Asparagus Because It’s Good for You

Asparagus

Yes, you should definitely enjoy eating asparagus because it’s one of the best natural food around! And hey, I believe I have covered everything there is to know about cooking asparagus in this post. You now know how to cook asparagus using the different methods of cooking mentioned in a special section of this article, right?

Still, if you have other questions and concerns about the topic (anything on asparagus), just let me know by leaving a message in the comment box below. I will gladly answer your question or inquiry as soon as I can.

Resources and Further Reading

Lita Watson
 

Hi there! I’m Lita, and I’m absolutely in love with cooking blogs. I’m a beginner in cooking and i try my best to make it quick and easy. Even though, it’s not always quick and easy to keep up with fancy dinners… so i keep learning and blogging about quick and easy ways to create delicious and yummy foods for my two kids and a wonderful husband.

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