Because of asparagus: health benefits, recipes & fun facts

This post is part of our Because of Plants campaign: a way to show love for the full life a plant-rich diet gives us. 

While we love all vegetables at Swich, asparagus has a special place in our kitchens. It’s not only loaded with nutrients, but there’s also something about the delicious spears that are irresistible when mixed in crunchy salads, tossed in a pasta dish, or enjoyed just the way they are. 

We’ve compiled the nutritional breakdown and health benefits of asparagus, along with some of our favorite recipes to help you amp up your asparagus intake.

First, what are the nutritional facts of asparagus?

With just a half a cup of cooked asparagus, you’ll get a range of vitamins and minerals at only 20 calories. 

• Vitamin C: An important vitamin for the immune system and skin health 

• Vitamin A: This helps your vision and immune system, and increases energy 

• Vitamin K: It supports cardiovascular health, improves bone health, and regulates blood calcium levels

• Folate: This is important for tissue growth and cell function

• Potassium: A mineral and electrolyte that helps your muscles, heart, and kidney

• Phosphorous: A mineral that helps maintain healthy bones and teeth and improves digestion

• Vitamin E: This is important for vision and immune system, and prevents clots from forming in heart arteries

Asparagus also contains protein, fiber, and antioxidants. It’s truly loaded with good-for-you nutrients you can feel good putting in your body. 

How else does asparagus help our health?

There’s no question asparagus is a healthy vegetable to incorporate in your diet. Beyond all of the nutrients and vitamins, research also shows that asparagus is a natural diuretic that can help the body get rid of excess salts. It’s also known to help with digestion and regulate blood sugar.

Additionally, a study shows that asparagus helps protect the skin from sun damage and pollution, and it increases moisture in your skin while suppressing wrinkle formation. What a perk!

Fun asparagus facts

• Asparagus is a perennial vegetable. While it’s most seen in green, it also can be purple or white. 

• It may be available all year round, but asparagus is a spring vegetable that’s typically harvested from March through June.

• According to The Spruce Eats, it’s most common in China, Peru, Germany, and the U.S. 

• Asparagus is a true example of being worth the wait!  It can take 3-4 years to produce edible spears once the seeds are planted. 

• Have you ever wondered why asparagus makes your pee smell different? It contains asparagusic acid. When our bodies digest the vegetable, they break it down into a group of related sulfur-containing compounds. Now you know! 

Delicious plant-based asparagus recipes

Now that you know all the benefits, let's talk recipes! This asparagus recipe is lightly pan-fried and then finished with a plant-based lemon-butter parmesan sauce. The prep for this dish is simple, especially if you already have the plant-based parmesan made. One of our Swichers even commented that it turned her from an “asparagus tolerate to an asparagus lover!” We call that a success! 

Pro tip: Keep an elastic band on the bottom of the asparagus. It makes it easier to cut the asparagus at the same length.

Looking for more recipes with asparagus? Check out Edamame and Roasted Shiitake Mushroom Gyozas and Kale Polenta. 

Come along – cook with Swich! 

Are you excited to cook with more plants — including asparagus — for a better and healthier life? Swich is here to help you. Our cooking community is designed to help you improve your cooking intuition and increase the amount of fruits and veggies you eat. Whether you’ve been cooking your whole life or just getting started, we meet you where you are. Your experience is customized to your cooking skill level, your health goals, and your food preferences. We hope you join us! 

For more plant inspiration, check out these 5 simple tips to transition to a (more) plant-based lifestyle and these handy cooking tips.