6 Nutritional Benefits Of Asparagus During Pregnancy

Experiencing insane cravings while pregnant isn`t abnormal. While there`re particular foods which should be avoided if you want to have a safe pregnancy, you could most likely handle these cravings using foods which don`t affect fetal development; and asparagus is included:

Asparagus During Pregnancy

  • By comparison with other kind of vegetable, it`s known to contain the highest folic acid content which you so much need while pregnant.
  • Being a part to the lily family, asparagus is prized for its delightful taste and healthy benefits for more than 2000 years.
  • While the most common asparagus form is represented by the green one, it`s completely ok to also consume the white one.

So, if you may be planning to include asparagus in your pregnancy diet, you need the below valuable info about its nutritional values.

6 Nutritional Benefits of Asparagus during Pregnancy

In order to really enjoy asparagus, you should really look for those one that have a bright green color. You`ll simply love its crispy taste.

Here`re the healthy benefits of consuming this vegetable during pregnancy which make it perfect for any future mother.


This vegetable is quite useful as it contains inulin. This is a substance which is essential for human health, its benefits including:

  • Improving the healthy functioning of the mother`s body in general.
  • Improving the health of the mother`s digestive tract in particular.
  • Containing good bacteria which are quite beneficial for the general health.

Folic Acid

Asparagus represents a great vegetable for expecting mothers due to its increased folic acid content. Folic acid is an essential substance which is required by future mothers in order to maintain the growth of their baby. These benefits include:

  • Maintain the health of future mothers, especially women who`re hypertension.
  • It aids in preventing cancer.
  • Aiding to the formation of new cells in the fetal DNA.
  • It`s essential for the fetal neurological development.
  • Preventing heart attacks to appear.
  • Improving the body`s blood circulation.

Diuretic Effects

The diuretic effects of this vegetable help in detoxifying the body. It aids to eliminate all of the body`s toxins as well as clean the entire gastric system. This will help improve the metabolism and digestion.

Must Read: Is Cranberry Safe To Take During Pregnancy?

Lot of Vitamins

Vitamin C is one of those helpers for fetal collagen formation, but it also acts as a booster of immunity. The balance of vitamin B6 and the levels of glucose contribute for the development of the brain and nervous system of the brain.

On the other hand, vitamin D is the one helping in regulating the phosphate and calcium content, which is important for the heath of teeth and bones.


Glutathione is an important nutrient when it comes to future mothers. The substance functions as an antioxidant, which fights the free radicals which enter our bodies. Free radicals may attack fetal DNA, and might also lead to vulnerability regarding the fetus or the mother to illnesses mainly associated with the immune system.

High Content of Calcium

Besides helping the future baby with the development of his teeth and bones, calcium lessens the risks of the mother`s preeclampsia and high pressure of blood.

With 1 single cup of this vegetable cooked, you`ll get around 41.40 mg on minerals. Asparagus can be added in your list of foods rich in calcium, which could be essential during pregnancy.

Nutritional Values

According to the USDA Food Composition Database, 1 cup of raw of this vegetable (134 g) has around:

  • 27 cal.
  • 16 g fat
  • 2 g carbs
  • 88 g sugar
  • 8 g fiber
  • 95 g proteins
  • 32 mg calcium
  • 87 mg iron
  • 19 mg magnesium
  • 53 mg phosphorus
  • 202 mg potassium
  • 2 mg sodium
  • 54 mg zinc
  • 7 mcg vitamin K
  • 51 mcg RAE vitamin A
  • 70 mcg folate
  • 5 mg vitamin C
  • 192 mg thiamin

Asparagus contains smaller amounts of potassium, vitamin E, B6 and niacin.

Related: Can Pregnant Women Eat Grapefruit?

How You Can Prepare Asparagus?

There 3 kids of asparagus:

  • White;
  • Green;

Note: The green type is also the healthiest one.

You have to follow a few specific preparation stages: clean the vegetable just as you would do with a potato and cut the part of the bottom (around 3 – 4 cm should be enough). The leftovers can be used for soap, for example.

There lot`s of distinct methods of preparing this vegetable: stewing, steaming or baking. What is great about asparagus is that it doesn`t lose its properties when combined with other kinds of products.

  • You could just toss some asparagus along with oil and lemon juice.
  • You could serve it along with one of the sauces that you like most.
  • You could bake it with meat or other type of vegetable.
  • You could have some Parmesan over it and place into your oven.
  • You could cut it into small pieces and add it to a salad.
  • You could add it in your omelet.

It`s a great side for fish or meat. Also, you could use it and prepare soups, sauces, salads or mousses. Additionally to the ones already outlined, you could can it or freeze it.

Myths Related to Asparagus

Safety Warnings

  • Since this plant contains the raffinose, it might increase the formation of gas in the stomach, which might even become a lot more intense if you already have digestive-related conditions.
  • You should avoid consuming asparagus if you`re allergic to leeks, chives, onion or garlic, as all of this belong to the very same family.
Image courtesy of pregnancyrelated.com

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