7 Nutritional Benefits Of Asparagus In Pregnancy

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Asparagus is mostly used as an accompaniment for dishes such as grilled chicken or baked dishes. The consumption of asparagus in pregnancy can provide you with the highest folic acid content compared to all the other vegetables required for the baby’s healthy development.

In addition, it is a rich source of fiber and vitamins that can help protect you from pregnancy problems, such as constipation, and the fetus from congenital disabilities. Asparagus is rich in various nutrients and is a versatile vegetable that can be cooked in numerous ways, depending on your taste and preference.

So read on if you are craving some delicious crunchy asparagus while pregnant. We have provided its beneficial properties and some tips and ways to have it in this post.

Health Benefits Of Eating Asparagus During Pregnancy

To enjoy asparagus look for the ones that are bright green. You will love the crispy taste of the fresh vegetable.

Here are the nutritional benefits of eating asparagus when pregnant that make them ideal for a pregnancy diet:

  1. Asparagus is rich in vitamins and minerals. Around 100 gm of asparagus contains 24 calories.
  2. It is a rich source of vitamin B9, B complex, K, C, and A. Vitamin B9 helps prevent birth defects such as spina bifida. You can get your daily dose of vitamins with regular consumption of asparagus.
  3. Asparagus is considered a great addition to your pregnancy diet due to its rich folic acid content. Folate or folic acid helps in the proper development of your fetus and reduces the chances of birth defects.

    Folate or folic acid helps in the proper development of your fetus

    Image: Shutterstock

  4. Calcium contained in asparagus helps in the development of teeth and bones of the growing baby inside you.
  5. The vegetable is rich in fiber that keeps at bay problems like constipation.
  6. Asparagus is known to promote fertility. It can be a very good option for those trying to conceive.
  7. The diuretic effects of asparagus detoxify your body. It eliminates all toxins from your body and cleans the gastric system. This improves your digestion and metabolism.
  1. The rich vitamin C content of the vegetable could also boost your immunity, reducing the risk of infections.
  2. The consumption of asparagus during pregnancy may also reduce the risk of miscarriage, preeclampsia, and premature birth.
Quick tip
Asparagus contains fructan, a carbohydrate that can be difficult to digest, and its intolerance can cause bloating and gas in sensitive individuals (1).
Asparagus during pregnancy may reduce the risk of miscarriage

Image: Shutterstock

Asparagus Serving Tips

According to the American Pregnancy Association and FDA it is very important that you wash asparagus well before eating, as it may contain harmful parasites and bacteria that can cause food borne diseases like listeriosis and toxoplasmosis.

  • The intense taste of this spring vegetable can be enjoyed in different ways. Here are some interesting suggestions for serving asparagus:
  • This nutritious vegetable can be taken boiled, baked or fresh.
  • You can cut them into thin slices and add them to salads.
  • The canned one’s do not offer the same nutrition that you can get from the fresh ones.
  • Fresh asparagus tastes great with lemon juice and melted butter. You can toss cooked asparagus with extra virgin olive oil or lemon juice.
  • Dress the spring vegetables with vinaigrette.
  • Asparagus tastes great with mayonnaise, butter sauce or a Hollandaise sauce. Make sure to try them.
  • Sprinkle Parmesan or Romano cheese on asparagus and put them in a boiler.
  • You can grill the vegetables with olive oil and remove them when they get soft.

    Grill them with olive oil

    Image: Shutterstock

  • If you have asparagus left over, add them to soups, omelets and enjoy the taste.
  • You can puree the overcooked asparagus and add them to soups.
Research says
Asparagus belongs to the same family as onions, leeks, garlic, and chives, so if you’re allergic to these foods, you may also have an allergic reaction to asparagus (2).

Things To Remember

  • Asparagus are no doubt very healthy. You can safely consume them in pregnancy with consent of your doctor.
  • Proper nutrition can make a huge difference to your pregnancy. Not only can it ensure a healthy baby, but can also prevent many pregnancy problems like hemorrhoids or constipation.
  • Before starting on any new foods at this time, consult your healthcare provider about the benefits and probable risks of incorporating them in your diet.

Asparagus is a nutrient-rich vegetable that could be used to prepare healthy recipes. It is loaded with fiber, folic acid, and essential vitamins crucial for a healthy pregnancy and fetal development. Moreover, asparagus helps prevent constipation and other digestion problems. However, you must wash asparagus properly before consumption to avoid the risk of infections such as listeriosis. Altogether, it is safe to have asparagus while pregnant, and you may include it in your pregnancy diet after getting your doctor’s approval.


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  1. Diet in irritable bowel syndrome What to recommend not what to forbid to patients!
  2. Diversity of asparagus allergy clinical and immunological features

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