8 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 disabilitiesiXA structural or functional abnormality present from birth . Asparagus can be incorporated into your healthy eating routine in various ways by cooking it according to your taste and preferences.

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.

In This Article

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. It is a low-calorie and low-fat vegetable rich in minerals and vitamins, such as vitamins A, C, and K. The high amounts of vitamin B9 can help prevent birth defects or congenital disabilities such as spina bifidai. On the other hand, the high vitamin C content in the veggie could help boost immunity, reducing the risk of infections.
  2. Freshly cooked or boiled asparagus contains about 44.6mcg of vitamin K per 100g, fulfilling up to half of a pregnant woman’s daily requirements for this nutrient. Regularly consuming asparagus, rich in vitamin K, may aid blood coagulation. Vitamin K deficiency has been associated with reduced prothrombin levels and hemorrhage complications in mothers and newborns. Studies suggest that adequate vitamin K intake during the antenatal period may help lower the risk of such hemorrhagic complications (1) (2) (3).
  3. The vegetable is rich in insoluble fiber that keeps problems like constipation at bay. On the other hand, its soluble fiber content may be beneficial to manage gestational diabetes in expecting women.

    Folate or folic acid helps in the proper development of your fetus
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  4. It has low sodium and high potassium levels. It also has high-water content (93%), which makes it one of the most hydrating vegetables.
  5. It is beneficial during pregnancy because the calcium it contains can aid in the development of teeth and bones of the growing baby, when combined with proper prenatal care.
  6. The diuretici effects of asparagus detoxify your body. It eliminates all toxins from your body and cleans the gastric system, improving your digestion and metabolism.
  1. The consumption of asparagus during pregnancy may also reduce the risk of miscarriage, preeclampsiai, and premature birth.
  2. This delectable veggie is known to promote fertility and can be a very good option for those trying to conceive.

In addition, asparagus is well-known for its high antioxidant content. It contains several bioactive components like glutathione (GSH), which helps remove harmful substances from the body. Therefore, including it in your pregnancy diet can help support maternal health and fetal development.

protip_icon Quick tip
Asparagus contains fructan, a carbohydrate that can be difficult to digest, and its intolerance can cause bloating and gas in sensitive individuals (7).
Asparagus during pregnancy may reduce the risk of miscarriage
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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 listeriosisiXA severe infection that may occur after consuming raw or unpasteurized foods contaminated by a bacteria called listeria and toxoplasmosisiXAn infection caused by the Toxoplasma gondii parasite, typically found in undercooked meat, animal feces, and contaminated soil .

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 consumed 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
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  • 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.

Overall, asparagus can be used in different forms to create healthy and delicious recipes that will enhance your diet’s nutritional value.

Laura shares a yummy way of preparing asparagus, which she loved during her pregnancy. She says, “With my latest pregnancy craving being all about veggies, I have been playing around in my kitchen with various side dishes to accompany my meals. Mashed cauliflower, sesame broccoli, and mushrooms with asparagus have quickly become staple side dishes in my kitchen.” She uses mushrooms, asparagus, olive oil, lemon juice, parsley flakes, garlic (peeled and minced), black pepper, and salt for the recipe. She instructs, “Combine all ingredients in an oven-safe baking dish. I like to use my glass 9×9 Pyrex container. Toss so that the mushrooms and asparagus are all coated in the olive oil and spices. Place in the oven uncovered and cook for 20 minutes (i).”

protip_icon Research finds
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 (8).

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.

Frequently Asked Questions

1. What are some precautions that pregnant women should take when consuming asparagus?

Pregnant women should ensure that the asparagus has been cleaned thoroughly to eliminate any hazardous bacteria or substances. Proper cooking of asparagus is essential to prevent any risk of foodborne illness.

2. How much asparagus should pregnant women eat per day?

There is no specific limit to how much asparagus you can eat daily. You may consider the folic acid content of the vegetable to determine a safe limit. Consuming four cooked asparagus spears provides 89 mcg of dietary folate equivalent (DFE), which satisfies 22% of the recommended dietary allowance (RDA) prescribed by the FDA (4). The maximum RDA of folic acid from foods and supplements is 1,000 mcg DFE for adults.

3. Are there any precautions I should take when buying or storing asparagus?

When buying asparagus, look for green stalks which are tight with closed tips. Avoid buying the ones that are woody, white, or flat. After purchasing, use them as quickly as possible since asparagus tends to spoil quickly. To store, wrap the asparagus bunch with a moist paper towel at the base, place it in a plastic bag, and refrigerate.

4. Can asparagus be part of a gestational diabetes diet?

Asparagus, a non-starchy vegetable, could make an ideal choice to incorporate into your gestational diabetes diet plan (5).

5. Is asparagus bad for my kidneys?

There is limited scientific evidence suggesting harm to kidney health from asparagus consumption. Asparagus is low in potassium content; thus, up to six stalks of asparagus are considered a great addition to the diet if one has kidney disease (in general). However, the high asparagusic acid content in asparagus may cause the urine to smell, which is quite normal (6).

Asparagus is a nutrient-rich vegetable with several nutrients, including fiber, folic acid, and essential vitamins. Its regular consumption as a part of a well-balanced diet can help support a healthy pregnancy and fetal development. Moreover, it can help prevent constipation and other digestion problems, which improves overall health. However, thoroughly washing asparagus before consumption is vital to avoid the risk of infections such as listeriosis. Remember, consuming asparagus while pregnant is safe under medical guidance.

Infographic: Delicious Asparagus Food Recipes To Try During Pregnancy

Asparagus is a derivative spring vegetable (shoot) of its flowering plant known for its nutritional qualities and distinct flavor profile. Its vast uses makes it an effective inclusion in the pregnancy diet. This infographic includes a few asparagus food recipes for expectant mothers.

asparagus food recipes for pregnant women (infographic)

Illustration: Momjunction Design Team

Get the high-quality PDF version of this infographic.

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Key Pointers

  • Asparagus is high in fiber and vitamins, and can be cooked in various ways.
  • Asparagus prevents birth defects, promotes bone growth, fertility, digestion, metabolism, and immunity.
  • To avoid food-borne illnesses such as listeriosis and toxoplasmosis, wash asparagus thoroughly before consuming.
Asparagus In Pregnancy_illustration

Image: Stable Diffusion/MomJunction Design Team

Personal Experience: Source


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Asparagus, fresh, cooked, no added fat.
  2. Why You Should Eat More Asparagus.
  3. Sadequa Shahrook et al.; (2018); Vitamin K supplementation during pregnancy for improving outcomes: a systematic review and meta-analysis.
  4. Tips to Incorporating Folic Acid into Your Diet
  5. Healthy eating for Gestational Diabetes
  6. Why Does Asparagus Make Your Pee Smell?
  7. Diet in irritable bowel syndrome What to recommend not what to forbid to patients!.
  8. Diversity of asparagus allergy clinical and immunological features.
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