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Superfood of the Month: Asparagus

Woman in field holding freshly picked asparagus

Apr. 1 2024

Whether grilled, steamed, roasted or added to your favorite dishes, asparagus provides a wealth of benefits that can contribute to a balanced and nutritious diet. 

Health Benefits

Nutrient-Rich: Asparagus is loaded with essential vitamins and minerals, including vitamins A, C, E, K and B6, as well as folate, iron, copper, calcium, protein and fiber. 

Antioxidants: Asparagus has a variety of antioxidants such as flavonoids and polyphenols, which help combat harmful free radicals and may reduce the risk of chronic diseases. 

Heart Health: The high levels of fiber, folate and vitamins in asparagus can help to reduce the risk of heart disease. Folate, specifically, is essential for a healthy cardiovascular system. 

Digestive Health: Asparagus is a good source of dietary fiber, which keeps the digestive system running smoothly, prevents constipation and promotes regularity. 

Diuretic Effects: Asparagus contains high levels of the amino acid asparagine. It serves as a natural diuretic, helping to flush excess fluid and salt from the body, which may help people with high blood pressure or other heart-related diseases. 

Weight Management: Low in calories and high in water content, asparagus can be a great addition to any weight-loss diet. The fiber content also helps keep you feeling full, reducing the tendency to overeat. 

Blood Sugar Regulation:
Asparagus has been shown to have anti-diabetic properties to help improve insulin secretion and beta-cell function, which can help regulate blood sugar levels. 

Anti-Inflammatory Properties: Chronic inflammation can lead to various health issues, but the anti-inflammatory nutrients found in asparagus can help to reduce this risk. 

Bone Health: Being rich in vitamin K, asparagus supports bone health by improving calcium absorption and reducing urinary excretion of calcium. 

Pregnancy Health: The high folate content in asparagus is crucial for pregnant women as it can help reduce the risk of neural tube defects during pregnancy. 

Baked Chicken with Asparagus Succotash

Baked chicken with asparagus succotash in skillet


  • 2 chicken breasts (6 oz each), marinated in your choice of seasoning 
  • 1 bunch of asparagus, trimmed and cut into bite-size pieces 
  • 1 red bell pepper, diced 
  • 1 c corn kernels (fresh or frozen and thawed) 
  • Olive oil 
  • Salt and pepper to taste


  1. Preheat oven to 375°F. Place the marinated chicken breasts on a baking tray lined with parchment paper. 
  2. Bake the chicken for 25 to 30 minutes or until the internal temperature reaches 165°F. 
  3. While the chicken bakes, bring a pot of salted water to a boil. Blanch the asparagus pieces for 2 to 3 minutes, then immediately transfer them to a bowl of ice water to stop the cooking process. Drain well. 
  4. In a large bowl, combine the blanched asparagus, diced red bell pepper and corn kernels. Drizzle with olive oil, and season with salt and pepper. Toss to combine. 
  5. Once the chicken has cooked, allow it to rest for a few minutes, then slice, if desired. 
  6. Top the chicken breast with a generous portion of asparagus succotash and serve.

Serves 2, Nutrition per serving: calories: 400-500; protein: 35-40g; fat: 15-20g; carbohydrates: 30-40g; fiber: 5-8g

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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.