Asparagus (Shatavari) Health Benefits, Nutrition Value, Side Effects

This post is all about the amazing vegetable, Asparagus! Shatavari is a powerhouse of nutrition and flavor. We’ll explore the many health benefits of this superfood, share ideas for how to cook it and give you tips on picking the best produce at the market. Whether you’re looking for a tasty side dish or a unique ingredient in a main course, asparagus is sure to bring something special to the table. So get ready to learn all about this incredible vegetable and get inspired to cook some delicious asparagus dishes!

Asparagus Nutritional Value and Calories Chart

Asparagus is a nutrient-dense vegetable that is low in calories and packed with essential vitamins and minerals. It is a great source of vitamin A, vitamin C, vitamin E, vitamin K, folate, and iron. Shatavari also contains fiber, which can help to promote digestive health and regulate blood sugar levels. Additionally, asparagus is a good source of antioxidants, which can protect cells from damage and may reduce the risk of cancer and other diseases. Asparagus nutritional value per 100 g:

  • Biotin: 0.7 mcg
  • Calcium: 18 mg
  • Carbohydrates (Carbs): 3.8 g
  • Chloride: 67 mg
  • Cholesterol: 0 mg
  • Choline: 24.7 mg
  • Chromium: 0.5 mcg
  • Copper: 0.2 mg
  • Dietary Fiber: 2.1 g
  • Energy (Calories): 20 kcal
  • Fat: 0.2 g
  • Iodine: 0.2 mcg
  • Iron: 1.1 mg
  • Magnesium: 19 mg
  • Manganese: 0.2 mg
  • Molybdenum: 5.6 mcg
  • Pantothenic Acid: 0.3 mg
  • Phosphorus: 28 mg
  • Potassium: 168 mg
  • Protein: 2.2 g
  • Saturated fat: 0.1 g
  • Selenium: 0.6 mcg
  • Sodium: 4 mg
  • Sugars: 1.9 g
  • Vitamin A: 801 IU
  • Vitamin B1 (Thiamin): 0.1 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 0.6 mg
  • Vitamin B5 (Pantothenic Acid): 0.3 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 (Folate / Folic Acid): 80 mcg
  • Vitamin B12: 0 mcg
  • Vitamin C: 8.6 mg
  • Vitamin D: 0 IU
  • Vitamin E: 1.2 mg
  • Vitamin K: 20.2 mcg
  • Water: 93.2 g
  • Zinc: 0.3 mg

Health Benefits

Shatavari is rich source of silicon (beauty mineral), Vitamin C, sulfur, potassium, Vitamin B2 (Riboflavin), Vitamin K, Folic Acid (Folacin, Folate), and zinc. Silicon is essential for the growth of skin, hair shafts, nails and other outer coverings of the body. Vitamin C helps fight free radical damage, reduces cancer risk, and strengthens the immune system. Sulfur helps repairing cartilage and bone. Vitamin B2 helps energy production, fatty acid and amino acid synthesis. Folic acid is responsible for red blood cell production and skin, nail health. Vitamin K is essential for blood clotting.

  1. Rich in Nutrients: Shatavari is a nutrient-dense food, containing many essential vitamins and minerals. It is an excellent source of vitamins A, C, E, and K, as well as folate, iron, copper, calcium, protein, and fiber. 
  2. Lower Blood Pressure: Asparagus is a good source of potassium, which helps the body maintain normal blood pressure. Potassium is a super mineral for people with high blood pressure.
  3. Support Digestive Health: Shatavari is a good source of fiber, which is important for digestive health. Fiber helps keep the digestive system running smoothly and can help prevent constipation and other digestive issues.
  4. May Help Prevent Cancer: Shatavari contains compounds called saponins, which may help lower the risk of certain cancers.
  5. Eye Health: Asparagus is a good source of lutein and zeaxanthin, two important antioxidants that can help reduce the risk of age-related eye diseases. 
  6. Protect Against Heart Disease: Asparagus is a good source of folate, which helps lower levels of homocysteine, an amino acid that is linked to an increased risk of heart disease.
  7. Strengthen Kidneys: Shatavari is a diuretic food, meaning it increases urine production. This can help flush out toxins, bacteria, and sodium that may have built up in the kidneys, helping to prevent kidney stones. Asparagus is also high in fiber, which has been linked to a lowered risk of kidney damage. Additionally, shatavari contains several antioxidants which can help reduce inflammation in the kidneys.
  8. Treats Urinary Tract Infections: Other benefits include detoxification of the kidneys, increasing urine flow, reducing inflammation, boosting the immune system, and aiding digestion. It is also used to treat urinary tract infections, help with weight loss, and improve the overall health of the body.

Traditional Home Remedies

Eating asparagus is very useful for people suffering from prostate troubles, hypoglycemia, rheumatism, acne, blackheads, constipation, hypertension, kidney dysfunction or urination. It encourages the flow of urine, making asparagus a useful diuretic. Shatavari contains a substance called asparagin, which helps the body eliminate excess uric acid. It help control the symptoms of PMS, including breast tenderness and abdominal bloating. Shatavari also support healthy milk production and root is an ovarian tonic that supports estrogen activity.

  • Drink asparagus water is good for urinary complaints, arthritis, and rheumatism. To make this drink, boil the water. Add shatavari spears in the water and boil for few more minutes. Now strain and drink water.
  • Freshly cooked asparagus will tonify the liver, and may be used in cases of liver congestion and conditions such as hepatitis to encourage healing.
  • The seeds of asparagus are valuable in mumps. These seeds combined with the seeds of fenugreek should be ground together to a consistency of a paste. This paste can be applied beneficially over the swelling.
  • For those bothered with blackheads, pimples and general facial and lip sores, this simple preparation might do the trick in getting rid of these problems. Tie 24 large spears into two separate bundles of 12 each. Trim even. Stand butts down in preheated boiling water up to about 1-1/2 inch below the tips. Simmer for half an hour uncovered until tender. Strain the water. Cleanse the face morning and night with this shatavari water.

Asparagus In India

In Ayurveda, asparagus is considered a nourishing food that helps to balance all three doshas (Vata, Pitta, and Kapha). It is high in fiber, minerals, and vitamins and is thought to be beneficial for the urinary system, digestive system, and overall health. Asparagus is also thought to be a natural aphrodisiac and is said to improve libido. The top three countries producing asparagus are China, Peru, and Mexico. Shatavari is a vegetable that is not very common in India. It is grown in some parts of the country, mainly in the north and south, but is not widely available. Some of the states where you can find asparagus include Maharashtra, Karnataka, and Assam. Asparagus is mainly used in salads and stir-fries and is a popular ingredient in Indian cuisine. 

  • Scientific Binomial: Asparagus officinalis / racemosus
  • Common English: Sparrow Grass
  • Ayurvedic: Shataavari / Vari / Shatviryaa / Shatmuuli / Shatpadi / Bhiru / Naaraayani / Bahusutaa / Atirasaa
  • Unani: Haliyun / Sataavar
  • Sanskrit: Abhiru / Hiranyasringi 
  • Hindi / Urdu: Bojhidan
  • Bengali: Satamuli / Satamul
  • Marathi: Shatavari / Asvel
  • Telugu: challa-gaddalu / challagadda / ettavaludutige
  • Tamil: Thanneervittan kizhangu (Tannir-muttan-kizhangu) / Sadavari / Kilavari 
  • Gujarati: Satbhuj / Shatavari
  • Kannada: aheruballi / ashadhi / halarru-makkal
  • Malayalam: Chatavali / Satavali
  • Oriya:
  • Punjabi / Sindhi:
  • Assamese:
  • Kashmiri:
  • Konkani:
  • Manipuri:
  • Dogri:
  • Bhojpuri:

Popular Recipes

Cooked asparagus and its watery juice are very good for helping to dissolve uric acid deposits in the extremities, as well as inducing urination where such a function might be lacking or only done on an infrequent basis. Shatavari is especially useful in cases of hypertension where the amount of sodium in the blood far exceeds the potassium present. Cooked shatavari stems also increases bowel evacuations.

  • Grilled Asparagus with Parmesan: This easy side dish is a delicious way to enjoy asparagus! Simply coat asparagus spears in olive oil, season with salt and pepper, then grill until tender and lightly charred. Sprinkle with Parmesan cheese and serve.
  • Asparagus and Mushroom Risotto: This creamy, comforting vegan risotto is a great way to enjoy asparagus. Saute mushrooms and shatavari in a pot with olive oil, then add vegetable broth and Arborio rice. Cook until the rice is tender and creamy, then season to taste.
  • Asparagus and Prosciutto Frittata: This delicious frittata is a perfect way to start the day. Simply sauté asparagus and prosciutto in a pan, then add beaten eggs and bake until set. This frittata is a great source of protein and fiber.
  • Roasted Asparagus with Garlic and Lemon: This simple side dish is a great way to enjoy asparagus. Toss spears with olive oil, garlic, salt, and pepper and roast until tender. Finish with freshly squeezed lemon juice and serve.
  • Asparagus Soup: This creamy vegan soup is a great way to enjoy asparagus. Simply sauté shallots and garlic in a pot, then add vegetable broth and shatavari. Simmer until the asparagus is tender, then blend until smooth. Serve with a sprinkle of chives.

How to Grow Asparagus Fern?

Asparagus is a perennial vegetable that can be grown from seed, crowns, tubber, stem cutting, and clippings. Asparagus requires soil with good drainage and a pH level of 6.5-7.0. The soil should be enriched with organic matter, such as compost, aged manure, or aged peat moss. The soil should also be well aerated and should be high in nutrients and minerals, such as phosphorus, potassium, and calcium. It is also important to make sure the soil is loose and friable, as this will allow for better root growth.

Growing Asparagus from Seed

To grow from seed, plant the seeds in the spring in a sunny spot with well-draining soil. Sow seeds 1/4 inch deep in rows 12-18 inches apart. Thin the seedlings to 3-4 inches apart when the plants have their first set of true leaves. Asparagus grown from seed typically takes two to three years to produce a harvestable crop. 

  1. Start by purchasing asparagus seeds from a reputable source.
  2. Fill a seed starting tray with a well-draining potting mix.
  3. Plant the seeds 1/2 inch deep and water them thoroughly.
  4. Place the tray in a warm, sunny spot and keep the soil consistently moist.
  5. Once the seeds have germinated and the seedlings are 3-4 inches tall, transplant them into individual pots filled with a rich potting mix.
  6. Allow the seedlings to grow to 6-8 inches tall before transplanting them into the garden.
  7. Choose a sunny, well-drained location in the garden and prepare the soil by adding compost and tilling it deeply.
  8. Plant the seedlings 18-24 inches apart, and water them well.
  9. As the asparagus plants grow, mulch the bed with 2-3 inches of organic material to conserve moisture and prevent weeds.
  10. Enjoy your homegrown asparagus when the spears are at least 6 inches tall.

Growing Asparagus from Crown

To grow asparagus from crowns, which are the roots of mature asparagus plants, plant crowns in the spring in a sunny spot with well-draining soil. Space the crowns 12-18 inches apart in rows that are 3-4 feet apart. Use a garden fork or trowel to make a shallow trench, then spread the roots in the trench. Cover the roots with 2-3 inches of soil, then water the soil well. Asparagus grown from crowns typically takes one to two years to produce a harvestable crop.

  1. Choose a sunny spot with well-drained soil. Prepare the area by removing any weeds and rocks, and then lightly cultivate the soil so that it is loose.
  2. Plant the asparagus crowns 12-18 inches apart in rows that are 3-4 feet apart. Make sure the crowns are planted 1-2 inches below the soil surface.
  3. Water the crowns thoroughly after planting, and keep the soil moist but not soggy.
  4. Once your asparagus plants are established, apply a layer of compost or mulch around the plants to keep the weeds down and retain moisture.
  5. Fertilize with a balanced fertilizer once in the spring and once in the fall.
  6. Harvest your asparagus when the spears are about 6 inches long. Cut the spears at soil level with a sharp knife or scissors.
  7. Stop harvesting when the spears become thin and spindly, usually in June or July. This allows the plants to store energy for the following year.
  8. Allow the foliage to die down naturally in the fall. Cut the dead foliage back to the ground in late fall or early winter.
  9. Divide and replant your asparagus every 3-4 years to keep the plants healthy and productive.

Growing Asparagus from Cuttings or Clippings

To grow asparagus from cuttings, you’ll need to start with a healthy asparagus plant. Firstly, take a cutting from the base of the plant, ensuring that it is at least 4-6 inches long and has multiple sets of leaves. Place the cutting in a jar of water and place it in a warm, sunny spot. Change the water every few days. Once the roots have started to form, you can transplant the cutting into a pot filled with soil. Water it regularly, and once the asparagus has grown to a reasonable size, you can transplant it into your garden.

Side Effects

The most common side effect of asparagus is a strong, unpleasant odor in the urine. This is due to the presence of a compound called asparagusic acid, which is metabolized by the body into sulfur-containing compounds. Other possible side effects include digestive upset, allergic reactions, and headaches. Asparagus is also high in oxalates, which may contribute to kidney stone formation. People with kidney or gallbladder problems should speak to a doctor before consuming asparagus. Shatavari is high in purines, and anyone suffering from gout should avoid it.


Q. How to grow asparagus from store bought asparagus?

  • Select asparagus spears that are green and firm with tight tips. Avoid any that are limp or discolored.
  • Soak the spears in a bowl of cold water with a few drops of dishwashing liquid added to it. Let them soak for 15 to 20 minutes.
  • Remove the asparagus spears from the water and rinse them off.
  • Cut off the woody ends of the asparagus spears, about 1-2 inches from the bottom.
  • Place the asparagus in a shallow container filled with a few inches of soil. Make sure the bottom of the spears are in contact with the soil.
  • Water the soil lightly every few days or when the soil starts to dry out.
  • Place the container in a sunny spot and watch for the asparagus spears to sprout. Once the spears are 1-2 inches tall, you can begin to harvest them.

Leave a comment