Asparagus: Health Benefits, Risks (Stinky Pee) & Nutrition Facts	In ancient times asparagus was renowned as an aphrodisiac. Regardless of its powers to put you in the mood this succulent savory vegetable contains a stimulating blend of nutrients making this member of the lily family a fantastic food for your health.	Asparagus is extremely well balanced even among nutrient-rich vegetables. It is high in folic acid with a 5-ounce serving providing 60 percent of your recommended daily intake. Asparagus is also a great source of potassium thiamin fiber magnesium calcium and vitamins K A B6 and C. Furthermore it contains the amino acid asparagine as well as chromium a trace mineral that helps insulin do its job transporting glucose.	Looking to eliminate free radicals? Get a big dose of antioxidants with asparagus. It is especially rich in glutathione a detoxifying compound that can help destroy carcinogens. For this reason asparagus may help fight or protect against certain cancers including bone breast lung and colon cancers.      	Asparagus is extremely low in calories at about 20 per serving has no fat and is low in sodium. It can be eaten raw or cooked. It may come as a surprise to some to know that there are three varieties of asparagus: American and British which is green; French which is purple; and Spanish and Dutch which is white.	Here are the nutrition facts for asparagus according to the U.S. Food and Drug Administration which regulates food labeling through the National Labeling and Education Act:					Nutrition Facts					Serving size:					5 asparagus spears					(3.3 oz / 93 g)					Calories 20					    Calories from Fat 0					*Percent Daily Values (%DV)					are based on a 2000 calorie diet.	  	Heart health	Asparagus is good for your ticker in a variety of ways. Its high level of B vitamins helps regulate the amino acid homocysteine too much of which can be a serious risk factor in heart disease. Asparagus has more than 1 gram of soluble fiber per cup which lowers the risk of heart disease. The vegetable  s high levels of vitamin K help maintain healthy blood clotting and the amino acid asparagine helps flush your body of excess salt. Lastly asparagus has excellent anti-inflammatory effects and high levels of antioxidants both of which may help reduce the risk of heart disease.	Regulating blood sugar	The B vitamins abundant in asparagus play a key role in metabolizing sugar and starches which is fundamental to healthily controlled blood sugar.	Lowering the risk of type 2 diabetes	As with heart disease risk of type 2 diabetes increases with excessive inflammation and oxidative stress. Therefore asparagus   impressive anti-inflammatory properties and high levels of antioxidants make it a good preventive food. One 2011 study published in the British Journal of Nutrition also suggested that asparagus   ability to improve insulin secretion and improve β-cell function also helps lower the risk of type 2 diabetes.	Anti-aging benefits	Free-radical busting antioxidants especially glutathioneare thought to slow the aging process. And the folate that asparagus provides works with B12 to prevent cognitive decline. One Tufts University study found that older adults with healthy levels of folate and B12 performed better during a test of response speed and mental flexibility than those with lower levels of folate and B12.	Skin	Yet another amazing thing about the antioxidant glutathione: it helps protect the skin from sun damage and pollution.	Keeping you cleansed and preventing kidney stones	Asparagus can act as a natural diuretic due to its high amounts of the amino acid asparagine. This can help rid the body of excess salt and fluid making it especially good for people suffering from edema and high blood pressure. It also helps flush out toxins in kidneys and prevent kidney stones.	Asparagus is high in fiber with 2 grams of insoluble fiber and 1 gram of soluble fiber per cup. It also contains 4-5 grams of protein per cup. Both fiber and protein help keep the digestive process going helping you in maintaining cleansing regularity.	Decreasing birth defects	It is essential for mothers-to-be to get enough folate which decreases the risk of neural-tube defects in fetuses. Asparagus contains almost half the recommended daily intake of folate. [Related: Pregnancy Diet: What to Eat What Not to Eat]	Digestive health	Asparagus is one of the few vegetables that contain inulin a unique carbohydrate associated with improved digestion. Inulin is a prebiotic; it does not get broken down and digested until it reaches the large intestine. There it nurtures bacteria known to improve nutrient absorption decrease allergies and lower the risk of colon cancer.	Cancer risk	Antioxidants and anti-inflammatories which are found in great quantities in asparagus are typically associated with decreased risk of cancers.	It is possible to have an asparagus allergy in which case you should not eat it. People who are allergic to other members of the lily family such as onions garlic and chives are more likely to be allergic to asparagus. Symptoms include a runny nose hives trouble breathing and puffiness or swelling around the mouth and lips.	Daily asparagus intake can also cause some side effects that while not serious may be annoying. Gas and smelly urine are the two most common side effects.	Why does asparagus make urine smell?	Asparagus is the only food to contain the chemical asparagusic acid. When this aptly named chemical is digested it breaks down into sulfur-containing compounds which have a strong unpleasant scent. They are also volatile which means that they can vaporize and enter the air and your nose. Asparaguisic acid is not volatile so asparagus itself doesn  t smell.	What  s weirder than a veggie causing stinky pee? The fact that not everyone can smell it. Scientists aren  t entirely sure why this is. Most evidence seems to suggest that not everyone can smell the odor though some scientists think that not everyone produces it. Either way there are no harmful effects to producing or smelling the odor in urine. So eat up!	According to the Michigan Asparagus Advisory Board:	For more information on Fruits & Vegetables visit:	Nutrition Science News & Features