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Asparagus
- high in folic acid, potassium
and vitamins
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| 1. Asparagus Facts |
| 2. Tips for Cooking and Storage ( External
Links ) |
3. Types of Asparagus
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4. Nutritional Value
of Asparagus |
5. Health Benefits
of Asparagus |
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Asparagus
Facts |
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Asparagus or garden
asparagus, scientific name Asparagus officinalis,
is a spring vegetable. Once classified as belonging
to the lily family, it was split in 2009 and now belongs
to the Asparagaceae family. |
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History
and Origin |
The name asaparagus
is from the Greek word meaning "shoot" or
"sprout". It is believed to have originated
from the eastern Mediterranean region 2000 years ago.
Here it was valued for it's unique texture, medicinal
and aphrodisiac qualities. |
The ancient Greeks
loved wild asparagus but it was the Romans who first
cultivated it. Emporer Augustus coined a phrase meaning
"to do something faster than you can cook asparagus".
Asparagus growing beds in Northern Italy were famous
during the Renaissance period. This plant was a sign
of elegance and deemed a delicacy only affordable
by the wealthy. |
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Tips
for Cooking and Storage |
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Please visit the web site;
Australian
Asparagus (Australian Asparagus Council (AAC))
For information about;
Seasonal Availability | Varieties | Selecting and
Storing | Preparing and Cooking
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Types
of Asparagus |
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| Types
of Asparagus grown and sold in Australia |
• Green Asparagus |
• White asparagus |
• Purple asparagus |
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| Asparagus
Nutritional Value |
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Vegetables
" Asparagus
"
( Nutritional value )
Nutritional value per 100 g
Asparagus, cooked, boiled, drained,
with salt |
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Weight
of Vegetable - 1 cup = 180 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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22 |
1.1% |
Protein |
g |
2.40 |
4.8% |
Total
lipid (fat) |
g |
0.22 |
0.3% |
Carbohydrate,
by difference |
g |
4.11 |
1.3% |
Fiber,
total dietary |
g |
2.0 |
8% |
Sugars,
total |
g |
1.30 |
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| Minerals |
Calcium,
Ca |
mg
|
23 |
2.3% |
Iron,
Fe |
mg
|
0.91 |
5% |
Magnesium,
Mg |
mg |
14 |
3.5% |
Phosphorus,
P |
mg |
54 |
5.4% |
Potassium,
K |
mg |
224 |
6.4% |
Sodium,
Na |
mg |
240 |
10% |
Zinc,
Zn |
mg |
0.60 |
4% |
Copper,
Cu |
mg |
0.165 |
8.2% |
Manganese,
Mn |
mg |
0.154 |
7.7% |
Selenium,
Se |
µg |
6.1 |
8.7% |
Fluoride,
F |
µg |
21.9 |
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| Vitamins |
Vitamin
C, total ascorbic acid |
mg |
7.7 |
12.8% |
Thiamin
(B-1) |
mg |
0.162 |
10.8% |
Riboflavin
(B-2) |
mg |
0.139 |
8.1% |
Niacin
(B-3) |
mg |
1.084 |
5.4% |
Pantothenic
acid (B-5) |
mg |
0.225 |
2.2% |
Pyridoxine
(vitamin B6) |
mg |
0.079 |
3.9% |
Folate
(B-9) |
µg |
149 |
37.2% |
Choline |
mg |
26.1 |
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Cobalamine
(vitamin B12) |
µg |
0.00 |
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Vitamin
A, IU |
IU |
1006 |
20.1% |
Vitamin
E (alpha-tocopherol) |
mg |
1.50 |
5% |
Cholecalciferol
(vitamin D) |
IU |
0 |
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Vitamin
K (phylloquinone) |
µg |
50.6 |
63.2% |
Lipids |
Saturated
Fatty Acids |
g |
0.048 |
0.2% |
Monounsaturated
Fatty Acids |
g |
0.000 |
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Polyunsaturated
Fatty Acids |
g |
0.105 |
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Trans
Fatty Acids |
g |
0.000 |
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Cholesterol |
mg |
0 |
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| Carotenoids |
Beta-Carotene |
µg |
604 |
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Lutein
+ zeaxanthin |
µg |
771 |
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Lycopene
|
µg |
30 |
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| Reference
Values are based on a 2,000 Calorie
Intake, for Adults and Children
4 or More Years of Age. Your daily
values may be higher or lower depending
on your calorie needs. |
Percentages
are roughly approximated using (RDA)
Recommended Dietary Allowances for
adults. Source: USDA
United States Department of Agriculture |
Reference
Values for Nutrition - FDA
U.S. Food and Drug Administration |
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Asparagus
Nutritional Value |
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Asparagus is an
excellent source of essential nutrients.
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Asparagus
Health benefits Include; |
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Digestive
Support |
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Heart
Health and Blood Sugar Regulation |
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Anti-Inflammatory
and Anti-Oxidant Benefits |
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Anti-Cancer
Benefits |
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Asparagus
Health Benefits |
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Asparagus have many
health benefits. Asparagus is regarded as an anti-inflammatory
food because of it's unique combination of anti-inflammatory
nutrients. It provides antioxidant nutrients such
as vitamin C, beta-carotene, vitamin E and zinc. Asparagus
also contains a nutrient called inulin, which is often
referred to as a "prebiotic". Along with
the unusual inulin content, asaparagus is also high
in fiber and contains a noteable amount of protein.
These contents in the asparagus can assist with the
digestive system, blood sugar regulation and heart
health. Whilst more scientific investigations are
required, it is believed there are anit-cancer benefits
in the asparagus, due to the anti-inflammatory and
antioxidant nutrients it contains.
It is low in calories and very low in
sodium. It is also a good source of B Vitamins, calcium,
magnesium and zinc. Asparagus is an excellent source
of dietary fiber, protein and many vitamins and minerals.
It is believed that asparagus is beneficial in increasing
urine output which assists with urinary tract infections
and has a good source of folic acid for preventing
kidney and bladder stones. |
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ASPARAGUS |
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DIGESTIVE SUPPORT
Rich in fiber &
inulin content
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TYPE
2 DIABETES
Anti-inflammatory and antioxidant nutrient content |
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LOWER RISK OF ALLERGY
Inulin content (prebiotic)
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BLOOD SUGAR
MANAGEMENT
Vitamins B1, B2 &
B6
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BLOOD
SUGAR REGULATION
Excellent source of folic acid
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RISK REDUCER
OF CERTAIN CANCERS
Anti-inflammatory and
antioxidant nutrient content
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FATIGUE
Phosphorus elements
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URINARY TRACT INFECTIONS
Increases urine output
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HEART DISEASE
Intake of soluble fiber
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KIDNEY STONES
Excellent source of
folic acid
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HEALTH |
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References |
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Nutrient Database
- USDA
(United States Department of Agriculture) |
Reference Values
for Nutrition - FDA
U.S. Food and Drug Administration |
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For
More Information |
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Asparagus
- Australian Asparagus Council ( The Australian Asparagus
Council (AAC) is made up of Australian asparagus growers
who work together to develop the industry and market
fresh Australian asparagus). |
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