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Vegetables / Asparagus

Asparagus - high in folic acid, potassium and vitamins


1. Asparagus Facts
2. Tips for Cooking and Storage ( External Links )
3. Types of Asparagus
4. Nutritional Value of Asparagus
5. Health Benefits of Asparagus
 
 
 

Asparagus Facts

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.
 
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.
 

Tips for Cooking and Storage

Please visit the web site;
Australian Asparagus (Australian Asparagus Council (AAC))

For information about;
Seasonal Availability | Varieties | Selecting and Storing | Preparing and Cooking


Types of Asparagus

Types of Asparagus grown and sold in Australia
• Green Asparagus
• White asparagus
• Purple asparagus

Asparagus Nutritional Value

Vegetables " Asparagus " ( Nutritional value )
Nutritional value per 100 g
Asparagus, cooked, boiled, drained, with salt
Weight of Vegetable - 1 cup = 180 g
Nutrient ( Proximate's )
Unit
Value
Daily Value %
Energy
kcal
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
 
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
 
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
 
Cobalamine (vitamin B12)
µg
0.00
 
Vitamin A, IU
IU
1006
20.1%
Vitamin E (alpha-tocopherol)
mg
1.50
5%
Cholecalciferol (vitamin D)
IU
0
 
Vitamin K (phylloquinone)
µg
50.6
63.2%
Lipids
Saturated Fatty Acids
g
0.048
0.2%
Monounsaturated Fatty Acids
g
0.000
 
Polyunsaturated Fatty Acids
g
0.105
 
Trans Fatty Acids
g
0.000
 
Cholesterol
mg
0
 
Carotenoids
Beta-Carotene
µg
604
 
Lutein + zeaxanthin
µg
771
 
Lycopene
µg
30
 

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

Asparagus Nutritional Value
Asparagus is an excellent source of essential nutrients.
Asparagus Health benefits Include;
Digestive Support
Heart Health and Blood Sugar Regulation
Anti-Inflammatory and Anti-Oxidant Benefits
Anti-Cancer Benefits


Asparagus Health Benefits

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.


 
ASPARAGUS
 

DIGESTIVE SUPPORT

Rich in fiber & inulin content

TYPE 2 DIABETES
Anti-inflammatory and antioxidant nutrient content
   

LOWER RISK OF ALLERGY

Inulin content (prebiotic)

BLOOD SUGAR MANAGEMENT

Vitamins B1, B2 & B6

   
BLOOD SUGAR REGULATION
Excellent source of folic acid

RISK REDUCER OF CERTAIN CANCERS

Anti-inflammatory and antioxidant nutrient content

   

FATIGUE

Phosphorus elements

URINARY TRACT INFECTIONS

Increases urine output

   

HEART DISEASE

Intake of soluble fiber

KIDNEY STONES

Excellent source of folic acid

 
HEALTH
 

 

References

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
History of Asparagus - Australian Asparagus Council ( The Australian Asparagus Council) AAC
 

For More Information

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).