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 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. Emperor 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.
Please visit the web site;
Australian Asparagus (Australian Asparagus Council (AAC))
For information about;
Seasonal Availability | Varieties | Selecting and Storing | Preparing and Cooking
- • Green Asparagus
- • White asparagus
- • Purple asparagus
Vegetables " Asparagus " ( Nutritional value )
Nutritional value per 100 g
Asparagus, cooked, boiled, drained, with salt
|
Nutrient ( Proximate's )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
22
|
1.1%
|
|
Protein
|
g
|
2.40
|
4.8%
|
|
Total lipid (fat)
|
g
|
0.22
|
0.2%
|
|
Carbohydrate, by difference
|
g
|
4.11
|
1.4%
|
|
Fiber, total dietary
|
g
|
2.0
|
7.1%
|
|
Sugars, total
|
g
|
1.30
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
23
|
1.7%
|
|
Iron, Fe
|
mg
|
0.91
|
5%
|
|
Magnesium, Mg
|
mg
|
14
|
3.3%
|
|
Phosphorus, P
|
mg
|
54
|
4.3%
|
|
Potassium, K
|
mg
|
224
|
4.7%
|
|
Sodium, Na
|
mg
|
240
|
10.4%
|
|
Zinc, Zn
|
mg
|
0.60
|
5.4%
|
|
Copper, Cu
|
mg
|
0.165
|
18.3%
|
|
Manganese, Mn
|
mg
|
0.154
|
6.6%
|
|
Selenium, Se
|
mcg
|
6.1
|
11%
|
|
Fluoride, F
|
mcg
|
21.9
|
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
7.7
|
8.5%
|
|
Thiamin (B-1)
|
mg
|
0.162
|
13.5%
|
|
Riboflavin (B-2)
|
mg
|
0.139
|
10.6%
|
|
Niacin NE (niacin) (B-3)
|
mg
|
1.08
|
6.7%
|
|
Pantothenic acid (B-5)
|
mg
|
0.225
|
4.5%
|
|
Pyridoxine (vitamin B6)
|
mg
|
0.079
|
4.6%
|
|
Folate DFE (dietary folate) (B-9)
|
mcg
|
149
|
37.2%
|
|
Choline
|
mg
|
26.1
|
4.7% |
|
Cobalamine (vitamin B12)
|
mcg
|
0.00
|
|
|
Vitamin A, RAE (retinol)
|
mcg
|
50
|
5.5%
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.50
|
10%
|
| Vitamin D (D2 + D3) |
mcg
|
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
50.6
|
42.1%
|
|
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
|
mcg
|
604
|
|
|
Lutein + zeaxanthin
|
mcg
|
771
|
|
|
Lycopene
|
mcg
|
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 Health benefits Include
• Digestive Support
• Heart Health and Blood Sugar Regulation
• Anti-Inflammatory and Antioxidant Benefits
• Anti-Cancer 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, asparagus is also high in fiber and contains a notable 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 anti-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.
- DIGESTIVE SUPPORT
Rich in fiber & inulin content - LOWER RISK OF ALLERGY
Inulin content (prebiotic) - BLOOD SUGAR REGULATION
Excellent source of folic acid - FATIGUE
Phosphorus elements - HEART DISEASE
Intake of soluble fiber
- TYPE 2 DIABETES
Anti-inflammatory and antioxidant nutrient content - BLOOD SUGAR MANAGEMENT
Vitamins B1, B2 & B6 - RISK REDUCER OF CERTAIN CANCERS
Anti-inflammatory and antioxidant nutrient content - URINARY TRACT INFECTIONS
Increases urine output - KIDNEY STONES
Excellent source of folic acid
References
Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA (U.S. Food and Drug Administration)
For More Information
Asparagus - From Wikipedia, the free encyclopedia
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