Asparagus

Considered a delicacy since ancient times, Asparagus is by far one of the most commonly consumed vegetables in the world. With white, purple and green varieties available, asparagus grows rapidly in the spring time when its springs from the soil and cut when six or eight inches in height. In more temperate climates, Asparagus can be picked from the soil as early as February. However, the most common months to consume this delicious spear is April and May. As you move north towards Canada, the season tends to peak in mid-July. Because of this seasonal growth, Asparagus can be consumed during a six month season.

Key Nutrients

Asparagus is a great source of potassium, vitamin K, folic acid, vitamin C and riboflavin. It is also a great source of saponins, a molecule which helps with lowering cholesterol. Asparagus is a great source of dietary fiber and chlorophyll.

Health Benefits

Saponins in food have been shown to have anti-inflammatory and anti-cancer properties. Saponins have also been associated with improved blood pressure, blood sugar regulation and greater control of blood fat concentrations.

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin K – Vitamin-K plays an important role in bone metabolism by promoting osteotrophic activity in bone cells. Vitamin K also acts to clot open wounds and prevent excessive bleeding. Healthy vitamin K levels lower the release of the glycoprotein interleukin-6, a marker of inflammation within the body.

Vitamin B6 – Vitamin B6 helps to keep your immune system in good working order. It aids in the breakdown of fats, carbohydrates and amino acids while helping to maintain the health of lymph nodes. Additionally, vitamin B6 helps to regulate blood glucose levels.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Season

Asparagus grows in the wild and in fields during the early spring. Today, Asparagus is grown in greenhouses as well, making it available year round in the supermarket.

Nutrition Information

Per 1 cup (135 grams):

Calories (cKal): 27
Protein (grams): 2.95
Total Fat (grams): .16
Carbohydrates (grams): 5.2
Fiber (grams): 2.8

Buying and Storing

The best way to store asparagus in your refrigerator is by standing the vegetable upright in water in the coolest part of your fridge. This method helps to preserve asparagus for three to five days. Another great way to preserve asparagus for up to five days is to wrap the base on the vegetable in a damp paper towel. This will help to keep the asparagus from drying out. Before using asparagus, rinse well under water before using, especially around the tops of the vegetable.

Best Way to Add to Diet

There are a number of ways to add asparagus to your diet. First, try steaming the asparagus in boiling water for five minutes, or until tender. From here, you can the vegetable to your salad, quiche or soup. Grilled asparagus taste great with grilled chicken and fish. Finally, try cutting the asparagus into thin slices and sauté with a bit of shallot and herbs.