Nutritional value of asparagus
First and foremost asparagus contains virtually no fat and it’s very low in calories (five spears is only 20 calories). Asparagus contains about two grams of protein, four grams of carbohydrates and zero sodium. That alone makes asparagus a great vegetable to eat, no matter what your state of health.
| Asparagus Nutrition Facts | Nutrient Value for per 100 g |
|---|---|
| Nutrients | Energy20 Kcal Carbohydrates3.38 g Total Fat0.12 g Protein 2.20 g Cholesterol0 mg Dietary Fiber2.1 g |
| Vitamins | Vitamin A756 IU Vitamin C 5.6 mg Vitamin E 1.13 mg Vitamin K 41.6 µg Riboflavin 0.141 mg Pyridoxine 0.091 mg Niacin 0.978 mg Folates 52 µg |
| Minerals | Calcium 24 mg Iron 1.14 mg Magnesium14 mg Phosphorus52 mg Selenium2.3 µg |
| Electrolytes | Sodium 2 mg Potassium202 mg |
Ref:http://www.nutrition-and-you.com/asparagus.html
Many of these nutrients get used up by the body to perform its functions, so it’s important we get them from dietary sources. Let’s examine asparagus’ health benefits:
5 health benefits of asparagus
Digestion: Asparagus contains fiber, which is a key player in proper digestion. Fiber works to keep us regular and minimizes issues associated with poor digestion, such as bloating and gas.
Vision health: Asparagus contains the essential nutrients and antioxidants to protect your eyes. This can help with overall vision health. Antioxidants work to fight off free radicals that can cause damage in the body.
Cholesterol: Asparagus contains the essential nutrition to help with cholesterol. From antioxidants to fiber, asparagus can promote healthy cholesterol.
How to prepare and cook asparagus
Now that we have a better understanding of how asparagus can improve our health, we should probably be eating more of it. Asparagus can be enjoyed in many healthy ways but a simple, delicious recipe involves grilling them.
Place the stalks on the grill so you can get a nice color and flavor. Once removed from the grill, drizzle some extra virgin olive oil and a sprinkle of salt and pepper – remember to always keep salt to a minimum for heart health! For additional flavor, chop up some garlic and mix it all together to ensure the stalks have a light coating. And there you go – an easy, tasty way to enjoy asparagus while boosting your overall health.
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Sources:
https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-asparagus.html
http://draxe.com/asparagus-nutrition/
http://www.nutrition-and-you.com/asparagus.html
http://www.livescience.com/45295-asparagus-health.html
http://www.lowglycemicload.com/glycemic_table.html
http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
http://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/basics/risk-factors/con-20037892