Health Benefits of Asparagus

Asparagus has been revered since ancient times by Greeks and Romans as a prized delicacy. One of the oldest recorded vegetables, it is thought to have originated along the coastal regions of eastern Mediterranean and Asia Minor areas.

The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.

Botanically this herbaceous perennial plant belongs to the Asparagaceae family. It is closely related toLiliaceae family members which includes onion, garlic, tulip, daffodil…etc. Scientific name: A. officinalis. This spear vegetable is now grown as a major commercial crop in China, Europe, Peru, Australia, and USA.

Fresh asparagus spears are a good source of anti-oxidants such as lutein, zea-xanthin, carotenes, andcrypto-xanthins. Together, these flavonoid compounds help remove harmful oxidant free radicals from the body protect it from possible cancer, neuro-degenerative diseases, and viral infections. Their total antioxidant strength, measured in terms of oxygen radical absorbance capacity (ORAC value), is 2150 µmol TE/100 g.

Fresh asparagus are rich in folates. 100 g of spears provide about 54 µg or 14% of RDA of folic acid. Folates are one of the important co-factors for DNA synthesis inside the cell. Scientific studies have shown that adequate consumption of folates in the diet during pre-conception period and during early pregnancy, help prevents neural tube defects in the newborn baby.

The shoots are also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid. These group of vitamins are essential for optimum cellular enzymatic and metabolic functions.

Asparagus is also one of the foods on the List of 15 Foods You Don’t Need to Buy Organic. Since it is relatively clean, nutrient dense, and low carb, there isn’t much bad to say about it! Four ounces of asparagus is only 22 calories, 2 grams net carbs, and 2.5 grams of fiber. Since it is a non-starchy vegetable, it is low on the Glycemic Load Index too!

The only bad thing (kind of) about asparagus, is that it makes your pee smell. According to Carolyn O’Neil on Web MD, “Researchers believe that, during digestion, the vegetable’s sulfurous amino acids break down into smelly chemical components in all people.” Within 15 minutes of eating asparagus, the odor can be present. So if your urine smells after consuming, rest assured, you are normal!

However, scientists from the Monell Center used complex sensory testing in a study to show that about eight percent of the subjects tested did not have smelly urine, while six percent couldn’t smell the odor. One person did not produce the odor and was also unable to smell it.

           Its shoots are also good source of vitamin K; provide about 35% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

        Asparagus is good in minerals, especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus. Potassiumis an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme,superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for cellular respiration and red blood cell formation.

Now, if you love asparagus and want to grow it in your garden, The Cooperative Extension of New Hampshire offers tips on where to plant, how to grow it, pest control, how to harvest and store these succulent spears.

Choosing asparagus is easy; spears can be thick or thin as that doesn’t necessarily mean they are tender or tough.  In the store, choose firm bunches with the cut ends resting in water. In addition to green, you’ll find white or purple spears. Refrigerate and use within a couple days for the best taste and nutrition.

The key to preparing asparagus is starting at the opposite end of the spear, gently test the toughness of the spear with a paring knife. You’ll feel the give in the spear when you reach the tender part and that’s where you’ll trim the bottom off.