The asparagus is a vegetable with a long and pointed form; it has dark green color and varies in thickness, which is what determines its commercialization in different sizes. Is the stem of a plant that lasts cultivated for many years as well as its productive life. The underground part is formed by roots or a crown. Asparagus should be chosen with a firm and straight consistence, without signs of dryness.
Excellent Source of Vitamin K
- It is important to keep the stem moist.
- Optimum conservation temperature: from 1°C to 4.4 °C
- Humidity: 95 to 100%
- Ethylene production: Not
- Sensitive to ethylene exposure: Yes
Source of the Digestive Support Nutrient , Inulin
Asparagus fresh produce contains a unique array of phytonutrients. Like chicory root and Jerusalem artichoke, it is an important source of the digestive support nutrient, inulin. Its anti-inflammatory saponins include asparanin A, sarsasa pogenin, protodioscin, and diosgenin. Flavonoids in asparagu’s include quercetin, rutin, kaempferol and isorhamnetin. In the case of purple asparagu’s, anthocyanins are also among asparagus’ unique phytonutrients. Asparagu’s is an excellent source of vitamin K, folate, copper, selenium, vitamin B2, vitamin C, and vitamin E. It is a very good source of dietary fiber, manganese, phosphorus, niacin, potassium, choline, vitamin A, zinc, iron, protein, vitamin B6, and pantothenic acid. Additionally, it is a good source of magnesium and calcium.
- Gluten Free
Low in Fat, Cholesterol, and Sodium
Health benefits of asparagus
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like asparagu’s decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
- Decreased risk of birth defects
- Lowered risk of depression
- Maintaining a healthy heart
- Osteoporosis prevention
- Cancer prevention
Decreased Risk of Birth Defects
Studies done on Asparagus
A study published in 2012 showed that the folic acid levels transferred from a pregnant woman to her baby are significantly reduced when chronic or heavy alcohol consumption is a factor. Because folic acid is crucial to the healthy development of both the placenta and fetus, disruption of the normal flow of folate from mother to child may contribute to the deficits observed in fetal alcohol disorders.
Considered a “major problem” in Japan, growth inhibition of asparagu’s was studied to diagnose the reason. Still a controversial topic as experts discuss the possibility of chemical or food borne pathogens, the study, which was conducted using soil studies in several fields in 2007 and 2008, concluded that the growth inhibition was due to continuous cropping of asparagus.
Lowered Risk of Depression
Asparagu’s cultivation began in Egypt more than 2,000 years ago for medicinal purposes. Its name was derived from the Persian term “asparagus,” meaning “shoot.” An asparagu’s-based aphrodisiac from the same area was discovered in a 16th century love manual. Experts advised consuming it three days in a row for the most potent effect. English peasants called it “sparrow grass,” which morphed to “sperage” and later “asparagus.”
Avocado and Asparagus Salad recipe
Increasing Consumption of Plant Foods
- 2 pounds asparagus, thick ends removed, cut into 2-inch pieces
- 2 medium avocados, peeled, pitted, and diced
- 1 lemon, zested and juiced
- 2 Tbsp. olive oil
- 2 Tbsp. chopped fresh parsley
- 1 Tbsp. chopped fresh cilantro
- one Tbsp. chopped fresh mint
- 1 Tbsp. white wine vinegar
- ½ Tbsp. balsamic vinegar
- 1 tsp. sugar (optional)
- Salt and pepper
- Bring a large pot of salted water to a boil. Add asparagus and cook until bright green – 2 to 3 minutes. Remove, rinse under cold water, and drain. Combine asparagus, avocados, lemon juice, and lemon zest in a large bowl; toss gently to coat.
- In a small bowl, whisk together oil, parsley, cilantro, mint, vinegar, sugar, salt, and pepper. Pour over asparagus mixture and toss gently. Serve immediately or chill for 2 hours.