Asparagus nutrition information and benefits

Did you know that the tender spears (of asparagus) were very popular in the royal households of 17th century France? Asparagus was believed to be a powerful aphrodisiac! Well now spring is here and you can enjoy this ‘in season’ fresh vegetable for its many benefits (aside from the above)! If you have tried asparagus and loved it, good for you. If not, perhaps you have eaten asparagus that was prepared incorrectly (under-seasoned and over-cooked), making it mushy and bland. At only four calories per spear, asparagus is a low-calorie vegetable packed with nutrients and disease-fighting compounds.

Asparagus: nutrition information

In addition to being low in calories, asparagus is a great source of the B-vitamin folate and a good source of both vitamins A and C. Five spears provides 20 calories, no fat and 110 micrograms (mcg) of folate, which meets 28% of the recommended Daily Value (DV). Optimal folate intake is crucial for a healthy pregnancy, making new cells and forming neurotransmitters, or chemical messengers in the brain. Folate is also important for reducing your risk of developing heart disease. It controls the amount of homocysteine (an amino acid) in your bloodstream. When folate levels plummet in your system, homocysteine levels increase, causing damage to the delicate arteries which supply brain to your brain and heart. Keep in mind that folate is highly susceptible to destruction through cooking (heat, air, light) so cook your asparagus whole (briefly) and don’t submerge it in water.

Vitamins A and C are antioxidants. They protect cell membranes from damage and promote a healthy immune system. Vitamin A plays a role in the creation of new cells, reproduction, growth and development, promotes healthy eyesight among other functions. Vitamin C is needed to form collagen, a fibrous protein that acts like cement in your body, along with elastin it gives your tissues form and provides firmness and strength. Without these substances, your body would fall apart. One serving of asparagus, or five spears, meets 10% of the DV for vitamin A and 15% for vitamin C.

Asparagus contains a powerful compound which acts like an antioxidant, offering protection against cancer. It is called glutathione (a small protein). Like vitamins A and C, glutathione protects cells against free radical damage which can, at worst, lead to cancerous changes. In fact, in an analysis of nearly 40 green vegetables, fresh cooked asparagus came in #1 for glutathione content.

Selection and storage

Choose odorless asparagus with dry, tight or compact tips (most of the nutrients are in the tips!) versus loose, frayed tips. You can refrigerate fresh asparagus for up to four days. Simply wrap the ends of the stalks in a wet paper towel and placing the asparagus in a plastic bag. When preparing, remove the woody stalk or the point where it naturally ‘snaps’ off toward the bottom of the stalk. If they are very thick stalks, try using a vegetable peeler to remove some of the exterior and make it easier to find the woody part, which you can cut off with a knife.

Preparing flavorful asparagus

Never overcook your asparagus. It is best ‘al dente.’ Try grilling it or cooking it in a pan with a bit of oil (browning the sides). Make a orange-soy dressing or marinade with about 1 TB each of reduced-sodium soy sauce and fresh orange juice, 1/2 tsp each grated fresh ginger, orange rind and sesame oil. Toss it in the mixture before steaming, browning in a pan or grilling. Top with diced shallots, if desired.

Other varieties

When we think of asparagus in the U.S. we typically think of ‘green’ asparagus. White asparagus is not a different variety of asparagus but is grown using a different cultivation technique. It is more popular in Europe and tastes slightly less bitter than its green cousin. Purple asparagus, originally cultivated in Italy, is actaully a different variety and has more sugar and less dietary fiber than green asparagus.

Mediterranean Diet reduces Diabetes Risk

What is the Mediterranean diet? Well, it is one typically rich in pasta, bread, fruit, and vegetables, (high in fiber and low in trans fats) with moderate amounts of poultry and fish, using liberal amounts of virgin olive oil and a moderate amount of alcohol (specifically red wine). The Mediterranean diet is reputed to be among the healthiest in the world. Multiple research studies have shown that Mediterraneans suffer less heart disease than people from northern Europe.

Nutrition experts believe that the typical Mediterranean diet reduces ‘bad’ or saturated fat and increasing the level of natural antioxidants such as vitamins C and E, significantly reducing the risk of heart attack. A landmark research study (prospective, cohort) showed a startlingly positive, strong correlation between adherence to the Mediterranean diet and a decreased risk of developing diabetes.

Mediterranean diet: research

This study involved over 13,000 graduates from the University of Navarra, Spain (with no history of diabetes), whose dietary habits and health were tracked over 8 years. Initially, participants completed a food frequency questionnaire designed to measure the entire diet, including questions on the use of fats and oils, cooking methods and dietary supplements.

Every two years participants were sent follow-up questionnaires on diet, lifestyle, risk factors, and medical conditions. During the follow-up period the researchers from the University of Navarra found that participants who stuck closely to the diet had a lower risk of diabetes. A high adherence to the diet was associated with an 83% relative reduction in the risk of developing diabetes.

Adherence measures how closely the participant followed the Mediterranean diet guidelines using a numerical scale. On a ten-point scale (0-2 for low, 3-6 for medium and 7-9 for high Mediterranean diet adherence) researchers discovered that each 2 point increase on the adherence scale had a corresponding 35% reduction in diabetes risk! Benefits from consuming a diet rich in plant foods (including fat) and low in processed foods? Who would’ve thought?

4 habits that could increase your lifespan signifi...

Scientists say they have found four keys to a longer life (or at least four healthy habits that can add more than a decade to a person’s life). Important news? You bet! Researchers tracked the lives of 20,000 people and found that those who practiced these habits lived an average of 14 years longer. Findings of this study were recently published in the Public Library Science Medical Journal.

For those not engaged in these healthy lifestyle habits, be aware that even small changes go a long way. It doesn’t have to be difficult or complicated. Scientists identified the four common factors in the lifestyles of the long-lived study participants as:

1. Not smoking.
2. Eating lots of fruits and vegetables (greater than 5 servings/day).
3. Exercising regularly.
4. Drinking alcohol only in moderation.

Even practicing one of these healthy habits can make a big difference, according to researchers. No need to pump iron every day, run marathons or become a vegetarian to reap the benefits and rewards of exercise and increasing your fruit and vegetable intake. In other words, small, incremental changes will make a difference.

Rich Chocolate Mousse make-over

Rich chocolate mousse is an ideal holiday dessert – especially for company when you are looking to impress. Conventional recipes, made with heavy whipping cream as a base, in addition to semi-sweet chocolate, egg yolks, butter and sugar puts you at about 330 calories and 25 g of fat (mostly saturated) per serving.

Simple swaps – instead of heavy whipping cream, try silken tofu (puree well in a food processor until smooth and creamy). Use half high quality, extra-dark (bittersweet) chocolate and half cocoa (combine and melted in a double boiler) to mix into the pureed silken tofu (along with superfine sugar). Vanilla extract and a tbsp of brandy (or espresso powder if you don’t want the alcohol), enhances flavor further. The result? This simple trade-offs do not sacrifice flavor or texture but, per serving (same size), you are looking at about 250 calories and 10 g of fat – a big difference – even with a spoonful of real whipping cream on top.

Ask the Expert

Question: “I’ve hit a plateau in my weight loss program, what should I do?”

Answer: It is not uncommon to ‘hit a plateau’ during a weight loss program. You’re headed towards your goal, yet cannot seem to lose that last 10 lbs. There are several things you can do to get back on track. Be sure your weight loss goals are realistic. Are you already at a healthy weight? If not, make sure you are keeping up the intensity of your exercise program. Fitness experts recommend 30-60 minutes of exercise, most days of the week.

Talk to a fitness professional about adding weights and/or resistance exercises to your program. Aerobics burns fat but muscle mass burns calories while at rest, increasing your metabolism. Don’t get in a rut, change your routine every couple of weeks.

Also, make sure that your calorie intake is adequate. Many dieters fail to eat enough! This alone can trigger the weight loss plateau effect. Also, do not go too long without eating. This is not good for your metabolism/metabolic rate. For a woman, 3-4 hours without food is a reasonable maximum. And always eat breakfast!