Eat Asparagus: Make this Nutrition-Packed Vegetable Part of Your Daily Diet!

Nutritional Content

Asparagus is a green vegetable that has been named a “superfood” – a food that is packed with nutrients that the human body needs, while not containing the elements present in some foods that are detrimental to the human body.

Here are some of the nutritional elements and vitamins that asparagus contains, with an explanation of the health benefits of these various elements:

• Fiber - Dietary fiber is important for intestinal health, and also helps with weight loss by providing bulk that helps you feel fuller more quickly.
• Folic Acid - A B vitamin that helps protect against heart disease, and helps prevent birth defects in unborn children. Because it is water-soluble, this vitamin is not stored by the body, and must be replenished regularly.
• Vitamin A - This vitamin is important for good vision, bone strength and healthy skin.
• Vitamin C - An essential nutrient for many metabolic functions in the human body, this vitamin is also an antioxidant.

How it is Grown

Asparagus, a member of the Lily family, is a perennial that can produce for around fifteen years in the right conditions. The plant’s crown is planted in sandy soil, and during the spring and early summer, the plant has 6-7 weeks during which it can produce prolifically. Depending on the temperature, asparagus spears can grow as much as ten inches per day, and may need to be harvested every day. So although the first few years of an asparagus plant’s life are spent developing a good root system, the following years can be extremely productive.

After it’s production of the edible spears, asparagus grows lovely ferns, so if you decide to plant some in your garden, you will have a delicious vegetable available during the spring, and a decorative plant by midsummer.

Selecting and Storing It

How do you know which asparagus will be the tastiest and most nutritionally dense? Here are a few pointers to keep in mind when shopping for asparagus:

• The wider the diameter of the plant, the higher quality it is
• The heads of the shoots should be tightly closed
• The bottoms of the spears should look fresh, never overly dried out or moldy

Asparagus should be used as soon as possible, because its nutrients (especially folic acid) can be ruined by exposure to light, heat and air. Before using the vegetable, store it in the back of the refrigerator, with the ends wrapped in a damp paper towel.

Serving Suggestions

Asparagus is not difficult to prepare; in fact, steamed asparagus takes only a few minutes of preparation before it is ready to put out on the table. To prepare asparagus for cooking, break the white ends off and either leave the spears long or cut them into chunks that are several inches long.

Here are a few serving suggestions to help you incorporate this healthy vegetable into your diet:

• Steamed Asparagus - Steam asparagus in a steamer basket or in a small amount of water at the bottom of the pan. You will know the asparagus is ready to serve when it turns brighter green and is slightly tender (5-10 minutes of cooking time).
• Asparagus Burgers - Sauté a finely chopped onion and two crushed garlic cloves in a bit of olive oil. Mix 1 cup finely-chopped, cooked asparagus and two boiled, mashed potatoes together, adding the onion and garlic. Mix in a few tablespoons of bread crumbs. Add salt, pepper and other spices to taste. Flatten the mixture into 6 patties; lightly fry using cooking spray or a little bit of olive oil.

Whether served alone or as part of a recipe, asparagus can be a delicious and nutritious addition to a healthy, varied diet.