Asparagus Nutrition
Fact About Asparagus Nutrition
The words asparagus nutrition fit very well together. When it comes to nutritional value, asparagus is definitely one of the all-stars in the vegetable world. Sadly, asparagus is often overcooked, and consequently its nutritional value goes down the drain, along with the water it was cooked in.
Fortunately, asparagus can be eaten raw or used in salads, or cooked in such a manner that the asparagus nutrition elements are preserved. Having said all this, what are the nutritional elements present in asparagus, what functions do some of them perform, and most importantly, how do we benefit?
Asparagus is the source of several important vitamins (vitamin A, vitamin C, and vitamin B6), key trace minerals (sodium, potassium, magnesium, and copper), plus protein. A 5-ounce serving of asparagus can provide up to 20% of our daily requirement for vitamin C, and lower, yet still significant percentages, for the other vitamins and minerals.
Asparagus is one of the leaders in the vegetable world as a provider of folacin, or folic acid. Folacin is a B vitamin, and plays an important part in helping the body make new cells, for growth, and for repair. Doctors often prescribe folic acid to heart disease patients, to help build healthy heart tissue, and keep the heart in good working order. A pregnant woman needs folic acid, or folacin, in her system as a preventative against birth defects in her baby, particularly defects of the spine or brain.
Asparagus is a significant source of vitamin B6, which plays an important role in protein and red cell metabolism, and is essential for good health. A deficiency in vitamin B6 can lead to problems in our nervous and immune systems. Rutin is another nutrient, of which asparagus is one of the richest sources. Rutin is a strong antioxidant, hence has anti-inflammatory and healing properties. It acts to intensify the activities of vitamin C in the body as well. There is also evidence suggesting that rutin acts as an inhibitor against some precancerous and cancerous conditions.
Some other aspects of asparagus nutrition are, that it is very low in calories (less so of course if covered with butter), is low in sodium, and contains no fat or cholesterol. It is also an excellent source of potassium, an element essential for basic cell functions. Asparagus is a very good source of thiamine, and an excellent source of fiber, providing 3 grams of fiber in a 5-ounce serving.
Asparagus retains much of its nutritional value if cooked properly. Even when used in soup, the nutrients are retained if the water, in which the asparagus has been cooked, is used in the soup. Obviously, raw asparagus is the most nutritious of all; raw asparagus tips make nice additions to a vegetable platter, or as an ingredient in a salad.