Introduction
The name for asparagus -- a member of the lily family -- comes from the Greek word meaning "shoot'"or "sprout." Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. The most common types are green, but you might see two others: white, which is more delicate and difficult to harvest, and purple, which which is smaller and fruitier.
Nutritional Breakdown
According to the USDA National Nutrient Database, one cup of raw asparagus contains approximately 27 calories, 0 gram of fat, 5 grams of carbohydrate, 3 grams of sugar, 3 grams of fiber and 3 grams of protein.
That same cup will also provide 70% of your daily vitamin K needs, 20& of vitamin A, 17% of folate, 16% of iron, 13% of vitamin C and thiamin as well as smaller amounts of vitamin E, niacin, vitamin B6 and potassium.
Anti-Inflammatory and Anti-Oxidant Benefits
Asparagus provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and diosgenin. Sarsapogenin has been of special interest in relationship to amyotrophic lateral sclerosis (ALS), also known as "Lou Gehrig's Disease." Even though ALS is classified as a chronic, neurodegenerative disease and is not currently accepted as an autoimmune disorder, excessive, unwanted inflammation may play an important role in the death of certain nerve cells (motor neurons) in ALS. Other anti-inflammatory nutrients in asparagus include the flavonoids quercetin, rutin, kaempferol, and isorhamnetin.
Asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. Asparagus may also contain a valuable amount of the antioxidant glutathione (GSH). GSH is one of the body's best studied antioxidants; it consists of three amino acids -- glutamic acid, glycine, and cysteine -- combained into one molecule.
Anti-inflammatory and antioxidant nutrients are some of the best risk reducers we know for common chronic health problems including type 2 diabetes and heart disease. These nutrients are also special risk reducers in the case of certain cancer.
Digestive Support
Asparagus contains significant amounts of the nutrient inulin. Inulin is a unique type of carbohydrate called a polyfructan, and in practical terms, healthcare practitioners often refer to it as a "prebiotic." Inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.
Asparagus is rich in fiber and also contains a noteworthy amount of protein. Both fiber and protein help stabilize our digestion and keep food moving through us at the desirable rate.
Heart Health and Blood Sugar Regulation
Asparagus emerges as an excellent source of folic acid, vitamin B1, and vitamin B2 as well as a very good source of niacin, choline, vitamin B6, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health as well.
Asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown lower our risk of heart disease, and our risk of the type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.
Heart disease and type 2 diabetes are both considered chronic disease that evelove in relationship of chronic, excessive inflammation and oxidative stress. The outstanding antioxidant and anti-inflammatory nutrient composition of asparagus would seem to make it a no-brainer for inclusion as a risk reducer in both of these chronic disease areas.
Cancer Prevention
Low levels of folate intake have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.
Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations.
Decreased risk of birth defects
Folic acid is essential for pregnant women to protect their infants against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important.
Lowered risk of depression
Folate may help ward off depression by preventing an excess of homocysteine from forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.
Osteoporosis prevention
Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of asparagus provides 70% of your vitamin K needs for the day. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium. The iron in asparagus also plays a crucial role in maintaining the strength and elasticity of bones and joints.
