Asparagus

Asparagus

A member of the lily family, the edible part of this ultimate "luxury" vegetable is actually the young underground sprout or shoot.

Asparagus is an excellent source of vitamin A, and a good source of folate, thiamin, riboflavin, copper and vitamin C. The National Cancer Institute has noted that asparagus is the food highest in glutathione—a powerful detoxifying enzyme, produced by the liver.

Glycemic Index=15
Glycemic Load=0
Antioxidant Score (ORAC)=2,150

The Benefits

*Excellent Source of: Vitamin A, Vitamin K
*Good Source of: Fiber, Vitamin C, Folate, Iron, Thiamin, Riboflavin, Copper, Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

The optimum season for fresh asparagus lasts from February through June, although hothouse asparagus is available year-round in some regions. It`s best cooked the same day it`s purchased but will keep, tightly wrapped in a plastic bag, 3 to 4 days in the refrigerator. Or, store standing upright in about an inch of water, covering the container with a plastic bag.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) ASPARAGUS,RAW

OMEGA-6 / OMEGA-3 RATIO: 4.38

Calories: 27

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.16 g	*
Saturated Fat	0.05 g	*
Monosaturated Fat	0 g	*
Polyunsaturated Fat	0.07 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	13 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	5.2 g	*
Sugars	2.5 g	*
Fiber	2.8 g	*
Protein	3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1013 IU	20%
Vitamin C	7.5mg	12%
Vitamin D	0 IU	0%
Vitamin E	1.5 IU	5%
Vitamin B6	0.12 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	55.7 mg	70%
Folate	69.7 mcg	17%
Niacin	1.3 mg	6%
Riboflavin	0.19 mg	11%
Thiamin	0.19 mg	13%
MINERALS
Calcium	32.2 mg	3%
Copper	0.25 mg	12%
Iron	2.9 mg	16%
Magnesium	18.8 mg	5%
Manganese	0.21 mg	10%
Phosphorous	69.7 mg	7%
Potassium	270.7 mg	8%
Selenium	3.1 mcg	4%
Sodium	2.7 mg	0%
Zinc	0.72 mg	5%
PHYTONUTRIENTS
Alpha-carotene	12.1 mcg
Beta-carotene	601.7 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	951.4 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).