Asparagus, folk name sparrow grass, scientific name Asparagus officinalis, is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It is widely cultivated as a vegetable crop.
BENEFITS: Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1 Thiamine, and Fiber. It serves as a natural diuretic, nourishes the digestive tract. It helps with a healthy pregnancy, helps fight cancer, and supports skin health.
USES: Asparagus can be eaten raw and makes a good addition to salads. Lightly steamed, blanched, or roasted asparagus is a delicious side dish with almost any meal.
| NUTRITIONAL FACTS | 1 CUP OF ASPARAGUS | %DV |
|---|---|---|
| Calories | 27 | |
| Fiber | 3 g | |
| Carbohydrate | 5 g | |
| Protein | 3 g | |
| Iron | 2.9 mg | 16% |
| Potassium | 271 mg | 8% |
| Vitamin A | 1,013 IU | 20% |
| Vitamin C | 7.5 mg | 13% |
| Vitamin K | 55 mcg | 70% |
| Vitamin B1 / Thiamine | .2 mg | 13% |
| Vitamin B2 / Riboflavin | .2 mg | 11% |
| Vitamin B3 / Niacin | 1.3 mg | 7% |
| Vitamin B6 | .1 mg | 6% |
| Folate | 70 mcg | 17% |
| Copper | .3 mg | 13% |
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