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Asparagus, a vegetable known for its slender spears, is one of the first signs of spring.[1] It’s a natural addition to many spring dishes, from veggie-packed frittatas to salads and soups.
The vegetable’s bright, somewhat grassy flavor is only one reason to love it. Asparagus is also prized for its nutritional benefits and has been shown to have potential cancer-fighting and diuretic properties.

Learn all about asparagus, including its history and nutrition facts, along with asparagus recipes and tips on how to select and store your spears.

What Exactly Is Asparagus?
Asparagus is a vegetable that comes from a genus of plants with about 300 species, including some that are grown as ornamental plants and others that are used by florists in arrangements and corsages. Most people are familiar with the edible variety known as garden asparagus, or Asparagus officinalis.[2]
Garden asparagus was first grown in Greece more than 2,500 years ago, and experts say ancient Romans enjoyed it, too.[3] Unlike most vegetables, which are annuals that need to be planted season, asparagus is a perennial that grows back year after year. That’s why some people regularly hunt for and find asparagus growing in the wild.[2]

Daily Asparagus packhouse hygiene checklist

Is it safe to eat raw asparagus?




When it comes to vegetables, asparagus is among the best. Because, asparagus not only provides a versatile source of nutrients but is also quite delicious. Because it is often used with cooked dishes.
1. Asparagus

In ancient times, asparagus was known as an aphrodisiac. This delicious, succulent veggie contains a stimulant blend of nutrients that boosts energy, clears the urinary tract and neutralizes excess ammonia...
Asparagus is packed with vitamin K and folate (vitamin B9) . Asparagus is high in anti-inflammatory nutrients and also provides a variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc and manganese, several nutrition researchers say. and selenium.
Furthermore, this vegetable contains the amino acid asparagin, which is important in brain development and function. Asparagus also contains chromium, a trace mineral that helps insulin do its job of transporting glucose. It is also particularly rich in glutathione, a detoxifying compound that may help destroy carcinogens. For this reason, asparagus may help fight or protect against certain cancers, including bone cancer, breast cancer, lung and colon cancer.
Asparagus is extremely low in calories at only about 20 per serving (five tops), fat-free and low in sodium. You can eat asparagus raw or eat asparagus; however, cooking time affects the health benefits. A study published in the journal Food Chemistry examined blanching (cooking asparagus for a short time in boiling water) and found asparagus was significantly different depending on how long the vegetables were soaked. In general, the longer asparagus is blanched, the more nutrients are lost, although cooking for too short will cause the stalks to stiffen. Furthermore, the top, middle, and bottom of asparagus have varying sensitivities to blanching time, with the top likely to lose nutrients most rapidly. Therefore, the study's authors recommend blanching different segments of asparagus for different lengths of time.

Asparagus Food safety & management

Asparagus is a popular vegetable in many parts of the world. Depending on the type of asparagus, people eat it raw or cooked, and in dishes such as soups, stews, salads, or on its own.

The nutrients in asparagus can support heart and bone health, while the folate and iron that it contains may be especially beneficial during pregnancy.

Here, learn more about the vegetable’s nutritional contents, possible health benefits, and how to incorporate it into the diet.

Benefits
The nutrients in asparagus can provide a range of health benefits.


Supporting fetal development
Asparagus is a vegetable that is rich in nutrients and easy to prepare.
Asparagus is rich in folateTrusted Source, also known as vitamin B-9. This nutrient plays an essential role in cell development.

Folate is an essential nutrient, and it is especially important at times of rapid growth, such as during gestation, infancy, and adolescence.

Taking folic acid supplements during pregnancy appears to help preventTrusted Source pregnancy loss and protect the growing fetus from neural tube abnormalities.

Also, people who do not get enough folate from their diets may experience weakness and tiredness due to folate deficiency anemia.

One cupTrusted Source of asparagus weighing 134 grams (g) can provide around 17% of an adult’s daily requirementTrusted Source of folate.

Which foods should you eat or avoid during pregnancy?

Asparagus Supplier Food Safety & management

The Hunt For Wild Asparagus
Foraging restrictions vary on public lands, and on private property, you must get the owner’s permission. Wild asparagus, which is cultivated asparagus that has escaped, grows in sunny areas where the soil is sandy but moist. It likes “edgy” areas–alongside ditches, fields, and fences–and is recognizable by the feathery yellow-green foliage. Search near the base of the ferns, and if you see green spears poking through the ground, you’ve got it made. Reference a reputable field guidebook, preferably one that’s specific to your region, or apprentice with an experienced hunter.

Harvesting
Cut asparagus at or just below ground level and take only the spears with tightly closed tips–if they’ve splayed open, they’ve begun to flower and toughen. Pick only a portion of what you find to allow the plants to replenish themselves for next year.

Nutrition Benefits
“Asparagus is a fat-free, low-sodium vegetable that provides lots of nutrients and only three calories per spear.

Nutrients found in asparagus include:

Folate – reduces the risk of heart disease, dementia, and neural tube defects
Vitamins A & C – reduce the risk of heart disease and certain cancers and protect eye and skin health
Vitamin K – essential for bone formation and blood clotting
Potassium – maintains healthy blood pressure
Rutin – strengthens capillary walls
Inulin – a food source for the good bacteria in large intestine
Asparagus is known as a natural remedy that can help relieve indigestion and act as a mild laxative and sedative.

Despite all of the benefits, there are a few downsides to eating asparagus. The vegetable is high in purine, which increases the risk of gout and kidney stones, and high in sulfur, which can alter the smell of urine. In addition, inulin, while a good food source for intestinal bacteria, also produces intestinal gas.