Asparagus is low in calories and is very low in sodium. It is also a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium. The amino acid asparagine gets its name from asparagus, the asparagus plant being rich in this compound.
Nutrition studies have shown that asparagus is a low-calorie source of folate and potassium. Its stalks are high in antioxidants. "Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium," notes an article in Reader's Digest. Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant mothers, since it protects against neural tube defects in babies. Several studies indicate that getting plenty of potassium may reduce the loss of calcium from the body.
Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body's connective tissues.
"Asparagus has long been recognized for its medicinal properties," wrote D. Onstad, author of Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers and Lovers of Natural Foods. "Asparagus contains substances that act as a diuretic, neutralize ammonia that makes us tired, and protect small blood vessels from rupturing. Its fiber content makes it a laxative too." It should be noted, however, that ammonia only "makes us tired" if we are in end stage liver failure.
The shoots are prepared and served in a number of ways around the world, typically as an appetizer[11] or vegetable side dish. In Asian-style cooking, asparagus is often stir-fried. Asparagus may also be quickly grilled over charcoal or hardwood embers. It is also used as an ingredient in some stews and soups. In the French style, it is often boiled or steamed and served with hollandaise sauce, melted butter or olive oil, Parmesan cheese or mayonnaise. Tall, narrow asparagus cooking pots allow the shoots to be steamed gently, their tips staying out of the water. In recent years, almost as a cycle dating back to early culinary habits, asparagus has regained its popularity eaten raw as a component of a salad.[12]
12 WAYS TO COOK IT UP!
http://www.dailyspark.com/blog.asp?post=12_savory_ways_to_use_asparagus
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