UCHD, Protecting Your Health.

 

Asparagus

Try a new recipe! The Wellness Consortium of Union County has partnered with Union County Farmer's Market to bring you information and healthy recipes that feature locally grown fruits and vegetables.

     Featured Vegetable:  Asparagus

 

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

asparagus nutrition information
Asparagus is:
  • Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
  • Contains no fat or cholesterol.
  • Very low in sodium.
  • A good source of potassium.(1)
  • A source of fiber (3 grams per 5.3 oz. serving). (2)
  • An excellent source of folacin. (3)
  • A significant source of thiamin. (4)
  • A significant source of vitamin B6. (4)
  • One of the richest sources of rutin, a compound which strengthens capillary walls.
  • Contains glutathione (GSH). (5)
  • Asparagus information from  Michigan Asparagus Advisory Board at http://www.asparagus.com/maab/nutrition.html

    2016 Recipe

    2016 Asparagus Recipe Card

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    2015 Recipe

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     2014 Recipe

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    2013 Recipe

     asparagus rc

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    2012 Recipe

    Asparagus Recipe

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