Asparagus (No Salt, Solid Liquids)
Asparagus is a nutritious, low-calorie vegetable, packed with essential vitamins and minerals, making it an excellent addition to a healthy diet. This versatile vegetable can be enjoyed on its own or incorporated into various dishes like salads, soups, and side dishes. Asparagus is rich in fiber, antioxidants, and a wide range of vitamins, including Vitamin C, Vitamin A, and Folate. With its delicate texture and mild flavor, it’s perfect for those seeking a light and wholesome option in their meals.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 1.8 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.041 g |
| Carbohydrates | 2.48 g |
| Fiber | 1.0 g |
| Sugar | 1.0 g |
| Calcium | 15 mg |
| Iron | 0.6 mg |
| Magnesium | 9 mg |
| Phosphorus | 38 mg |
| Potassium | 172 mg |
| Sodium | 26 mg |
| Zinc | 0.47 mg |
| Copper | 0.107 mcg |
| Manganese | 0.152 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 16.5 mg |
| Thiamine (B1) | 0.054 mg |
| Riboflavin (B2) | 0.089 mg |
| Niacin (B3) | 0.851 mg |
| Vitamin B6 | 0.098 mg |
| Folate | 85 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 39 mcg |
| Vitamin E | 0.29 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Asparagus is naturally free from common allergens like gluten, dairy, and nuts. It is also a safe option for individuals with most food sensitivities. However, always consult with a healthcare professional or nutritionist if you have specific dietary restrictions or allergies.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Carb: Yes
- Low-Sodium: Yes
- Keto-Friendly: Yes
- Whole30: Yes
- Paleo: Yes
Health Benefits of Asparagus:
- Rich in Antioxidants: Asparagus contains antioxidants like Vitamin C and Vitamin E that help combat oxidative stress and inflammation in the body.
- Promotes Healthy Digestion: The fiber content in asparagus supports digestive health by promoting regular bowel movements and maintaining gut health.
- Boosts Immune System: High in Vitamin C, asparagus helps strengthen the immune system, which is vital for fighting off illnesses.
- Supports Heart Health: With its potassium and folate content, asparagus aids in regulating blood pressure and maintaining healthy cholesterol levels.
- Anti-Inflammatory Properties: Asparagus contains saponins, which have anti-inflammatory effects that may benefit conditions like arthritis.
Tips for Cooking Asparagus:
- Roasting: Toss asparagus with a drizzle of olive oil and seasoning of choice, then roast in the oven for 10-15 minutes at 400°F (200°C) for a crisp, caramelized flavor.
- Grilling: For a smoky taste, grill asparagus on medium heat for 5-7 minutes, turning occasionally until tender.
- Steaming: Lightly steam asparagus to retain its delicate flavor and preserve most of its nutrients.
- Sautéing: Quickly sauté asparagus in a hot pan with a little olive oil, garlic, and lemon zest for a quick and flavorful side dish.
Conclusion:
Asparagus is a highly nutritious and versatile vegetable, offering a range of vitamins and minerals that contribute to overall health. Whether enjoyed as a side dish, incorporated into a salad, or used in soups and casseroles, it’s an excellent choice for those seeking a light, low-calorie, and nutrient-packed ingredient.
