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Asparagus, also known as "dragon whisker vegetable" and scientifically named Asparagus officinalis, is a perennial herbaceous plant with a perennial root system in the genus Asparagus of the Liliaceae family, which can form tender stems. We mainly eat its tender stems, which are fresh, tender and delicious. Asparagus is native to Eurasia and was a precious ingredient in ancient Greek and Roman times before being introduced to China. At present, China's asparagus planting area and output rank first in the world. There are green asparagus, white asparagus and purple asparagus, among which green asparagus is the most common and has the highest output.
Asparagus is loved by everyone for its good appearance and crisp, sweet taste. The nutrition of asparagus is medium among vegetables. It has low calories, only 19kcal/100g, which is even lower than that of spring bamboo shoots and similar to that of Chinese cabbage. It is very friendly for friends who need to lose weight and control their weight, so they don't have to worry about gaining weight if they eat more. Eating asparagus regularly can also provide us with some dietary fiber, mineral potassium and a small amount of vitamin C and other nutrients.
Among vegetables, although the dietary fiber content of asparagus is not excellent, it is better than that of Chinese cabbage. Some literatures mention that the dietary fiber content of asparagus is 0.65% - 1.3%; while the data in the USDA Nutrient Database shows that the total dietary fiber content of asparagus is 2.1g/100g.
Different parts of asparagus have different dietary fiber contents. The soluble dietary fiber content of asparagus skin and asparagus stem is similar, but the insoluble dietary fiber content of asparagus skin is more abundant, about twice that of asparagus stem. Foods with high insoluble dietary fiber content can promote the mechanical movement of the gastrointestinal tract, increase the volume and frequency of defecation, and prevent constipation.
Although we don't expect to get protein from vegetables, it's worth mentioning that the protein content of asparagus is good among vegetables, at 2.6g/100g, which is higher than that of most vegetables.
Asparagus has a high potassium content, 304mg/100g. It is higher than that of shepherd's purse, baby cabbage, coriander, bitter gourd, lettuce, kidney beans, amaranth, broccoli, Chinese cabbage and other commonly eaten vegetables. Eating it regularly is very helpful for improving blood pressure.
Asparagus is rich in flavonoids such as rutin, kaempferol and quercetin, which are higher than ordinary vegetables. Purple asparagus is also rich in anthocyanins. These components have antioxidant effects and also help protect cardiovascular health.
