ASPARAGUS Asparagus is a perennial garden plant belonging to the Lily family (Liliaceae). It is harvested in the spring when it is 6 to 8 inches tall. While the most common variety of asparagus is green in color, two other edible varieties are available. Asparagus has been prized as an epicurean delight and for its medicinal properties for almost 2000 years. Since asparagus varieties most commonly available in the U.S. are green in color, you are most likely to find these green-colored varieties in your grocery store. Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Once trimmed and cooked, asparagus loses about half its total weight. Use asparagus within a day or two after purchasing for best flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel. Thin asparagus does not require peeling. Asparagus with thick stems should be peeled because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler. Wash asparagus under cold water to remove any sand or soil residues. It is best to cook asparagus whole. While we have yet to see large-scale dietary studies that examine chronic diseases in humans and asparagus intake, we would expect asparagus intake to show reduced chronic disease risk in two particular areas, namely, heart disease and type-2 diabetes. While there is some preliminary research in both areas, both areas need more attention from asparagus researchers. Our desire to see more research in these areas is based on several factors. First is the amazing B-vitamin content of asparagus. In our food rating system, asparagus emerges as an excellent source of folic acid, vitamin B1, and vitamin B2 as well as a very good source of niacin, choline, vitamin B6, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health has well. (Homocysteine is an amino acid, and when it reaches excessive levels in our blood, it is a strong risk factor for heart disease.) Second, along with its impressive list of B vitamins, asparagus provides us with about 3 grams of dietary fiber per cup. Intake of soluble fiber has repeatedly been shown to lower our risk of heart disease, and our risk of type 2 diabetes can be significantly lowered as our intake of dietary fiber increases. Finally, there is the anti-inflammatory/antioxidant factor. Heart disease and type 2 diabetes are both considered chronic diseases that evolve in relationship to chronic, excessive inflammation and oxidative stress. The outstanding antioxidant and anti-inflammatory nutrient composition of asparagus would seem to make it a no-brainer for inclusion as a risk reducer in both of these chronic disease areas. We expect future studies to establish asparagus as a standout for lowering our risk of cardiovascular and blood sugar problems.
