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Asparagus
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Scientific Name
Asparagus officinalis (Liliaceae family)Common name
Asparagus, sparrow grass
Varieties and season
Global production of asparagus mostly comes from three regions: E.U. (Spain, France, Italy), Northern America (USA and Mexico) and Asia (Taïwan in particular). Chili, South Africa and New-Zealand also produce asparagus.
In Europe, asparagus can be harvested from mid-February to the end of June. Asparagus production peaks in May.
The main varieties include:
- White asparagus (70% of asparagus production), which is grown without light or air (“earthed-up”).
- Green asparagus (10%), grown in the open air.
Production
China is the leading producer of asparagus, following by Peru, Germany, Mexico, USA, Italy and Spain.
Nutritional values (per 100 g)
Raw* | Cooked* | White frozen** | White tinned** | Green frozen** | Green tinned** | RDI *** | |
|---|---|---|---|---|---|---|---|
* Ciqual 1995 ** Bonduelle Data *** Recommended Daily Intake | |||||||
Energy | 23 kcal | 19 kcal | 22 kcal | 18 kcal | 25 kcal | 15 kcal | |
Proteins | 2.2 g | 2.7 g | 1.6 g | 1.2 g | 0.8 g | 1.7 g | |
Carbohydrates | 3.3 g | 1.5 g | 3.4 g | 2.9 g | 2.6 g | 0,9 g | |
Fat | 0.2 g | 0.3 g | 0.2 g | 0.15 g | 1.3 g | 0.5 g | |
Fibres | 1.7 g | 1.3 g | 30 g | ||||
Sodium | 3 mg | 3 mg | 27 mg | 331 mg | |||
Potassium | 269 mg | 200 mg | |||||
Provitamin A | 400 µg | 350 µg | 215 µg | 4,800 µg | |||
Vitamin C | 14 mg | 10 mg | 1.5 mg | 1.5 mg | 14 mg | 4.6 mg | 80 mg |
Vitamin B9 | 128 µg | 110 µg | 75 µg | 112 µg | 88 µg | 200 µg | |
Vitamin E | 1.7 mg | 1.5 mg | 12 mg | ||||
Lycopen**** | 30 µg | 24 µg | |||||
Lutein + Zeaxanthin**** | 771 µg | 630 µg | |||||
Nutritionist’s advice
Asparagus is also renowned for its digestive qualities because it contains soft fibres that are highly effective in producing regular, natural bowel movements.
Asparagus is extremely high in vitamin B9, which is vital for the multiplication and reproduction of cells.
Very low in sodium, it has natural diuretic properties, used in traditional treatments.
It also has the reputation of changing the smell of urine.
Green asparagus has a much higher vitamin C which is always present in the plant’s chlorophyll pigments.
White asparagus has an extremely low chlorophyll content.
What's about portions...?
-a child portion : four asparagus
-an adult portion : seven asparagus
Cooking and nutrition: tasty combinations
-Asparagus and hard- or soft-boiled eggs : asparagus boiled in water served with a salad dressing and chopped hard- or soft-boiled egg. The vitamin B9 in the asparagus complements the vitamins (A, D,E, and group B) and iron in the eggs. The delicate, vegetable quality of the asparagus marries perfectly with the fullness of the egg yolk and the acidity of the dressing.
-Cream of asparagus: asparagus, crème fraîche and milk (vitamin B9 in the asparagus + vitamin A in the crème fraîche + calcium, vitamins B2 and B12 in the milk)
