find out why early spring"s delicacy, additionally known together asparagus, is an excellent for weight loss and so healthy and balanced for you!

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Asparagus is so an excellent for weight loss and also packed with nutrition!

When spring starts to bud, asparagus is everywhere! While very low in calories, this vegetables is a great source the vitamins and also minerals. It is also straightforward to cook. It deserve to be grilled, roasted, sautéed, or steamed in minutes. If girlfriend think you don"t favor asparagus since you grew up eat bitter, soggy, over-boiled asparagus, then please give it an additional chance with another cooking method. Find out to love this veggie by just not overcooking it.

You are watching: How many spears of asparagus in an ounce

I smiled when I found websites specialized entirely come asparagus. Ns don"t recognize why-everything else has a website, so why not asparagus? The major producers of asparagus in the united States have actually advisory boards and websites committed to asparagus: Michigan Asparagus Advisory Board, California Asparagus Commission, and also the Washington Asparagus Commission. Inspect out their websites for tips on cooking and also storage and for recipes.

Asparagus is particularly high in folate and vitamins A and K. Save in mind that a food is considered wonderful nutrient resource if it meets 20% or more of her RDA in one serving. For asparagus, a traditional serving size is six tool spears, a 1/2 cup of pieces, or simply over three ounces cooked. For only 20 calories, you gain a the majority of nutrients!

Folate

You may already know around the prominence of folate during pregnancy. Folate is also critical player in protein and also DNA metabolism and also red blood cell formation for people of every ages. Super-rich in folate, one serving of asparagus gives a chuck 134 mcg the folate (over 30% RDA for many adults).

Vitamin A

A fat-soluble vitamin, vitamin A is crucial for vision, immunity, and proper growth and healing. Vitamin A"s plant form, beta-carotene, is an orange pigment v antioxidant properties. Beta-carotene is frequently found in orange-colored fruits and also veggies but additionally many environment-friendly veggies favor asparagus. The environment-friendly chlorophyll colors masks the orange pigment. One offer of asparagus gives 906 IU of vitamin A (30% RDA for most adults).

Vitamin K

Proper blood clotting and also bone line are among the necessities of the fat-soluble vitamin K. One offer of asparagus gives 45 mcg that vitamin K, i beg your pardon is 50% that the adequate Intake (AI) for all adult women and also 38% AI because that adult men. By the way, nutritionists apply the AI when there is not sufficient data to build an RDA.

Recipes native usmam.org Premium Recipe repertoire that to mark asparagus

Roasted Asparagus through Sesame Seeds

Asparagus Leek Soup

Grilled Tofu vegetable Pasta Salad

Want even an ext recipes? inspect out food preparation Light"s 77 healthy and balanced Ways to cook with Asparagus.

The next time you shop at the grocery keep or the farmer"s market and also want something green to include to her meal, consider asparagus. That is nutrient-dense, low in calories, have the right to be consumed raw or cooked, and tastes an excellent in a range of dishes.

This blog was reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on march 13, 2021.

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foodstuffs & Recipes->Fruit & vegetables Nutrients->Other vitamin & mineral
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