Nutritional Value and Health Benefits

Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year. Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.
Source:asparagus.org

Varieties and How to Prepare

Part of the lily family, asparagus is grown in sandy soils. To cook, wash well under cool water, then steam briefly with the stalks standing upright, stir-fry, or drizzle with olive oil and flash blast in the oven.

White asparagus is just green asparagus that hasn't seen the light of day. To keep it from turning green, it's grown in total darkness under mounds of dirt. Popular in Europe, white asparagus is tender and mild.

Asparagus tastes best when cooked soon after purchase. Markets should refrigerate their asparagus or store it standing upright in cold water. Wrap stalks in damp paper towels and store in the crisper until ready to prepare.
Source:allrecipes.com