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 Asparagus Asparagus

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PostSubject: Asparagus Asparagus   Asparagus Asparagus Icon-new-badgeSat Aug 27, 2011 5:53 am

Asparagus
21
Asparagus Asparagus

The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.

What's New and Beneficial about Asparagus

Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide. The speed at which these processes occur is typically referred to as "respiration rate." Compared to most other vegetables, asparagus has a very high respiration rate. At 60 milligrams of carbon dioxide release per hour per 100 grams of food (at a refrigerator temperature of 41˚F), this rate is five times greater than the rate for onions and potatoes; three times greater than the rate for lettuce and tomato; and twice as great as the rate for cauliflower and avocado. Asparagus' very high respiration rate makes it more perishable than its fellow vegetables, and also much more likely to lose water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase.
Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.
You may have heard about two foodsâ€"chicory root and Jerusalem artichokeâ€"that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Both chicory root and Jerusalem artichoke contain rich concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Researchers now know that asparagus belongs among the list of foods that contain inulin. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits.


Food Chart
This chart graphically details the %DV that a serving of Asparagus provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Asparagus can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Asparagus, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits
Description
History
How to Select and Store
How to Enjoy
Individual Concerns
Nutritional Profile
References

Health Benefits

Anti-Inflammatory and Anti-Oxidant Benefits

It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and diosgenin. One of these saponins (sarsasapogenin) has been of special interest in relationship to amyotrophic lateral sclerosis (ALS), also known as "Lou Gehrig's Disease." Even though ALS is classified as a chronic, neurodegenerative disease and is not currently accepted as an autoimmune disorder, excessive, unwanted inflammation may play an important role in the death of certain nerve cells (motor neurons) in ALS. Other anti-inflammatory nutrients in asparagus include the flavonoids quercetin, rutin, kaempferol and isorhamnetin.

Alongside of these anti-inflammatory phytonutrients, asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, and the minerals zinc, manganese, and selenium. (Asparagus also contains a small amount of vitamin Eâ€"about 1.0-1.5 mg per cup).

In addition to the antioxidant nutrients above, this much-loved vegetable may also contain a valuable amount of the antioxidant glutathione (GSH). GSH is one of the body's best-studied antioxidants; it consists of three amino acidsâ€"glutamic acid, glycine, and cysteineâ€"combined into one molecule. At least one published study has estimated the amount of GSH in fresh asparagus to average 28 milligrams per 3.5 ounces. Several studies have compared the overall antioxidant capacity of asparagus to the antioxidant capacity of other vegetables, and the results for asparagus have been impressive. Asparagus compares favorably with many of the cruciferous vegetables like cabbage and cauliflower, and while it ranks lower than some of the green leafy vegetables like spinach, it is still very high on the list of antioxidant foods.

Anti-inflammatory and antioxidant nutrients are some of the best risk reducers we know for common chronic health problems including type 2 diabetes and heart disease. These nutrients are also special risk reducers in the case of certain cancerâ€"a special area of asparagus health benefits that is covered in the following section.

Digestive Support

As described earlier in our "What's New and Beneficial about Asparagus" section, asparagus is unusual as a digestive support food. One key factor in this regard is its inulin content. Like chicory root and Jerusalem artichoke, asparagus contains significant amounts of the nutrient inulin. Inulin is a unique type of carbohydrate called a polyfructan, and in practical terms, healthcare practitioners often refer to it as a "prebiotic." Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of this unique carb and can help support our digestive health in this unique way.

Alongside of its unusual inulin content, asparagus is rich in fiber (about 3 grams per cup, including about 2 grams of insoluble fiber and 1 gram of soluble fiber) and also contains a noteworthy amount of protein (about 4-5 grams per cup). Both fiber and protein help stabilize our digestion and keep food moving through us at the desirable rate. (By contrast, too much fat can slow down our digestion rate more than desired, and too much sugar or simple starch can speed it up more than desired. We're not surprised to see species of asparagus like Asparagus racemosus (commonly known as Shatavari) having a long history of use in treatment of digestive problems in certain healthcare traditions (like ayurvedic medicine), and it makes sense to us that asparagus be considered as a great food for improving digestive support in most diets.

Heart Health and Blood Sugar Regulation

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 and a very good source of vitamins B1, B2, B3 and B6. Asparagus also contains the B vitamins choline, biotin, 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, including more than 1 gram of soluble fiber. 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.

Anti-Cancer Benefits

As a result of its very strong anti-inflammatory and antioxidant nutrient composition, we would definitely expect to see a food like asparagus showing up as a risk reducer for certain cancers. Chronic, excessive inflammation and chronic oxidative stress are risk factors for a variety of cancer types, and both unwanted phenomena are related to deficient dietary intake of anti-inflammatory and antioxidant nutrientsâ€"exactly the kind of nutrients that are especially plentiful in asparagus. Most of the studies we've seen on the anti-cancer benefits of asparagus have been studies on rats and mice, or studies on specific types of cancer cells. For this reason, we would describe asparagus cancer research as preliminary, and not yet validated by large-scale studies involving humans and dietary intake. But the trends in animal studies and cell studies are clear - asparagus and asparagus extracts can change the metabolic activity of cancer cell types, and these changes are protective in nature and related to better regulation of inflammation and oxidative stress. Cancer cells from the liver are best-studied in this regard.

One confusing area of research on asparagus and cancer involves leukemia. And while this arena has focused upon enzymes related to an amino acid in asparagus, rather than asparagus itself, we thought to include information on it here to clarify this arena for you in case you had come across information on this topic.

Leukemia is a type of cancer involving the bone marrow and its production of white blood cells. In leukemia, white blood cells are not produced in a normal way and do not behave in a normal way, and for these reasons are called leukemia cells. One unusual aspect of leukemia cells is their need to obtain a specific amino acid called asparagine from other cells or from the fluid portion of the blood. If leukemia cells can be prevented from obtaining asparagine, they can sometimes have difficulty surviving. In the mid-1950's and 1960's, researchers discovered that the injection of an enzyme called asparaginase into persons diagnosed with leukemia could sometimes result in decreased levels of blood asparagine in the blood and selective destruction of leukemia cells through asparagine deprivation. Prescription injection of asparaginase enzymes is still used in treatment of acute lymphoblastic leukemia (ALL). Asparagus has become entangled in this fascinating set of events involving leukemia because the name of the amino acid "asparagine" and the name of the enzyme "asparaginase" clearly imply a connection with asparagus. Both the amino acid and the enzyme are present in asparagus, just as their names imply. However, we are not aware of any research showing a treatment connection between leukemia and dietary intake of asparagus. The only research we've seen involves injection of the purified, prescription enzyme medication. In addition, we know that pharmaceutical companies do not use asparagus as a source of the asparaginase enzyme, but rather, rely on bacteria as their enzyme production source.

Description

Asparagus is a perennial garden plant belonging to the Lily family (Liliaceae). While approximately 300 varieties of asparagus have been noted, only 20 are edible.

Asparagus, its fleshy spears topped with bud-like compact heads, is often thought of as a luxury vegetable, prized for its succulent taste and tender texture. 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. White asparagus, with its more delicate flavor and tender texture, is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select gourmet shops, and it is generally more expensive than the green variety since its production is more labor intensive. The other edible variety of asparagus is purple in color. It is much smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color. With prolonged cooking, the purple color may disappear.

History

Asparagus has been prized as an epicurean delight and for its medicinal properties for almost 2000 years. Its presence across most continents is partly due to its many different species. Some of these speciesâ€"like Asparagus officinalisâ€"are widely cultivated and consumed as staple foods. Other species - like Asparagus racemosus, widely found in India and the Himilayas - have been used in a more medicinal context. In the case of Asparagus racemosus, also known as Shatavari, there is a long history of use in Ayurvedic medicine, especially in relationship to digestive problems. Various species of asparagus were cultivated by Egyptian cultures beginning as early as 3000 B.C., and by European cultures including early Greek and Roman cultures. Asparagus also became particularly popular in France during the 18th century during the rule of Louis XIV. In terms of commercial production, China (587,500 tons) and Peru (186,000 tons) are currently the world's largest producers and exporters of asparagus. Next in line as commercial producers are the United States (102,780 tons) and Mexico (67,247 tons).

How to Select and Store

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. However, asparagus growers are able to take these same varieties of asparagus, pile dirt on top of the shoots when they start to poke through the ground, and then allow the shoots to continue growing beneath the dirt. This process prevents sunlight from falling on the shoots and results in asparagus shoots that are white in color. While you are most likely to find white asparagus in canned form, you can also find it fresh in some select gourmet shops, and it is generally more expensive than the green variety. Other varieties of asparagus can be purple in color. These varieties typically have a higher sugar content than green and white varieties and for this reason have a sweeter taste. (Of course, even with this higher sugar content, asparagus is anything but a high-sugar food. We're talking about 3 grams of total sugar per cup of fresh asparagusâ€"less than half of the amount in an extra small apple.)

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.

How to Enjoy

Tips for Preparing Asparagus

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.

Healthiest Way of Cooking Asparagus

Of all of the cooking methods we tried when cooking asparagus, our favorite is Healthy Saute. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention.

To Healthy Saute asparagus, heat 5 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add whole asparagus, cover, and Healthy Saute for 5 minutes. Transfer to a bowl and toss with our Mediterranean Dressing. (See our 5-Minute Healthy Sauteed Asparagus recipe for details on how to prepare this dish.)

If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.

A Few Quick Serving Ideas

Add cold asparagus to your favorite salad.
Toss freshly cooked pasta with asparagus, olive oil and your favorite pasta spices. We especially enjoy thyme, tarragon and rosemary.
Chopped asparagus make a flavorful and colorful addition to omelets.
Healthy saute asparagus with garlic, shiitake mushrooms and tofu or chicken for a complete meal.

WHFoods Recipes That Feature Asparagus

Garlic Shrimp Salad
Mediterranean Pasta Salad
Steamed Salmon and Asparagus with Mustard Dill Sauce
Stir-Fried Seafood with Asparagus
15-Minute Healthy Sauteed Chicken & Asparagus
15-Minute Healthy Sauteed Asparagus and Tofu
Miso Stir-Fry
Primavera Verde
5-Minute Healthy Sauteed Asparagus
Warm Asparagus Salad

Individual Concerns

Contrary to popular belief, persons who experience a strong odor coming from their urine after eating asparagus are not in any danger from eating this vegetable. Their urine odor following consumption of asparagus is a far more complicated issue than you might expect. Several dozen studies in this area have failed to come up with any simple explanation of this asparagus and urine odor phenomenon.

Two major factors are clearly involved in asparagus and urine odor: one factor is a person's ability to produce odor-emitting substances from asparagus. There is little agreement among studies in this regard, primarily because researchers are not in agreement about which asparagus-derived substances actually produce the odor. At least 21 different substances have been proposed as the odor-producing substances from asparagus! Some studies indicate that very few people metabolize asparagus in such a way as to generate odor-producing substances. Other studies indicate that two out of every three people produce such substances. A second factor involved with asparagus and urine odor is a person's ability to perceive odors. In some studies, 50% of all study participants appear unable to perceive odors in urine from asparagus. To make matters even more complicated, there does not appear to be any patterned relationship between a person's ability to generate odor-producing substances from asparagus and a person's ability to perceive asparagus-related odors. There are very likely to be genetic tendencies involved with both production of odor-related substances from asparagus and perception of those substances, but detection of genetic tendencies (called genetic polymorphisms) remains incomplete. (In the case of odor perception, however, some research is beginning to point to a single nucleotide polymorphism, rs4481887, as being associated with the inability to smell odor-related substances from asparagus.)

Despite the many remaining mysteries about urine odor and asparagus, no research studies have suggested a link between asparagus consumption, urine odor, and health risk. There are no studies to indicate that a strong urine odor from asparagus is a reason for us to exclude asparagus from our diet or that health benefits from asparagus vary along with the presence or absence of urine odor. If you detect a strong urine odor following consumption of asparagus, and you're concerned about this odor, you can obviously avoid consumption asparagus in your diet. But from a research standpoint, you will also be missing out on the health benefits of this unique food.

Substances Associated with the Urine Odor from Asparagus

methanethiol
1-propene-3-isothiocyanate
3-methylthiophene
bis-(methythio)methane
carbon disulfide
carbon oxide sulfide
dimethyl disulfide
dimethyl sulfide
dimethyl sulfone
dimethyl sulfoxide
dimethyl trisulfide
E-methylthio-1-propene
hydrogen sulfide
Methylpropylsulfide
S-methyl-2-propenthioate
S-methyl-thioacrylate
Tetrahydrothiophene
methanesulfonic anhydride
butyrolactone
1,4-bis(methythio)-butane
S-methyl-3-(methythio)thiopropionate

Asparagus and Purines
Asparagus contains naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as asparagus. For more on this subject, please see "What are purines and in which foods are they found?"

Nutritional Profile

Asparagus contains a unique array of phytonutrients. Like chicory root and Jerusalem artichoke, it is an important source of the digestive support nutrient, inulin. Its anti-inflammatory saponins include asparanin A, sarsasapogenin, protodioscin, and diosgenin. Flavonoids in asparagus include quercetin, rutin, kaempferol and isorhamnetin. In the case of purple asparagus, anthocyanins are also among asparagus' unique phytonutrients. Asparagus is an excellent source of anti-inflammatory vitamin K; and heart-healthy folate, vitamin C, and vitamin A (in the form of beta-carotene). Asparagus is a very good source of energy-producing vitamin B1, B2, and B3 as well as phosphorus; heart-healthy potassium, vitamin B6 and dietary fiber; antioxidant-promoting manganese and copper; and muscle-building protein. Asparagus also contains a small amount of free-radical scavenging vitamin E (about 1.0-1.5mg per cup).

For an in-depth nutritional profile click here: Asparagus.

In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Asparagus is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Asparagus, boiled
1.00 cup
180.00 grams
43.20 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin K 91.80 mcg 114.8 47.8 excellent
folate 262.80 mcg 65.7 27.4 excellent
vitamin C 19.44 mg 32.4 13.5 excellent
vitamin A 970.20 IU 19.4 8.1 excellent
tryptophan 0.05 g 15.6 6.5 very good
vitamin B1 (thiamin) 0.22 mg 14.7 6.1 very good
vitamin B2 (riboflavin) 0.23 mg 13.5 5.6 very good
manganese 0.27 mg 13.5 5.6 very good
dietary fiber 2.88 g 11.5 4.8 very good
vitamin B6 (pyridoxine) 0.22 mg 11.0 4.6 very good
copper 0.20 mg 10.0 4.2 very good
vitamin B3 (niacin) 1.95 mg 9.8 4.1 very good
phosphorus 97.20 mg 9.7 4.1 very good
protein 4.66 g 9.3 3.9 very good
potassium 288.00 mg 8.2 3.4 very good
iron 1.31 mg 7.3 3.0 good
zinc 0.76 mg 5.1 2.1 good
magnesium 18.00 mg 4.5 1.9 good
selenium 3.06 mcg 4.4 1.8 good
calcium 36.00 mg 3.6 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Asparagus

References

Aberoumand A and Deokule SS. Comparison of Phenolic Compounds of Some Edible Plants of Iran and India. Pakistan Journal of Nutrition Year: 2008 Vol: 7 Issue: 4 Pages/record No.: 582-585. 2008.
Aberoumand A. Comparison of Proximate and Mineral composition between Asparagus Oficinalis and Momordica dioica: Iranian and Indian Vegetables. Iranica Journal of Energy and Environment (IJEE) Year: 2010 Vol: 1 Issue: 3 Pages/record No.: 196-199. 2010.
Albanese D, Russo L, Cinquanta L et al. Physical and chemical changes in minimally processed green asparagus during cold-storage. Food Chemistry Volume 101, Issue 1, 2007, Pages 274-280. 2007.
Chrubasik C, Maier T, Dawid C et al. An observational study and quantification of the actives in a supplement with Sambucus nigra and Asparagus officinalis used for weight reduction. Phytother Res. 2008 Jul;22(7):913-8. 2008.
Ghirardini MP, Carli M, del Vecchio N et al. The importance of a taste. A comparative study on wild food plant consumption in twenty-one local communities in Italy. J Ethnobiol Ethnomed. 2007 May 4;3:22. 2007.
Gullett NP, Ruhul Amin AR, Bayraktar S et al. Cancer prevention with natural compounds. Semin Oncol. 2010 Jun;37(3):258-81. Review. 2010.
Huang XF, Lin YY and Kong LY. Steroids from the roots of Asparagus officinalis and their cytotoxic activity. J Integr Plant Biol. 2008 Jun;50(6):717-22. 2008.
Jaramillo-Carmona S, Fuentes-Alventosa JM, Rodríguez-Gutiérrez G et al. Characterization of asparagus lignin by HPLC. J Food Sci. 2008 Sep;73(7):C526-32. Epub 2008 Aug 19. 2008.
Jones DP, Coates RJ, Flagg EW et al. Glutathione in foods listed in the National Cancer Institute's Health Habits and History Food Frequency Questionnaire. Nutr Cancer. 1992;17(1):57-75. 1992.
Kanwar AS and Bhutani KK. Effects of Chlorophytum arundinaceum, Asparagus adscendens and Asparagus racemosus on pro-inflammatory cytokine and corticosterone levels produced by stress. Phytother Res. 2010 Oct;24(10):1562-6. 2010.
Liu W, Huang XF, Qi Q et al. Asparanin A induces G(2)/M cell cycle arrest and apoptosis in human hepatocellular carcinoma HepG2 cells. Biochem Biophys Res Commun. 2009 Apr 17;381(4):700-5. Epub 2009 Feb 28. 2009.
Mathews JN, Flatt PR, and Abdel-Wahab YH. Asparagus adscendens (Shweta musali) stimulates insulin secretion, insulin action and inhibits starch digestion. The British Journal of Nutrition. Cambridge: Mar 2006. Vol. 95, Iss. 3; p. 576-581. 2006.
Pelchat ML, Bykowski C, Duke FF et al. Excretion and perception of a characteristic odor in urine after asparagus ingestion: a psychophysical and genetic study. Chem Senses. 2011 Jan;36(1):9-17. Epub 2010 Sep 27. 2011.
Pellegrini N, Serafini M, Colombi B et al. Total antioxidant capacity of plant foods, beverages and oils consumed in Italy assessed by three different in vitro assays. The Journal of Nutrition. Bethesda: Sep 2003. Vol. 133, Iss. 9; pg. 2812 2003.
Phillips KM, Rasor AS, Ruggio DM et al. Folate content of different edible portions of vegetables and fruits. Nutrition and Food Science. Bradford: 2008. Vol. 38, Iss. 2; pg. 175. 2008.
Podolak I, Galanty A, and Sobolewska D. Saponins as cytotoxic agents: a review. Phytochem Rev. 2010 September; 9(3): 425-474. Published online 2010 June. 2010.
Roberfroid M, Gibson GR, Hoyles L et al. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. Review. 2010.
Sakaguchi Y, Ozaki Y, Miyajima I et al. al. Major anthocyanins from purple asparagus (Asparagus officinalis). Phytochemistry. 2008 May;69(Cool:1763-6. Epub 2008 Apr 10. 2008.
Shao Y, Chin CK, Ho CT et al. Anti-tumor activity of the crude saponins obtained from asparagus. Cancer Lett. 1996 Jun 24;104(1):31-6. 1996.
Sidiq T, Khajuria A, Suden P et al. A novel sarsasapogenin glycoside from Asparagus racemosus elicits protective immune responses against HBsAg. Immunol Lett. 2011 Mar 30;135(1-2):129-35. Epub 2010 Oct 28. 2011.
Singh RS and Singh RP. Fructooligosaccharides from Inulin as Prebiotics. Food Technol. Biotechnol. 48 (4) 435-450 (2010). 2010.
Sun Z, Huang X and Kong L. A new steroidal saponin from the dried stems of Asparagus officinalis L. Fitoterapia. 2010 Apr;81(3):210-3. Epub 2009 Sep 12. 2010.
Wang L, Wang X, Yuan X, Zhao B. Simultaneous analysis of diosgenin and sarsasapogenin in Asparagus officinalis byproduct by thin-layer chromatography. Phytochem Anal. 2011 Jan-Feb;22(1):14-7. doi: 10.1002/pca.1244. Epub 2010. 2011.
Wu JJ, Cheng KW, Zuo XF et al. Steroidal saponins and ecdysterone from Asparagus filicinus and their cytotoxic activities. Steroids. 2010 Oct;75(10):734-9. Epub 2010 May 12. 2010.
Zhu X, Zhang W, Zhao J et al. Hypolipidaemic and hepatoprotective effects of ethanolic and aqueous extracts from Asparagus officinalis L. by-products in mice fed a high-fat diet. J Sci Food Agric. 2010 May;90(7):1129-35. 2010.
Zhu, X, Zhang, W, Pang, X et al. Hypolipidemic Effect of n-Butanol Extract from Asparagus officinalis L. in Mice fed a High-fat Diet. Phytotherapy Research, n/a. 31 Jan 2011. doi: 10.1002/ptr.3380. 2011.
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PostSubject: Re: Asparagus Asparagus   Asparagus Asparagus Icon-new-badgeSat Aug 27, 2011 7:05 pm

Default Kombucha update
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Asparagus Asparagus EmptyDefault antioxidants and multiviatamins
Asparagus Asparagus EmptyDefault God's amazing foods
Asparagus Asparagus EmptyArrow Going Gluten-Free
Asparagus Asparagus EmptyDefault Garlic & onion
Asparagus Asparagus EmptySmile In memory of Mother: Sugar, calories, and eating
Asparagus Asparagus EmptyDefault mineral salt - any recommendations?
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Asparagus Asparagus EmptyHealth Benefits of WATER
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Asparagus Asparagus EmptyFennel Fennel
Asparagus Asparagus EmptyEggplant Eggplant
Asparagus Asparagus EmptyCucumbers Cucumbers
Asparagus Asparagus EmptyCollard greens Collard greens
Asparagus Asparagus EmptyCelery Celery
Asparagus Asparagus EmptyCauliflower Cauliflower
Asparagus Asparagus EmptyCarrots Carrots
Asparagus Asparagus EmptyCabbage Cabbage
Asparagus Asparagus EmptyBrussels sprouts
Asparagus Asparagus EmptyBroccoli Broccoli
Asparagus Asparagus EmptyBell peppers Bell peppers
Asparagus Asparagus EmptyBeets Beets
Asparagus Asparagus EmptyAvocados Avocados
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Asparagus Asparagus EmptyNutrition Information
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Nutrition Carbohydrates Food List

Asparagus Asparagus EmptyNutrition Quotes
Asparagus Asparagus EmptyCumin seeds Cumin seeds
Asparagus Asparagus EmptyCloves Cloves - health
Cinnamon, ground Cinnamon, ground
Asparagus Asparagus EmptyCilantro/Coriander seeds Cilantro/Coriander seeds
Asparagus Asparagus EmptyChili pepper, dried Chili pepper, dried
Asparagus Asparagus EmptyCayenne pepper Cayenne pepper
Asparagus Asparagus EmptyBlack pepper Black pepper
Asparagus Asparagus EmptyBasil Basil - health
Asparagus Asparagus EmptyWhole wheat Whole wheat
Asparagus Asparagus EmptySpelt Spelt
Asparagus Asparagus EmptyRye Rye - health care
Asparagus Asparagus EmptyQuinoa Quinoa
Asparagus Asparagus EmptyOats Oats - health care
Asparagus Asparagus EmptyMillet Millet
Asparagus Asparagus EmptyCorn Corn - health care
Asparagus Asparagus EmptyBuckwheat Buckwheat
Asparagus Asparagus EmptyBrown rice Brown rice
Asparagus Asparagus EmptyBarley Barley
Asparagus Asparagus EmptyWalnuts Walnuts
Asparagus Asparagus EmptySunflower seeds Sunflower seeds
Asparagus Asparagus EmptySesame seeds Sesame seeds
Asparagus Asparagus EmptyPumpkin seeds Pumpkin seeds
Asparagus Asparagus EmptyPeanuts Peanuts
Asparagus Asparagus EmptyOlive oil, extra virgin Olive oil, extra virgin
Asparagus Asparagus EmptyFlaxseeds FlaxseedsAsparagus Asparagus EmptyCashews Cashews
Asparagus Asparagus EmptyAlmonds Almonds
Asparagus Asparagus EmptyVenison Venison
Asparagus Asparagus EmptyLamb Lamb - health care
Asparagus Asparagus EmptyChicken Chicken
Asparagus Asparagus EmptyCalf's liver Calf's liver
Asparagus Asparagus EmptyBeef, lean organic Beef, lean organic
Asparagus Asparagus EmptyTofu Tofu - health care
Asparagus Asparagus EmptyTempeh Tempeh
Asparagus Asparagus EmptySoybeans Soybeans
Asparagus Asparagus EmptyPinto beans Pinto beans
Asparagus Asparagus EmptyNavy beans Navy beans
Asparagus Asparagus EmptyMiso Miso - health
Asparagus Asparagus EmptyLima beans Lima beans
Asparagus Asparagus EmptyLentils Lentils
Asparagus Asparagus EmptyKidney beans Kidney beans
Asparagus Asparagus EmptyGarbanzo beans (chickpeas) Garbanzo beans (chickpeas)
Asparagus Asparagus EmptyDried peas Dried peas
Asparagus Asparagus EmptyBlack beans Black beans
Yogurt Yogurt
Asparagus Asparagus EmptyMilk, goat Milk, goat
Asparagus Asparagus EmptyMilk, 2%, cow's Milk, 2%, cow's
Asparagus Asparagus EmptyEggs Eggs - health care
Asparagus Asparagus EmptyCheese, low-fat Cheese, low-fat


Asparagus Asparagus EmptyCheese, low-fat Cheese, low-fat
Asparagus Asparagus EmptyWatermelon Watermelon
Asparagus Asparagus EmptyStrawberries Strawberries
Asparagus Asparagus EmptyRaspberries Raspberries
Asparagus Asparagus EmptyRaisins Raisins
Asparagus Asparagus EmptyPrunes Prunes
Asparagus Asparagus EmptyPlums Plums
Asparagus Asparagus EmptyPineapple Pineapple
Asparagus Asparagus EmptyPears Pears
Asparagus Asparagus EmptyPapaya Papaya
Asparagus Asparagus EmptyOranges Oranges
Asparagus Asparagus EmptyLemon/Limes Lemon/Limes
Asparagus Asparagus EmptyKiwifruit Kiwifruit
Asparagus Asparagus EmptyGrapes Grapes
Asparagus Asparagus EmptyGrapefruit Grapefruit
Asparagus Asparagus EmptyFigs Figs - health
Asparagus Asparagus EmptyCranberries Cranberries
Asparagus Asparagus EmptyCantaloupe Cantaloupe
Asparagus Asparagus EmptyBlueberries Blueberries
Asparagus Asparagus EmptyBananas Bananas
Asparagus Asparagus EmptyApricots Apricots
Asparagus Asparagus EmptyTuna Tuna - health
Asparagus Asparagus EmptyShrimp Shrimp
Asparagus Asparagus EmptyScallops Scallops
Asparagus Asparagus EmptySardines health
Asparagus Asparagus EmptySalmon Salmon
Asparagus Asparagus EmptyHalibut Halibut
Asparagus Asparagus EmptyCod Cod health
Asparagus Asparagus EmptyYams Yams Yams Yams
Asparagus Asparagus EmptyTurnip greens
Asparagus Asparagus EmptyTomatoes Tomatoes
Asparagus Asparagus EmptySwiss chard Swiss chard
Asparagus Asparagus EmptySweet potatoes Sweet potatoes
Asparagus Asparagus EmptySquash, winter Squash, winter
Asparagus Asparagus EmptySquash, summer Squash, summer
Asparagus Asparagus EmptySpinach Spinach
Asparagus Asparagus EmptySea vegetables Sea vegetables
Asparagus Asparagus EmptyRomaine lettuce Romaine lettuce
Asparagus Asparagus EmptyPotatoes Potatoes
Asparagus Asparagus EmptyOnions Onions
Asparagus Asparagus EmptyOlives Olives
Asparagus Asparagus EmptyMustard greens Mustard greens
Asparagus Asparagus EmptyMushrooms, shiitake Mushrooms, shiitake
Asparagus Asparagus EmptyMushrooms, crimini Mushrooms, crimini
Asparagus Asparagus EmptyLeeks Leeks
Asparagus Asparagus EmptyKale Kale Kale
Asparagus Asparagus EmptyGreen peas Green peas
Asparagus Asparagus EmptyGreen beans Green beans
Asparagus Asparagus EmptyGarlic Garlic
Asparagus Asparagus EmptyFennel Fennel

Asparagus Asparagus EmptyEggplant Eggplant
Asparagus Asparagus EmptyCucumbers Cucumbers
Asparagus Asparagus EmptyCollard greens Collard greens
Asparagus Asparagus EmptyCelery Celery
Asparagus Asparagus EmptyCauliflower Cauliflower
Asparagus Asparagus EmptyCarrots Carrots
Asparagus Asparagus EmptyCabbage Cabbage
Asparagus Asparagus EmptyBrussels sprouts
Asparagus Asparagus EmptyBroccoli Broccoli
Asparagus Asparagus EmptyBell peppers Bell peppers
Asparagus Asparagus EmptyBeets Beets
Asparagus Asparagus EmptyAvocados Avocados
Asparagus Asparagus EmptyAsparagus Asparagus
Asparagus Asparagus EmptyApples Apples
Asparagus Asparagus Emptynutrition food list







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