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  • Asparagus is a very low calorie vegetable. 100 g fresh spears give only 20 calories. More calories will be burnt to digest than gained, the fact which fits into the category of low calorie or negativecalorie vegetables.
  • In addition it has good levels of dietary fiber. Dietary fiber helps control constipation conditions, decrease bad or “LDL” cholesterol levels by binding to it in the intestines and regulates blood sugar levels. In addition, high fiber diet helps prevent colon-rectal cancer risks by preventing toxic compounds in the food from absorption.
  • Its shoots have long been used in many traditional medicines to treat conditions like dropsy and irritable bowel syndrome.
  • Fresh asparagus spears are good source of anti-oxidants such as lutein, zeaxanthin, carotenes and crypto-xanthines. Together these flavonoid compounds help remove harmful oxidant free radicals from the body protect it from possible cancer, neuro-degenerative diseases and viral infections.
  • Fresh asparagus are rich in folates. Scientific studies have proven that adequate consumption of folates in the diet during pre-conception period and during early pregnancy help prevent from neural tube defects in the new born baby.
  • This vegetable also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
  • Fresh asparagus also contains fair amounts of anti-oxidant vitamins such as vitamin-C, vitamin-A and vitamin-E. Regular consumption of foods rich in these vitamins helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Its shoots are also good source of vitamin K; provides about 35% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.
  • Asparagus is good in minerals especially copper and iron. In addition it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese and phosphorus.  Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.  Copper is required in the production of red blood cells.  Iron is required for cellular respiration and red blood cell formation.
  • (source Nutrition and you)


What has more Potassium than a banana? Avocados!  

This fruit very rich in dietary fiber, vitamins and minerals and packed with numerous health benefiting plant nutrients.  Dietary fibers help lower blood cholesterol levels and prevent constipation, contains high concentration of tannin. Tannin, a poly-phenolic compound, which was once labeled as anti-nutritional agent is in-fact, has beneficial anti-inflammatory, anti-ulcer and anti-oxidant properties.


They are also good in many health benefiting vitamins. Vitamin A, E and K are especially concentrated in its creamy pulp.

also excellent sources of minerals like iron, copper, magnesium and manganese.  Magnesium is essential for bone strengthening and has cardiac-protective role as well.  Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron and copper are required in the production of red blood cells.