Striving4Zen

The fleshy green spears of asparagus are both succulent and tender and were a delicacy in ancient times. It arrives with the coming of spring and in California the first crops are picked as early as February, however, their season is considered to run from April through May. The growing season in the Midwest and East extends through July.

Asparagus is an excellent source of vitamin K, the B vitamin folate, vitamin C, vitamin A. Asparagus is a very good source of numerous B vitamins - including vitamin B1, B2, B3 and B6 - as well as dietary fiber, manganese, copper, phosphorus, potassium and protein.

Did you know that your body requires folic acid (or folate) in order to replace all the cells lining your digestive tract every few days and all of your oxygen-carrying red blood cells every few months?

Folate also helps repair all wounded, aging or damaged cells, helps to keep the cells of your heart and nervous system in top form, and maintains the normal metabolism of homocysteine into harmless compounds (high levels of homocysteine are a marker for increased risk of heart disease). Plus, folate is essential for reproductive health since it forms the protective cells covering the cervix and is necessary for the formation of sperm as well as every cell of a growing fetus inside a pregnant woman. Asparagus provides 66% of the daily value for folate, which is just one of many reasons to include asparagus as part of your "Healthiest Way of Eating."

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Labels: asparagus, folate, folic acid, healthy food, vegetable, veggie of the day

Garbanzos (also called chickpeas) are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer.

Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars.

Garbanzo beans are an excellent source of molybdenum as well as manganese. They are also a very good source of folate and a good source of protein, dietary fiber, copper, phosphorous and iron.

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Labels: chickpeas, folate, garbanzo beans, healthy diet, manganese, molybdenum, protein, sulfites

Although asparagus’s peak season is considered to run from April to May, in warmer climes, the green spears can appear as early as February. In addition to being easy to prepare – steamed, grilled, oven roasted… the choice is yours! – asparagus packs a whopping 114% of recommended daily allowance (RDA) per 1 cup serving of vitamin K, which is important for bone health, and nearly 66% RDA of folate, which helps maintain a healthy cardiovascular system.

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Labels: asparagus, folate, healthy diet, nutrition, vegetable, Vitamin K

Although there are three types of asparagus: green, white and purple, the green variety is the most common.

Not only is the veggie loaded with antioxidant vitamins A and C, its vitamin K is off the charts. In fact, one cup contains 114% of your daily value requirement of K.

Plus, asparagus is a natural diuretic and might help reduce water retention during PMS. While we are on women's health, you might be interested to know that asparagus is high in folate (the naturally occurring folic acid) content, asparagus is considered a birth defect fighter.

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Labels: asparagus, folate, nutrition, vegetable, Vitamin K

Researchers at the University of York and Hull York Medical School have confirmed that that while low folate does not cause depression, the two are linked.
The reason behind it is that folate is linked to the production of some of the "feel good" chemicals in the brain, such as serotonin, and some people with depression commonly have a gene that processes folate less efficiently.
The current RDA for folate is 400 micrograms in women (and men) 19 and older, though its higher for those pregnant and breastfeeding. Foods high in folic acid: Leafy vegetables such as spinach and turnip greens, dried beans and peas, fortified cereal products, sunflower seeds and certain other fruits and vegetables are rich sources of folate, as well as liver.

Labels: depression, folate, nutrition