All-Star of the Day: Asparagus

They might look scrawny, but these green spears pack quite the nutrition punch.

A cup of asparagus contains only 33 calories, but all these added benefits: 70% of our vitamin K needs, 17% of our daily folate requirements, 13% of the vitamin C we should get each day, 20% of our recommended vitamin A intake, 16% of our iron requirements, and 3 grams of fiber.

Among other things, folate helps lower our risk of developing atherosclerosis (the clogging of arteries with hard plaque). Pregnant women should especially take note, since folate is THE mineral responsible for preventing neural tube defects (which affect a baby's back and brain).

The tricky part is that adequate amounts of folate are needed during the first trimester, when the neural tube is forming (before many women even know they are pregnant). Therefore, if you are thinking of conceiving, be sure to get plenty of folate (legumes, including chickpeas,lentil, and black beans are excellent sources).

Asparagus contain a type of insoluble fiber known as inulin. Because it is insoluble, inulin passes through our digestive system (and helps flush out anything that might be hanging around there), but the friendly bacteria in our gut absolutely love it, since it helps produce more of their immunity-boosting buddies (including some found in yogurt with live cultures!).

Asparagus also contains an amino acid known as glutathione, which among other processes, helps with liver detoxification.

Even better, clinical research trials have linked it to a decrease in damaged DNA (which is linked to a higher risk of developing many types of cancers).

A bioflavonoid known as rutin is also abundant in asparagus. Its attributes? Help absorb vitamin C, and make our arteries more elastic, so blood can flow more easily. It has also been linked to a decrease in total cholesterol.

Oh, yes, as for that pungent smell it leaves in your urine. Nothing to worry about. Asparagus contains a sulfur compound known as marcaptan (the same compound responsible for "skunk smell"). Some of us have an enzyme that breaks down marcaptan, resulting in "that smell". It basically comes down to roll of the genetic dice; having the enzyme -- or not -- does not affect your absorption of nutrients.

Next time you're looking for a green veggie to accompany your dinner, allow lettuce to rest for the night and make room for asparagus on your plate.