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Healthy Living: Asparagus and Cauliflower


The NuVal scores for fresh vegetables can range anywhere from 81 to100 with the average score being a 94. We all know that all fresh vegetables are good for you but you can not beat a vegetable with a score of 100. Cauliflower and asparagus are two vegetables that have a score of 100. Not only does cauliflower and asparagus share the same score but they both can be found in purple, green, and white.

Cauliflower is a good source of 12 vitamins and minerals along with fiber; you can now see why it has a score of 100 with only 144 calories for a whole medium head! Cauliflower is apart of the Brassica family which also includes Brussels sprouts, broccoli, and cabbage. The Brassica family contains an anti-cancer property called sulforaphane. It is best to cook cauliflower by steaming or microwaving to prevent the loss of this property.

Asparagus is a good source of 19 different vitamins and minerals along with fiber. Some of those vitamins and minerals include; calcium, zinc, vitamin A, vitamin C, vitamin E, vitamin K, vitamin B6, thiamin, riboflavin, niacin, folate, iron, and potassium.  There are 29 calories, 0 grams of fat, and 3 grams of fiber and protein in 6 medium spears of asparagus. One of the most delicious ways of preparing asparagus is to grill it with a little bit of extra-virgin olive oil drizzled over it.  


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