Go ahead, celebrate this season's delicate asparagus spears by digging into a big pile. Why? Your pancreas will thank you.

Seems that getting lots of folate -- specifically from food, not so much from supplements -- may help protect you from pancreatic cancer. And just half a cup of asparagus delivers 190 micrograms of the stuff, more than 25 percent of what you need.

Your Pancreas, and More
Folate is a member of the B-vitamin group, and it has long been touted as a heart helper. Some early research also links high folate intake to a lower risk of colon, breast, ovarian, and lung cancers. Pancreatic cancer prevention is just the newest member of the why-we-love-folate list.

Food Is a Factor
Folate from both food and the stuff found in supplements (folic acid) helps your heart. But in a study, when it came to defending against pancreatic cancer, only food sources seemed to have an effect. Folate-rich foods aren't hard to come by if you go for the green -- as in artichokes, brussels sprouts, lima beans, avocados, soybeans, and broccoli. And of course, asparagus -- which is in season in many U.S. markets. Trim away the woody ends of succulent stalks, and serve them up in one of these three ways:

• Steam them, and then garnish with fresh tomato for a salad alternative. Here's a recipe from EatingWell that shows you how.
• Snip them into 1-inch pieces to make this creamy-yet-creamless Asparagus Soup.
• Chop and boil them briefly, and then use the chunks to fill an omelet. (Did you know that eggs are back on the good-for-you list?)

Folate intake and pancreatic cancer incidence: a prospective study of Swedish women and men. Larsson, S. C., Hakansson, N., Giovannucci, E., Wolk, A., Journal of the National Cancer Institute 2006 Mar 15;98(6):407-413.