Asparagus - Composition, Benefits And Contraindications

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~4 minutes Last Updated: August 08, 2022
Asparagus - Composition, Benefits And Contraindications

Asparagus is an extremely low-calorie vegetable. There are only 20 calories in 100 grams of fresh vegetables. They also contain dietary fiber, which helps with constipation, lowers bad cholesterol levels and regulates blood sugar levels.

Asparagus is a stem vegetable, valued with dignity by people who like to eat and by supporters of healthy eating. They have been recognized by the ancient Greeks and Romans, both for their taste and for the many health benefits they possess. Asparagus originates from the coastal areas of the Eastern Mediterranean and Asia Minor and has been known since 2000 years ago.

Botanically, they belong to the family Asparagaceae, which is closely related to the family Liliaceae, including onions, garlic, tulips, daffodils and other bulbous or tuberous plants. There are more than 3000 species, but only 3 of them are grown for commercial purposes - white, purple and green asparagus. Today they are grown in China, Europe, Peru, Australia and the United States.

Asparagus is picked early in the morning, and the stems are cut with a special tool at their base. They reach up to 20 cm in length and have short, hard and close to the stem petals, forming a pointed tip. They are harvested young, as the ripe vegetables become hard and unfit for consumption.

It is no coincidence that they are called "royal vegetables". They are juicy and tender with taste qualities, widely recognized by culinary connoisseurs around the world.

Health benefits

Asparagus is an extremely low-calorie vegetable. There are only 20 calories in 100 grams of fresh vegetables.

They also contain dietary fiber, which helps with constipation, lowers bad cholesterol levels and regulates blood sugar levels. 100 grams of fresh asparagus contains 2.1 grams of fiber. Studies show that a high-fiber diet protects the colon from cancer by preventing the retention of toxic compounds.

Fresh asparagus is a good source of antioxidants such as lutein, zeaxanthin, carotene and cryptoxanthins. All these flavonoid compounds help to release free radicals from the body, thus protecting it from cancer, neurodegenerative diseases and viral infections. In other words, they have extremely powerful antioxidant power.

 

Fresh asparagus is a rich source of folate, with 100 grams containing 54 micrograms or 14% of the recommended daily intake of folic acid. Folate is one of the most important cofactors for DNA synthesis inside the cell. Research shows that consuming folate before and during pregnancy prevents neural tube defects in the newborn.

Asparagus is rich in B-complex vitamins, such as thiamine, riboflavin, niacin, vitamin B-6 (pyridoxine) and pantothenic acid. They are essential for the enzymatic and metabolic functions of cells.

Fresh "royal vegetables" also contain several antioxidant vitamins, such as vitamin C, vitamin A and vitamin E. Regular consumption of foods rich in these vitamins helps the body develop resistance to infectious agents and on the other hand captures harmful free radicals. at the root of a number of diseases.

Asparagus is a good source of vitamin K, which stimulates the process of bone formation. It also limits the damage to neurons in the brain, which is why it has a beneficial effect in the treatment of Alzheimer's patients.

Fresh asparagus is a good source of minerals, especially copper and iron. They also contain small amounts of other important minerals, such as calcium, potassium, magnesium and phosphorus. Potassium is an important component of cellular and body fluids that is involved in controlling heart rate and blood pressure by counteracting the effects of sodium. Manganese acts as a cofactor for the antioxidant enzyme superoxide dismutase. Copper is needed for the production of red blood cells, and iron determines cellular respiration and the formation of red blood cells.

Selection and storage

Although asparagus is available all year round on the market, it is most delicious and fragrant in the spring. It is recommended to consume them as soon as possible after the harvest, because over time the sugar contained in them turns into starch, which impairs their taste.

Choose hard, straight, smooth and uniform stems. Avoid thick asparagus with extensions on the stem and lighter than the main color. All these signs indicate that the vegetables are not fresh.

Store up to 3 days in the refrigerator.

How are asparagus consumed?

 

Asparagus is one of the most sought after vegetables in the spring.

They can be eaten raw, steamed, sauteed, in the form of cream soup or in combination with meat, seafood and vegetables.

Here are some options and recipes on how to make asparagus: 1. Pea and asparagus soup with poached egg

 

You can make pea and asparagus soup with poached egg. If you do not like peas, replace it with chickpeas and optionally add a variety of vegetables and herbs.

2. Pizza with asparagus, garlic and cheese

 

To make a pizza with asparagus, garlic and cheese, you need pizza dough, butter-garlic or tomato sauce, asparagus, vegetables of your choice and cheese. Garnish with your favorite ingredients and bake until done.

3. Vegetable bread with asparagus, zucchini and olives

 

Homemade vegetable bread with asparagus, zucchini and olives. Aromatic, tasty and healthy, this bread is suitable for both self-eating and sliced ​​and served with a main course.

Contraindications

In general, asparagus is well tolerated by the body and allergic reactions are rare. However, they contain aspartic acid, which irritates the lining of the stomach, so it is advisable to avoid excessive consumption by people with gastrointestinal problems.

In addition, they can cause an unpleasant odor in the urine, as aspartic acid is broken down into various sulfur-containing compounds, such as methantiol, sulfides and others.

 

About | Privacy | Marketing | Cookies | Contact us

All rights reserved © ThisNutrition 2018-2024

Medical Disclaimer: All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Affiliate Disclosure: Please note that each post may contain affiliate and/or referral links, in which I receive a very small commission for referring readers to these companies.