Asparagus are vegetables that rule on spring tables - tasty and attractive. At the same time, they are real vitamin bombs with exceptional nutritional values. Why is it worth eating asparagus? Does asparagus lower blood pressure and help you lose weight? How to buy and prepare asparagus?

Asparagusare vegetables with a characteristic elongated shape. They come in green, white, purple, purple-blue and even pink colors. They come from the eastern regions of the Mediterranean and Asia Minor. Asparagus has been grown around the world for over 2,000 years. They were a delicacy of the ancient Greeks and Romans. But then they were smaller, darker and more bitter in taste. Currently, their largest producers are China and Peru. Asparagus is also grown in the USA, Canada, Italy, the Netherlands, France and Germany.

Asparagus stands out from other vegetables. They are a real nutrient bomb.The sum of bioactive substances in asparagus is even 5 times greater than in other vegetables . Asparagus is not only a vegetable, but also a medicinal herb according to Chinese medicine. Due to its high nutritional value and unique taste, asparagus is called the king of vegetables.

Asparagus - nutritional value

The nutritional value of asparagus does not differ significantly between varieties of different colors. The exception is green asparagus, which is much richer in bioactive ingredients than white or purple.

The nutritional value of asparagus is slightly different for different parts:

  • heads,
  • soft stem
  • and lignified stem.

The head and the soft stem contain more protein, total sugars and reducing sugars, and the woody stem - more fiber.

Asparagus is high in calcium, potassium, magnesium and selenium. They are also a very good source of folic acid - a vitamin necessary during pregnancy for the development of the fetal neural tube and for the proper functioning of the nervous system.

A diet in the pre-contraceptive period and during pregnancy should be rich in folic acid, so it is especially advisable to include asparagus in your daily meals at that time.

Asparagus is also a very important source of vitamin K which controls blood vessel function, blood clotting and bone mineralization.

A very interesting phenomenon is the protein of asparagusit contains all the essential amino acids in physiological proportions. This is virtually unheard of among plants.

The bioactive ingredients in asparagus are:

  • soluble and insoluble fiber,
  • at least 14 polyphenols, mainly rutin and quercetin,
  • anthocyanins (most in purple asparagus, less in green asparagus, almost none in white) - purple plant pigments,
  • saponins.

All these substances have a positive effect on he alth in many respects. Fiber not only regulates the rhythm of bowel movements and supports digestion, but also:

  • reduces the risk of type 2 diabetes,
  • removes excess cholesterol from the body,
  • contributes to the formation of a proper intestinal microbiota and the nourishment of the intestinal epithelial cells
  • and helps protect against colon cancer.

Asparagus is a very valuable source of fiber with an extremely beneficial composition for he alth. Their inclusion in the diet helps to easily supplement the body's need for fiber.

Polyphenols, anthocyanins and saponins are antioxidant compounds. They protect the body against damage caused by reactive oxygen species, have anti-inflammatory, anti-cancer properties and regulate the intestinal microbiota.

Nutritional value of asparagus in 100 g

Water93.2 g
Energy20 kcal
Protein2.2 g
Fat0.12 g
Total carbohydrates3.88 g
fiber2.1 g
Ash (total minerals)0.58 g
Calcium24 mg
Iron2.14 mg
Magnesium14 mg
Phosphorus52 mg
Potassium202 mg
Sodium2 mg
Zinc0.54 mg
Copper0.19 mg
Manganese0.16 mg
Selen2.3 μg
Vitamin C5.6 mg
Thiamina (vitamin B1)0.143 mg
Riboflavin (vitamin B2)0.141 mg
Niacin (vitamin B3)0.978 mg
Pantothenic acid0.284 mg
Vitamin B60.091 mg
Folic acid52 μg
Choline16 mg
Vitamin A756 IU
Vitamin E1.13 mg
Vitamin K41.6 μg

One serving of cooked asparagus, i.e. the amount that fits in half a glass, covers the body's requirements (RDA):

  • for vitamin C in 12%,
  • for vitamin A in 18%,
  • for 57% of vitamin K,
  • for folic acid in 34%,
  • for 6% potassium,
  • for vitamin E in 7%.
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Asparagus - are they he althy? He alth benefits of asparagus

Asparagus has been used for centuries in folk medicine in the countries of the East. Asparagus extracts are used traditionally as stimulants, diuretics, antitussives, laxatives etc.

These activities are likely to result from the presence of bioactive compounds, including:

  • saponin,
  • dietary fiber,
  • fl avonoids,
  • polysaccharides
  • and anthocyanins.

With the advancement of modern science, the potential he alth benefits of consuming asparagus have been investigated. The main areas of interest of researchers are:

  • anti-cancer,
  • immune regulation,
  • hypolipidemic activity,
  • antioxidant,
  • anti-aging,
  • hypotensive
  • and hypoglycemic.

Asparagus and cancer

Asparagus extracts have anti-cancer properties against several types of cancer. Saponins, and to a lesser extent polysaccharides, are responsible for the antitumor activity.

Asparagus extracts containing at least 400 μg of saponins in 1 ml of extract have a cytotoxic effect by inhibiting DNA synthesis towards cells:

  • prostate cancer,
  • breast cancer,
  • colon cancer
  • and pancreatic cancer.

They also reduce the mobility of breast cancer cells, preventing metastasis and causing apoptosis of colon cancer cells.

The effect shown so far concerns pure asparagus extracts with a high concentration of active substances, and not the consumption of asparagus in the diet. You cannot take these figures on the simple account of "eating asparagusheals cancer. "

But it is certainly the high antioxidant content of asparagus that helps to reduce low-grade inflammation and prevent DNA damage. Thanks to this, the risk of developing all kinds of cancer decreases.

Asparagus and immunity

Asparagus extracts have an immunomodulating effect, i.e. they stimulate the immune system to better react to harmful external factors.

They support cellular and humoral immunity, increase the multiplication of lymphatic cells and the ability of macrophages to phagocytosis.

Asparagus for diabetes

Asparagus is a vegetable that can help prevent and treat type 2 diabetes. In studies on rats, asparagus extracts have been shown to be anti-diabetic with the same efficacy as the drug glibenclamide.

Interestingly, not only concentrated extracts, but also clarified juices from the lignified parts of asparagus stalks are effective in lowering blood sugar levels.

Juices from hard asparagus stalks can:

  • lower the level of glucose and glycated hemoglobin,
  • increase the sensitivity of cells to insulin,
  • reduce its secretion by the pancreas
  • and protect the liver and pancreas.

Hard asparagus stalk juices may promote insulin secretion and regulate blood glucose metabolism. It is unclear if this effect is due to one specific substance or if it is a synergistic effect of several bioactive substances contained in asparagus, but it is sure that eating asparagus regularly helps to protect against diabetes.

Asparagus and heart disease

Including cooked asparagus in your diet can help prevent diseases related to high levels of cholesterol and bile acids in your body. These include, in particular, heart disease and some cancers. When consumed in the diet, cooked asparagus binds excess bile acids and accelerates their excretion from the body. The effect of asparagus in this aspect is stronger than that of eggplant, beans, carrots or broccoli. Extracts from woody asparagus stalks rich in polysaccharides regulate the lipid metabolism, lower the level of total cholesterol, "bad" LDL cholesterol and triglycerides in people with dyslipidemia.

Studies in mice have proven that asparagus extracts can regulate the uptake, transport and metabolism of fatty acids as well as the expression of genes that control lipid metabolism.

Asparagus has a positive effect on the treatment of arterial hypertension confirmed in human clinical trials. Asparagus can be used as an antihypertensive agent. FROMIt is certainly worth including them in the diet of people with hypertension, too high LDL cholesterol, triglycerides and fatty liver.

What else can asparagus help with?

  • They reduce insomnia.
  • They reduce the sleep time necessary to get enough sleep.
  • They help with hangovers, thanks to a set of minerals.
  • They prevent urinary tract infections thanks to the diuretic effect.
  • They are a natural aphrodisiac thanks to the presence of B vitamins and vitamin E.
  • They reduce gas.
  • They provide vitamins that have a positive effect on the mood.
  • The action of regulating glucose and insulin metabolism, combined with high fiber content, makes asparagus helpful in weight loss.

Asparagus and the smell of urine

About 20% of people can smell an unusual and rather unpleasant urine odor after eating asparagus. It results from the presence of amino acids in the urine - asparagine and S-methylmethionine - which are present in asparagus in high concentrations and are unused by the body and are transferred to the excretory system.

After eating about 100 g of asparagus, urine contains 2 to 5 mg of these amino acids (young asparagus contain more of them), which are quickly converted into volatile sulfur compounds. Methanethiol has the strongest smell among them.

In the urine of each person, after eating asparagus, compounds responsible for its changed smell appear, but the aforementioned 20% of the population is able to smell it due to their acute sense of smell.

Interestingly, the number of people who can smell altered urine after eating asparagus differs in different populations. For example, almost all the people of China and 50% - 70% of Americans feel it.

So, statistically, there are nations where almost no one experiences the unpleasant smell of urine after asparagus.

How do I prepare asparagus?

Asparagus has an interesting taste and a rare texture. In combination with their short season, they are a kind of rarity in the diet. Not everyone uses them, and it's really worth it because of the taste, he alth benefits and ease of inclusion in meals.

Asparagus can be boiled, steamed, grilled or baked. The taste of white asparagus is much more delicate than that of green asparagus. At the same time, they are thicker and harder. Before preparing them, you need to peel them. Green asparagus is thinner and does not need to be peeled. The purple ones, on the other hand, are the sweetest of them.

Did you know that all parts of asparagus are edible? Usually the woody stem is thrown away, but there is no need for it. It is enough to prepare it properly.Most often you can find cream soup recipes made from the woody parts of asparagus stalks.

It is also worth making juice from them in a juicer. The woody part of the asparagus is best broken off and not cut with a knife. Then we are sure that we will separate the shoot in the right place. You have to grab the vegetable with both hands, on one side at the end of the woody stem, and on the other side below the head, and break it off.

Asparagus - how long is the season?

The asparagus season is short. It runsfrom mid-April to July . The May and June asparagus are considered the tastiest. In the off-season, you can also buy them, but the taste and nutritional value of these vegetables are then worse. Canned asparagus is also available.

The price of asparagus in shops just before the season is usually PLN 15-20 per bunch, and in the season slightly below PLN 10. The most common are green and white asparagus. Violet ones are much more difficult to grow, and therefore less profitable to produce and hardly available in Polish stores.

Asparagus - how to buy?

When buying asparagus, check that the stalk is firm and slightly firm, and the heads are closed and tight. They should not have any distinct smell. Then we can be sure that the vegetables are fresh.

It's good to know that thicker green asparagus is softer than thin asparagus. You need to pay attention that the stalk is not too lignified. It should only be hard at the tip. Good green asparagus is bright green along the length of the shoot. The more pale it is, the greater the risk of it being woody.

Asparagus - how to store?

Asparagus is best stored in the refrigerator after purchase. To keep them fresh and prevent them from wilting, it's a good idea to wrap the heads in a damp paper towel, then put them in a plastic bag and store them upright in the refrigerator.

Asparagus is best eaten within four days of purchase to enjoy its taste and nutritional value. The asparagus should be washed just before being prepared. Otherwise, bacteria and molds can easily grow in the fridge when stored in the refrigerator.

What to make of asparagus? - 3 quick asparagus recipes

Cream of white asparagus soup

Ingredients:

  • 1 bunch of white asparagus,
  • 2-3 potatoes,
  • white part of not too long a season,
  • 1 tablespoon of butter,
  • 100 ml cream 30%,
  • 750 ml bouillon,
  • a large pinch of nutmeg,
  • s alt,
  • pepper

Preparation:

Peel the asparagus and potatoes. Cut the asparagus into pieces about 2 cm, dice the potatoes, and finely leek. Into the potadd butter, fry chopped leek on it, then add potatoes and asparagus, pour the broth and simmer for 15-20 minutes. When the vegetables are soft, blend the soup and add the cream.

Pasta with asparagus and salmon (serves 2)

Ingredients:

  • 200 g tagliatelle,
  • 1 bunch of green asparagus,
  • 1 small onion,
  • 10 cherry tomatoes,
  • 80 g baked salmon,
  • a few tablespoons of grated Parmesan cheese,
  • 3 tablespoons olive oil,
  • s alt,
  • pepper

Preparation:

Cook the pasta al dente in s alted water. Break off the woody tips of the asparagus, cut the shoots into 2 cm pieces, and cut the heads off completely.

Fry the onion in olive oil, add pieces of asparagus without heads, add 2 tablespoons of water and simmer, covered, for 3 minutes. Add pieces of salmon, asparagus heads and tomato halves and season.

Simmer another 2 minutes. Finally, add the cooked pasta to the pan and mix everything. Transfer to plates and sprinkle with Parmesan cheese.

Grilled asparagus with bacon and fried egg (2 servings)

Ingredients:

  • 1 bunch of green asparagus,
  • 2 eggs,
  • 4 very thin slices of bacon,
  • 2 tablespoons olive oil,
  • s alt,
  • pepper

Preparation:

Wash the asparagus, break off the woody ends. Place on a grill pan, lightly s alt and feather, grill for 10 minutes, then drizzle with olive oil. Fry the eggs in olive oil so that the yolk remains liquid, season it.

Fry the bacon crispy in a separate pan. Arrange the asparagus, bacon and egg on top. Serve with croutons.

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