Not just vitamins: who should include asparagus in their diet and why

The introduction of asparagus into the diet can significantly strengthen the immune system.

Nutritionist SvItlana Fus wrote about this on her Facebook page.

Asparagus can be classified as one of those vegetables that people either love or dislike. "Most likely, people who don't like asparagus just haven't eaten properly cooked asparagus. The asparagus season is short – from late April to early June. So try to cook it now. It is high in nutrients and low in calories. In addition, it can be a great seasonal addition to many dishes," the nutritionist said.

What do you need to know about this vegetable?

Asparagus is a perennial herb with ground stems growing from its rhizome. Young shoots are eaten. Over time, the shoots will become inedible.

There are three types of asparagus: white, purple, and green. The color depends on the degree of maturity. White ones are tender sprouts that have not yet broken out to the surface and have not seen the sun. When exposed to light, asparagus shoots turn purple and then quickly turn green.

Green asparagus is the most popular and grows outdoors. Green asparagus can be frozen, making it available all year round. It contains more dietary fiber, vitamins, and minerals than white asparagus.

What is it good for?

With a low calorie content, from 20 to 30 kcal per 100 g, asparagus contains many micro and macro elements, biologically active compounds. In particular, it stands out in terms of the amount of vitamin U: 100 g contains 110% of the daily value, vitamin C 22%, vitamin K 35%, folic acid (13%), lutein and its isomer zeaxanthin (11.8%), beta-carotene (9%). It also contains copper, phosphorus, manganese, iron, and potassium.

Asparagus contains enough folic acid, so it is recommended to be included in the diet of pregnant women and women planning a pregnancy, as folic acid supports the normal development of the fetus.

Asparagus should also be considered for its asparagine content, an organic amino acid that improves kidney function and has a diuretic effect. In addition, asparagus is high in dietary fiber, which improves intestinal motility. Asparagus is contraindicated in case of individual intolerance.

How to cook?

The classic method of cooking is boiled asparagus. You can also steam it or bake it in the oven. Asparagus shoots can be eaten raw and added to salads, stewed, grilled, used to make various soups, and as a side dish for meat or fish.

To preserve the nutritional value, it is better to steam or boil asparagus in lightly salted water for just a few minutes. This will preserve its color and it will be crispy. And the longer we cook it, the softer its stems will become. Asparagus can be stored in the refrigerator for up to a week.