5 Reasons To Eat Asparagus And How To Cook It

Asparagus are the vegetables that are collected from the young shoots of a Herbaceous plant called Asparagus officinalis. They can be white or green, depending on how they are grown. It is one of the most balanced vegetables from a nutritional point of view.

According to the data collected in SELF Nutrition Data , they contain vitamins A, E, and K, magnesium, zinc, phosphorus, potassium, and selenium, as well as fiber, thiamine, riboflavin, niacin, vitamin B6, iron, copper, and manganese. As if that were not enough, they are very low in fat and calories (a cup of asparagus contains about 27 calories in total, approximately).

Benefits of asparagus for the body

Asparagus benefits come largely from its interesting array of essential nutrients. Likewise, coinciding with a study published in the Journal of Agricultural and Food Chemistry , it is also due to its content of flavonoids such as quercetin, isorhamnetin and kaempferol.

1. They promote blood pressure control

Evidence suggests that consuming potassium can help lower high blood pressure thanks to its ability to relax blood vessel walls and regulate excess sodium. Therefore, asparagus is a good complement to reduce high pressure.

Research published in the Journal of Agricultural and Food Chemistry found that this food could reduce high blood pressure in rats by up to 17%. While more evidence is required to verify these same effects in humans, the findings are promising.

2. Contribute to weight loss

There is no research confirming the effects of asparagus on weight loss. However, this vegetable has properties that are decisive when it comes to losing weight. For example, it is very low in calories and is made up of 94% water. 

Studies suggest that consuming foods low in calories and high in water can facilitate the process of losing weight. Now, it should be noted that asparagus also contains fiber, a nutrient that is also associated with greater weight loss.

3. They are good for pregnancy

The reason that asparagus is good for pregnant women is its folate content. According to a publication in the journal Nutrients , getting enough folate through diet or supplementation can provide a protective effect against neural tube defects, including spina bifida.

4. Improve digestion

Half a cup of asparagus can provide up to 7% of your daily fiber needs. For this reason, including it in your regular diet is a way to promote digestive health. Evidence suggests that fiber helps feed friendly bacteria in the gut, such as Bifidobacteria and Lactobacillus.

5. They improve the defense system

Asparagus is a multivitamin, as it contains the vitamins of group B, C and E. In addition, it has minerals such as potassium, phosphorus, iron and magnesium. Therefore, and coinciding with the data of a study published in the Journal of Pharmaceutical Biology , this food helps to strengthen the defenses.

Among other things, its folate content helps in the formation of antibodies, red and white blood cells. Therefore, it is recommended as a supplement for anemia.

How to cook them

Once cooked, asparagus can be used as a garnish to accompany any of your meals. Or, you can include them as ingredients in other dishes.

Ingredients

• 1 handful of asparagus.
• 2 liters of water.
• 2 tablespoons of salt (30 g).

Preparation

• First, wash the asparagus under running water for a few seconds.
• Next, put them in a bowl of water to remove any dirt residue.
• Then cut off the tough part of the stalks, as they don’t taste very good.
• Bring a pot of water to boil with two tablespoons of salt.
• Finally, pour in the asparagus.
• Let them cook for 3 minutes.
• To know if they are ready, try them. They should be crisp.

Recommendations to prepare them

• Do not cook them for more than 7 minutes so they do not lose their properties. 
• They do not require a lot of water to cook them. 
• If you want to make the most of its nutrients, consume the juice of its roots.
• If you put the cooked asparagus in boiling water for 1 minute, and then put them on ice, they will be brighter to accompany your salad.
• Preserve the broth, as it contains cleansing properties.
• They can be cooked in water, steam or on the grill.
• Keep in mind that fine asparagus cooks quickly, is crispy on the outside, and soft on the inside. While the thick ones take time to cook and their texture is a bit rough.

• To keep them in the refrigerator, store them in a plastic bag.
• Its best flavor is during the first 3 days.
• Avoid eating canned asparagus, as they do not have the same amount of nutrients or the same flavor.

In sum, the consumption of asparagus within a context of healthy and balanced diet can contribute to increasing well-being. They are varied in nutrients, low in calories and we can prepare them in different ways. Still not trying them?