Asparagus is a good source of vitamin C and is an excellent source of folate. It also contains glutathione, an antioxidant that promotes health. The vegetable is a very low in calories, 100g of fresh spears carry just 20 calories, and its spears contain moderate levels of dietary fibre. 100g of fresh spears provide 2.1g of roughage. Dietary fibre helps control constipation conditions, decrease bad (LDL) cholesterol levels by binding to it in the intestines and regulate blood sugar levels. Studies suggest that high-fibre diet help cut down colon-rectal cancer risks by preventing toxic compounds in the food from absorption. Fresh asparagus also contains fair amounts of antioxidant vitamins such as vitamin-A, and vitamin E.
Regular consumption of foods rich in these vitamins helps develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Did you know?
The name asparagus is Greek for “stalk” or “shoot.” The ancient Greeks believed that asparagus had medicinal qualities and could cure toothaches and bee stings. Asparagus is a member of the lily family and is related to onions, leeks, and garlic. It is cultivated for its edible young shoots, which are long and unbranched with compact, pointed tips made of tiny leaves.
Uses and Storage.
Asparagus stalks of similar width with tightly closed tips should be selected. Young asparagus is thinner and generally more tender. Fresh asparagus should be stored in the refrigerator with the cut ends immersed in water and should be used within a day or two.
Fresh asparagus is best steamed or microwaved until just crisp-tender. Steaming should be done quickly, with the spears in an upright position to heat the stalks evenly. The spears also can be roasted briefly in the oven with a little olive oil. Cooked asparagus is best served immediately and simply, without rich sauces. Asparagus spears also can be cut into diagonal pieces and stir-fried.
2002. Encyclopedia of foods. San Diego, Calif.: Academic Press.
Nutrition And You.com. 2022. Top 12 Asparagus Nutrition facts and Health benefits. [online] Available at: <https://www.nutrition-and-you.com/asparagus.html> [Accessed June 2022].