Asparagus are spring vegetables rich in beneficial properties. Let’s find out together the main ones.
Asparagus belong to the Liliaceae family, the same as garlic. There are many varieties: wild, green, white, purple and pink asparagus. The most common one is the green type.
They are all very tasty and rich in beneficial properties. Let’s learn something more about them!
Asparagus: everything you need to know about them
Asparagus are rich in fibers, mineral salts (chrome, potassium, iron, phosphorus and calcium) and vitamins (A, C, E and folic acid). Moreover, they contain glutathione, which helps purifying the liver and fighting free radicals, together with antioxidants.
These vegetables have also diuretic effects. They contain asparagine, an amino acid which helps eliminating excess sodium. Thanks to its content of chrome, asparagus are extraordinary to keep diabetes under control. Their potassium content helps regulating blood pressure and guarantees the proper functioning of our muscles.
Asparagus also contain inulin, a carbohydrate which feeds the bacterial flora and stimulates digestion, fights constipation and strengthen the immune system. Finally, thanks to its content of folic acid and vitamin B12, these vegetables improve our nervous system and brain wellness.
Asparagus: nutritional values and calories
These vegetables do not contain many calories. 100gr of raw asparagus only contain 29kcal, while the boiled ones contain 41kcal. The nutritional values of 100gr of raw product are:
– Water 91,40g
– Proteins 3,3g
– Carbohydrates 3,3g
– Sugar 3,3g
– Fat 0,2g
– Vitamin B1 0,21mg
– Cholesterol 0g
– Vitamin A 82mg
– Total fiber 2g
– Vitamin B3 1mg
– Iron 1,2mg
– Phosphorus 77mg
– Vitamin C 18mg
– Calcium 25mg
– Vitamin B2 0,29mg
How to cook asparagus
These vegetables are very versatile. You can steam, boil, or bake them. Season them with just a little oil and a pinch of salt, or add balsamic vinegar. Try and cook them au gratin with grated cheese and breadcrumbs. Finally, you can also use asparagus to prepare soups, purees or risotto.
Photo source: https://pixabay.com/it/asparagi-verdure-cibo-organici-2538848/
ultimo aggiornamento: 13-03-2019