Asparagus are spring vegetables rich in beneficial properties. Let’s find out which are the main ones.
Asparagus are vegetables belonging to the Liliaceae family, the same to which garlic belongs. There are many varieties : wild asparagus (also called asparagine), cultivated, green, white, purple and pink. The most common are green ones.
All these varieties, besides being very tasty, have numerous beneficial properties . Let’s see what they are in the details.
Asparagus: properties and benefits
Asparagus is a source of fiber, mineral salts (especially chromium, potassium, iron, phosphorus and calcium) and vitamins (vitamins A, C, E and folic acid). They also contain glutathione , a substance that helps cleanse the liver and fights free radicals, along with the antioxidants of which they are also rich. They are very effective as diuretics, because they contain asparagine , an amino acid that helps eliminate excess sodium.
Thanks to chromium, they are excellent for controlling diabetes , while potassium makes them useful for regulating blood pressure and ensuring the proper functioning of the muscles.
Another beneficial substance contained in asparagus is inulin , a carbohydrate that nourishes the bacterial flora and therefore stimulates digestion, fights constipation and strengthens the immune system. Finally, thanks to folic acid and vitamin B12, these vegetables guarantee the well-being of the nervous system and the brain.
Asparagus: nutritional values and calories
Asparagus is not very high in calories : 100 g raw, in fact, contain only 29 kcal, while boiled 41 kcal. The complete nutritional values per 100 grams of raw vegetables are:
– Water 91.40 g
– Protein 3.3 g
– Carbohydrates 3.3 g
– Sugars 3.3 g
– Fat 0.2 g
– Cholesterol 0 g
– Total fiber 2 g
– Vitamin A 82 µg
– Vitamin C 18 mg
– Vitamin B1 0.21 mg
– Vitamin B2 0.29 mg
– Vitamin B3 1 mg
– Iron 1.2 mg
– Phosphorus 77 mg
– Calcium 25 mg
How to cook asparagus
Asparagus are very versatile. They can be steamed, boiled, or in the oven . They are excellent seasoned with just a drizzle of oil and a pinch of salt, but even tastier with a little balsamic vinegar, or au gratin with breadcrumbs and parmesan. Finally, you can use them to prepare soups, velvety and risotto.