Nutrients For Digestive And Heart Health

Nutritionists get excited when asparagus is in season.

Asparagus is low in calories and fat, and high in fiber and vitamins, making it a perfect and easy side dish when roasted or grilled. But you can also get the many nutritional benefits of asparagus in salads and quiches.

And for a vegetable with such a unique, earthy flavor, asparagus is also surprisingly versatile. “I love asparagus,” Grace DeRoca, R.D., tells TODAY.com. “I love it in quiches, I love it in soups and stews, I love it in risotto,” says DeRoca, a spokesperson for the Academy of Nutrition and Dietetics.

asparagus nutrition

in raw asparagus cupI get the following result:

• 27 calories
• 3 grams of protein
• fat 0.2g
• 5 grams of carbohydrates
• 2.8 grams of dietary fiber

Asparagus benefits

One serving of asparagus contains “approximately 3 grams of fiber and 3 grams of protein,” which helps balance carbohydrates, DeRoca says.

As TODAY.com previously explained, the fiber in asparagus not only helps you stay on track, but also helps manage your blood sugar levels.

And asparagus is one of the few vegetables that contains inulin, a type of prebiotic fiber, Debbie Petitpain, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told TODAY.com told. This helps feed the beneficial bacteria in your gut, promoting overall digestive health.

Petitpain points out that asparagus contains antioxidants such as glutathione, which “help fight free radicals” and may reduce the risk of cancer.

Asparagus is also secretly a great source of vitamins and minerals, DeRoca says. “A lot of people don’t know that it’s quite high in vitamin C and also has some iron,” she says. This vegetable also contains significant amounts of B vitamins and magnesium. “Most people don’t get enough magnesium, so it’s nice to get some magnesium,” DeRoca added.

Asparagus can have heart-healthy benefits because it contains asparaptin, a compound that: May improve blood flow And it can help lower your blood pressure in the process, DeRoca explains.

Can you eat the whole asparagus stalk?

Experts say the entire stalk of asparagus is edible. However, the thick, hard edges have a wooden texture, so some people may not like eating them.

DeRoca says that when you roast asparagus, chop it into pieces and leave the thick ends a little longer to soften them. Or, if you don’t like thick asparagus, you can look for pencil-thin asparagus instead. They contain similar amounts of nutrients but have different textures, says Petitpin.

Thin asparagus is the same plant, but “it’s younger because it’s just been pulled earlier,” DeRoca explains. We have baby kale and baby spinach, which she says can be considered “toddler asparagus.”

Thin asparagus “tends to be softer and cooks faster,” Petitpin says, making it perfect for steaming or eating raw. Thick asparagus has a “meaty texture” and is suitable for grilling or roasting, she added. Some people may choose to peel the thick skin of asparagus, she notes.

For a milder flavor, try white asparagus

White asparagus is grown without exposure to sunlight, which inhibits chlorophyll production, Petitpin explains.

“White asparagus has a milder, more delicate flavor than green asparagus, and tends to be thicker and more tender,” she says. “It is considered a delicacy in many parts of Europe and requires more labor to grow, which can result in higher prices.”

White asparagus contains similar nutritional benefits as green asparagus, but because green asparagus contains chlorophyll, it contains slightly more vitamins and fiber, Petitpin says. adds.

Why does my pee smell strange after eating asparagus?

If you’ve ever noticed that your urine smells a little strange after eating asparagus, it’s not just your imagination.

DeRoca says what you’re smelling is actually the result of asparagus acid, a compound unique to asparagus. When your body breaks down aspartic acid, it produces several sulfur-containing byproducts that are responsible for that weird pee odor.

However, not everyone notices that the smell of urine changes after eating asparagus.

In some cases, it’s due to a lack of a genetic variation that allows for the pleasure of smelling asparagus pee, Petitpain says. For others, it may simply be that the body breaks down asparagus acid more efficiently and it smells less. cleveland clinic Say.

Try these amazing asparagus recipes.

Asparagus can be eaten cooked, raw, or as a complementary ingredient in quiches, casseroles, soups, salads, and more.

Both experts say roasting or grilling asparagus is their favorite way to enjoy this vegetable. Petitpain likes to keep things simple, roasting or grilling asparagus with olive oil, salt and pepper “as a simple, flavorful side.” “Leftovers can easily be pureed with broth and cream to create beautiful soups.”

DeRoca’s other favorite way to use asparagus is to make the thick ends into a fully cooked quiche or chop them into scrambled eggs. She also likes to use them in spring vegetable soups, creamy risottos, or sliced ​​into visually striking ribbons for salads.