Did you know that edible asparagus is actually in its young form? If you let it grow any further, it matures into a large fern—good luck adding that to a slice of pizza! Here in the Philippines, we grow this crop commercially and import it from other countries. It doesn’t grow all year round either, no matter where you are in the world. Cultivating it takes up a lot of space, roughly several square meters for each plant. It takes three to four years after planting the seed before we can actually harvest the edible parts. This is why it is a bit pricier than your usual veggies! But it does come with a host of nutrients.
The article discusses the health benefits of asparagus, a vegetable rich in antioxidants, vitamins, phosphorous, and potassium. It is low in calories, making it ideal for weight management. Asparagus is also high in fiber, promoting regular bowel movement and a healthy gut. Furthermore, it contains folic acid, beneficial for early fetal development. The article provides tips on choosing fresh asparagus and suggests various ways to prepare it, including baking, sautéing, steaming, or eating it raw in salads.
If you’re a fan of cooking shows, chances are you have heard of asparagus—long green sticks, rough bud shape on the tip, usually partnered with pizzas, pastas, and steaks. Don’t be fooled into thinking it’s only for high-class dining, having these tasty green delicacies regularly come with great benefits.
Sprouting Goodness
Fresh asparagus on a cutting board and a large skein of twine
Shooting for Nutrients
Everybody would enjoy a vegetable that’s tasty and nutritious in equal measure—asparagus is one of the perfect examples. Here are some of the reasons why getting asparagus during grocery shopping is one of the best bang-for-buck decisions you can do:
Tightly packed with antioxidants
Female jogger
Like many vegetables, asparagus is rich in antioxidants. One good benefit of this is protecting your skin from aging. Besides that, asparagus also contains flavonoids like quercetin. Beyond being anti-inflammatory and antiviral, it helps you manage your blood pressure and reduce the risk of certain cancers.
Nutrient-heavy, calorie-light
Grilled salmon steak with green asparagus in teriyaki sauce on wooden table
Looking to decrease the numbers on the scale? Stick with a regular serving of asparagus. You’ll only be consuming 20 calories plus a good dose of Vitamins C, E, A and K, phosphorous, and potassium in every 90 grams of asparagus. Make a habit of having it on the side, and soon enough the number on the scale will slide down.
Get a good gut feeling
Woman, heart and hands on stomach for fitness, weightloss diet or holistic gut wellness
It’s chock-full of fiber too! Regular intake of asparagus will provide regular bowel movement. Soluble fiber also helps feed the good bacteria in your intestines, which dominos into having a stronger immune system.
Mommy’s baby-benefiting snack
Side view of asian pregnant woman
Thanks to folic acid present in asparagus, moms can aid their baby’s development in the womb, especially in the first few months of pregnancy. Vitamin B9 is an essential nutrient that helps the production of red blood cells and DNA, making sure baby’s early stay in mommy’s womb is as beneficial as can be!
Prepping the Perfect Stalks
grilled asparagus with salt and pepper in a dish
If you’re heading to the market soon, take note of these details for choosing fresh asparagus. Simply put, it’s just two things: color and length. Look for strong colors with long, firm, and straight stems. If you find a stalk that’s a little dull and has small growths on the sides, it may taste a little bitter after you cook it at home.
Want to prolong the shelf life of asparagus? Clean the stems as soon as possible, then store them in a closed bag. Fresh asparagus can last up to 10 days in the fridge when you do this.
If you’re craving for a quick snack, one of the simplest ways is to season asparagus with salt, olive oil and pepper before baking them in the oven. Enjoy them as soon as they turn golden. You can also sauté asparagus with a little olive oil or steam it so as not to lose any of its nutrients. For all the quick chefs out there, you can simply eat them raw, chopped, or mixed into a salad.
You don’t have to feel fancy to have something tasty and nutritious—health benefits, after all, are for everybody. So, go get your sticks and stalks and have a green-tastic delicious time with some asparagus!
More references:
Asparagus - Uses, Side Effects, and More. WebMD, 2020.
7 Reasons Why You Should Eat More Asparagus. Healthline, 2018.
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