The label of appropriate asparagus eaters has long been a subject of debate: Should you cut Treeke’s spears with a fork and a knife, or are they acceptable appetizers?
Regarding the nutritional value of asparagus, there is little dispute. Here are its most notable health attributes, as well as new ways to prepare it from New York Times cuisine.
It is rich in prebiotics.
Asparagus contains a type of prebiotic fiber Called Inulin, said Elizabeth Klingbeil, a dietary professor and assistant at the University of Texas in Austin. Your stomach cannot decompose inulin, she says, so it goes into your non-digested intestines. Once there, inulin helps feed the good bacteria that make up your Intestinal microbiome.
When these good bacteria feed on inulin in asparagus and other foods rich in fiber, they produce compounds that play a role in Prevent inflammation In your intestines, said Dr. Klingbeil. Over time, excessive inflammation can increase your risk of chronic gastrointestinal diseasesIncluding inflammatory intestine disease and colon cancer.
Nourishing intestinal bacteria with prebiotic fibers can have advantages beyond your digestive system, said Douglas Moellering, associate professor of nutrition sciences at the University of Alabama in Birmingham. The first research suggests a healthy intestinal microbiome could improve your brain function, stress levels and mood through a complex network called Intestinal brain axis.
It could help protect your sight.
Asparagus is a good source of two antioxidants called lutein and zeaxanthine, which help support the part of the retina of your eye called the macula.
A healthy macula helps you to see details and bright colors directly in front of you, said Richard Van Breemen, professor of pharmaceutical sciences at Oregon State University. When the cells of your macula decompose, which can occur as you age, your vision can start to blur. This condition, called Age -related macular degenerationAffects almost 13% of Americans aged 40 and over. (In serious cases, you can lose your sight entirely.) And although eating lutein and foods rich in zeaxanthine does not completely detail eye diseases, Dr. Van Breemen said it could help.
It is a good source of vitamin K.
Six asparagus spears contain about 40 micrograms Vitamin K – A respectable start 90 to 120 micrograms Recommended daily. When you cut yourself, some proteins help your blood to coagulate to stop bleeding, said Vanessa Da Silva, a dietary educator and diabetes at the Sarver Heart Center at the University of Arizona. These proteins, called coagulation factors, need vitamin K to operate.
Is there a “healthiest” way to prepare asparagus?
Asparagus is a nutritious addition to your diet, whatever the way you prepare it, said Nancy E. Moran, associate professor of pediatrics in the nutritional division of the Baylor College of Medicine.
But if you want to maximize the bioavailability of the vitamins and minerals of the asparagus (in other words, with what ease your body can access it), Dr. Klingbeil said that it was better to steam or roast the spears.
The chemical structures that make up the asparagus nutrients are “narrowly folded,” she said. The heat of cooking can loosen these folds so that your body can easily use the compounds. Experts generally do not recommend boiling asparagus, because some Vitamins can surrender in water.
You could sometimes find purple or white asparagus next to the green stems on the market. The colors reflect a slightly different composition of antioxidants, but the experts agree that they are all comparable nutritious.
And by the way: “There is nothing wrong with you” if you notice that your urine has an unpleasant smell after eating asparagus, said Dr. Da Silva. Some asparagus compounds contain chemical sulfur, known for its spicy perfume. When your body breaks down these compounds, part of this sulfur can be found in your urine.
As for the debate at the label, Dr. Moran said that she liked to cut her asparagus with a fork and a knife – but did not throw any judgment on the pickers.
“The important thing is that you eat your vegetables,” she said.
The asparagus is the star of this silky spring green soup, supplemented by terreous spinach and herbs and soft fennel and leeks.
Recipe: Asparagus, spinach and leeks
Slice the asparagus at an angle guarantees that it is not stringy. For a tender chill texture, cook it for a minute or two less than soy shrimp.
Recipe: Sautéed fast shrimps and asparagus
Yes, you can eat raw asparagus. The use of a vegetable peeler to shave thick stems in ribbons gives the vegetable a delicate net, welcome to the grains and soft mushrooms.
Recipe: Asparagus mushroom grain bowl