A fun and tasty veggie even my 2 year old grandson enjoys! Whether eaten raw, steamed, or grilled these spears of fresh flavor are highly nutritious – offering us Vitamin K, B1, inulin, folate, and a great supply of fiber. Asparagus can be found along ditch banks growing wild or it is easy to grow in your own garden; and though I never seem to have an excess supply to need to preserve any, it can be frozen or canned. My first experience of eating these spears raw was in a vegetable bouquet – I don’t know why I never thought about enjoying them raw prior to that. Thanks to Dr. Axe for the well-researched nutritional details, numbered resources can be viewed in the original article.
There are three varieties of asparagus: American and British, which is green; French, which is purple; and Spanish and Dutch, which is white. The most common type of asparagus is green; the white asparagus is more delicate and is difficult to harvest; the purple asparagus is smaller and fruitier in flavor. Asparagus was first cultivated about 2,500 years ago in Greece, and it’s a Greek word that means stalk or shoot. Asparagus is native to most of Europe, western Asia and northern Africa. Early on, the benefits of asparagus nutrition were noticed and appreciated. When first cultivated, asparagus was used as a natural medicine. It became known for its diuretic properties, and enjoyed because of its delicate and distinct flavor.
Health Benefits of Asparagus
Good Source of Vitamin K Green asparagus – Asparagus is high in vitamin K, which is the blood clotting vitamin. Many studies have found that vitamin K can also improve our bone health. These studies have also demonstrated that vitamin K can not only increase bone mineral density in osteoporotic people, but it can actually reduce fracture rates (1).
Contains Anti-inflammatory and Antioxidant Properties – Anti-inflammatory and antioxidant nutrients help to reduce common chronic health problems including type 2 diabetes, heart disease and cancer. Asparagus is full of anti-inflammatory properties and antioxidants, both of which make it a great food for preventing disease.
Serves as a Natural Diuretic – Asparagus is used along with lots of fluids as “irrigation therapy” to increase urine output. This is especially beneficial for people who suffer from edema, which is the accumulation of fluids in the body’s tissues. It’s also helpful for people who have high blood pressure or other heart-related diseases.
Nourishes the Digestive Tract – Asparagus contains significant amounts of the nutrient inulin, which does not break down in our digestive tract. Instead, it passes undigested to our large intestines, where it becomes a food source for good and healthy bacteria.
Helps with a Healthy Pregnancy – Researchers now know that asparagus nutrition can help maintain a healthy pregnancy. There is a significant amount of folate in asparagus, making asparagus an important vegetable choice for women of childbearing age.
Good Source of Fiber – One serving of asparagus contains more than a gram of soluble fiber, which has been shown to lower our risk of heart disease. Soluble fiber dissolves in our bodies into a gluey mass that works to trap fat, sugars, bacteria and toxins, and move them out of the body. Because soluble fiber attracts water and turns to gel during digestion, it slows our digestion (6).
High in Vitamin B1 Thiamine – Like most of the B-vitamins, thiamine plays a role in how our bodies use energy from food and is vital for cellular function. Thiamine specifically helps the body convert carbohydrates to energy, which is important for metabolism, focus and strength.
Helps Fight Cancer – A surprising aspect about asparagus nutrition is that it’s rich in glutathione, a detoxifying compound that can help destroy carcinogens. Researchers believe glutathione is so pivotal to our health that the levels in our cells are becoming a predictor of how long we will live.
My favorite way to serve asparagus is to sauté it in organic butter for about 5-7 minutes or until it just becomes tender, and then sprinkle with a dash or two of Himalayan salt and serve it up. Mmmm…
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