Asparagus, benefits and nutritional composition

Asparagus is the tender and young stem obtained from the asparagus plant. It is a plant that belongs to the Liliaceae, like garlic and onions. Its origin is the Mediterranean, both Greeks and Egyptians already consumed it 7,000 years ago, but it was the Romans who brought it to Spain. Very characteristic mild flavor, with a size between 20-40 cm long, with greater or lesser thickness and with two main varieties, the asparagus white and green.

• Green asparagus or wild asparagus: it grows outdoors, in contact with sunlight, like any other plant it absorbs light and gives it its characteristic green color. Until the end of the 19th century, this was the asparagus that was consumed.
• White asparagus: it grows underground, and hence its color, by not giving it sunlight, chlorophyll does not act and loses its characteristic green color. Its cultivation began at the end of the 19th century.

Nutritional composition

In the green asparagus stand out, like all vegetables, for their high content of Water, although they are one of the vegetables that protein contribute and are rich in fiber.

• Antioxidant vitamins C, E and provitamin A, in addition to folates.
• .
• Potassium,
• Iron,
• Match
• Iodine
• Magnesium and phosphorus in small amounts

Has asparagine, substance responsible for its characteristic flavor. The white asparagus They are similar in composition, although with fewer vitamins than greens, especially in vitamin C and folates. In addition, canned asparagus contains less minerals due to the blanching they receive in their processing, except for sodium, which is added as a preservative.

Featured Nutrients

Fiber

Asparagus contains mainly insoluble fiber (cellulose). Insoluble fiber adds bulk to the stool and helps food pass through the digestive tract faster.

Potassium

This mineral is essential for transmission and generation of the nerve impulseso, it participates in muscle contraction, as well as in the water balance, both inside and outside the cell. One of the consequences of electrolyte loss due to dehydration can be to suffer cramps, so a diet rich in foods rich in potassium can prevent them.

Match

The main function of phosphorus is the participation of bones and teeth. It participates in the metabolism of lipids and carbohydrates and helps in the formation, conservation and protein repair of tissues and cells. Participates in the production of ATP (a molecule that helps to store energy), in kidney function, muscle contraction, nerve impulse ...

Vitamin A

It is necessary for the proper functioning of the retina, for the good condition of the skin and mucous membranes. In addition, it participates in the training and maintenance of teeth, soft tissue and boneor. Vitamin A is found in two ways in food:

• Retinol: it is the active form of vitamin A. It is present in foods of animal origin such as cod liver or whole milk.
• Carotenoids: are dark-colored pigments found in foods of plant origin and once ingested, the body is capable of transforming them into their active form of vitamin A. El carotene most abundant in it is beta-carotene.
• Vitamin E: It acts in the body as an antioxidant, stimulates the immune system against bacteria or viruses, helps to dilate blood vessels and prevents the formation of clots, in addition to participating in cell function.

Vitamin C

La is an antioxidant that helps fight free radicals that they produce in the body for different reasons, harmful to the body. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in the healing of wounds and participates in the absorption of iron.

Folates

Another of the not inconsiderable vitamins in green asparagus are folates also called or vitamin B9, it intervenes in the production of red blood cells, in the development of the nervous system, participates in the synthesis of genetic material and in the formation of antibodies . In addition, it is very important when it comes to preventing anemia and spina bifida in pregnancy.

Health benefits

• Weight reduction and maintenance. Thanks to its low calorie content, they make it an ideal food in low-calorie diets and in weight maintenance diets. In addition, its fiber content provides satiety.
• Disease prevention. Like many other vegetables, it is a great source of antioxidants, antioxidants help fight free radicals that are produced in the body for different reasons, harmful to the body as they alter the DNA of genes, proteins and fats. Low levels of antioxidants are precursors of some diseases such as cancer or cardiovascular diseases.
• Diuretic. Asparagus is very rich in potassium and low in sodium (except canned asparagus), which favors it in the body. Therefore it is beneficial in case of hypertension, kidney stones or fluid retention.

• Pregnancy. Its content makes it a very suitable food for pregnant women, as it helps prevent spina bifida, among other things.
• Constipation. Foods rich in promote intestinal transit and related diseases, such as hiatal hernia, diverticulitis, hemorrhoids and even some type of cancer of the large intestine.

When to avoid them?

• In case of hyperuricemia, and due to uric acid salts, they should avoid foods rich in purines, and asparagus is one of them, since the body transforms these purines into uric acid.

How to choose and keep them

Depending on the type of asparagus that you want to consume, we will look at one or the other characteristics.

Fresh asparagus

We must choose those straight and firm, without changes in color and with closed and compact gems. It is advisable to discard those with bumps or spots. Once at home, we must save them wrapped in a damp cloth, Keeping in the fridge for up to three weeks, if they are left in the plastic bag they only last two or three days. The most recommended, to enjoy its flavor and properties, is to consume it as soon as possible from its purchase.

Canned asparagus

We must look at its different classification according to its diameter:

• Extra thick: its thickness varies between 14-19 millimeters.
• Thick: its thickness varies between 11-14 millimeters.
• Medium: its thickness varies between 9-11 millimeters.
• slim: its thickness is less than 9 millimeters.

In addition to thickness, according to their uniformity, color and opacity, they can be classified as Extra, First and Second category. its thickness varies between 11-14 millimeters.

They are kept in a cool and dark pantry, and can last for years (according to expiration date).

When to eat them?

The best time to eat asparagus is spring, from November to May we can find them in the market, although without a doubt the months of April and May are their best time. Grilled, sautéed, in rice dishes, accompanied by meat or fish ... its culinary applications are many. White asparagus can be eaten throughout the year, as it is grown in greenhouses. Canned asparagus is another way to consume this rich product, widely consumed worldwide.

• The best time to eat asparagus is spring; in the months of April and May it has its best flavor and most properties.
• Asparagus is a source of antioxidants, which help fight free radicals, which are harmful to the body as they alter the DNA of genes, proteins and fats.
• Canned asparagus has a high sodium content, since it is used as a preservative, therefore it is not recommended in people with hypertension.

Diploma in Human Nutrition and Dietetics

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