Get to know the health benefits of asparagus
Are you getting the grills ready for summer BBQs? I don’t know about you, but when the grill is fired up, I always hope there are some seasonal veggies sizzling on it, and one of my very favorites is asparagus! Since I love exploring and discussing food's connection to our bodies, I thought I’d dive into asparagus in a few ways:
Health benefits
Optimal ways to eat it
Adding it to your diet
Try to grow it yourself
Asparagus, has a unique look, with its vibrant spears, but it’s also nutritious and can be easily added to your diet. There are a few things to consider to get the most nutrition out of asparagus, thankfully it’s the season we can give growing it a try or hope we live in an area with fresh asparagus at the farmer’s market.
Health Benefits of Asparagus
Rich in Nutrients: Asparagus is a low-calorie vegetable, packed with essential vitamins like A, C, E, and K. It’s also a great source of folate, which is vital for cellular function and tissue growth.
Antioxidant Properties: It provides a range of antioxidants, including vitamin E, vitamin C, and glutathione, helping combat free radicals and reduce oxidative stress.
Supports Digestion: High in dietary fiber, asparagus promotes regularity and supports digestive health. The prebiotic fiber in asparagus also aids in maintaining a healthy gut microbiome.
Aids in Weight Management: Given its high water content and low-calorie nature, asparagus can be a great addition to your meals if you’re looking to manage or lose weight.
May Improve Mood: Asparagus contains a moderate amount of tryptophan, an amino acid that can boost serotonin levels, potentially improving mood and well-being.
Optimal Ways to Eat Asparagus
Keep it Simple: Steaming or roasting asparagus can help retain its vitamins and minerals. Lightly season with olive oil, salt, and pepper to enhance its natural flavors.
Avoid Overcooking: Overcooking can cause nutrient loss and result in a soggy texture, the goal is to cook it just until tender-crisp.
Pair it Wisely: Combine asparagus with foods rich in healthy fats, like avocado or nuts, to enhance the absorption of its fat-soluble vitamins.
Adding Asparagus to Your Diet
Breakfast Boost: Add chopped asparagus to your morning omelets or frittatas for an extra dose of greens. (one of my favorites!)
Salad Star: Lightly blanched asparagus spears add a crunchy texture and fresh taste to salads. (besides salads, try adding it to rice and quinoa bowls with a little tahini sauce, goat or feta cheese, some chickpeas and your favorite protein for an easy meal that makes for a great lunch the next day)
Satisfying Side: Serve grilled or roasted asparagus as a delicious side dish with your favorite protein, such as fish or chicken. (keeping it simple is still a treat, I like a little garlic on mine too, adds a little more nutrition and flavor)
Pasta Perfection: Mix asparagus into pasta dishes for a burst of color and nutrition. (tastes great with seasonal tomatoes such as sun golds)
Growing Asparagus in Your Garden
For those with a green thumb or aspiring gardeners, growing asparagus at home can be a gratifying endeavor. I have tried it, but I wouldn’t say I was successful. It takes a little patience, but is worth it, and here are some general tips to keep in mind:
Long-Term Commitment: Remember, asparagus plants take about two to three years to start producing harvestable spears, but once established, they can provide yields for up to 20 years.
Choose the Right Spot: Plant asparagus crowns in a sunny spot with well-drained soil. Since asparagus is a perennial, ensure it has a permanent location.
Planting Depth: Dig trenches about 6-12 inches deep and plant the crowns 12-18 inches apart, allowing room for growth.
Care and Maintenance: Water regularly and control weeds to prevent competition for nutrients. Mulching can help retain soil moisture and suppress weeds.
First Harvest: Refrain from harvesting in the first couple of years to allow the plants to establish strong roots. Afterward, you can enjoy the fruits of your labor each spring.
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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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