Asparagus is one of those vegetables that when eaten in season is magical. So, as we enter English asparagus season (which is also quite short), grab it, enjoy it and benefit from its wonderful nutritional profile.
Whether you eat it as a side, as part of a salad or pasta dish or in a soup, asparagus is a highly nutritious vegetable worth adding to your menu right now.
Clinical Nutritionist Suzie Sawyer gives us the low-down on the wonders of asparagus this National Asparagus Day!
Asparagus was once viewed as a delicacy and also widely used in medicinal folklore as a tonic and sedative, as well as easing inflammatory conditions. Nowadays, it’s widely known as a diuretic vegetable, meaning it helps excrete sodium, an excess of which can contribute to high blood pressure.
Asparagus has now been honoured to be part of its own family, Asparagaceae, further underscoring its uniqueness of taste and nutrient profile.
Around 100 different phytonutrient compounds have been found in asparagus. These are responsible for delivering many health benefits, including having an antioxidant action. Asparagus is rich in energising B-vitamins (especially folate, found in higher levels than in any other vegetable) and bone-loving vitamin K. It also contains immune-boosting vitamin C and vitamin E, plus a number of trace minerals including selenium which is frequently lacking in the daily diet. Indeed, asparagus contains about 22 key nutrients, so it really is a nutritional powerhouse!
Past generations were not too far off the mark using asparagus for inflammatory conditions. Research has found asparagus contains quite a unique profile of anti-inflammatory compounds called saponins. Inflammation is responsible for many of our degenerative health conditions as well as health niggles such as painful, swollen joints or skin complaints.
It’s also very high in antioxidant capabilities which protect the body against aging and many serious health concerns.
Asparagus has become hugely popular in many restaurant dishes or as a side. Importantly, it needs to be really fresh as it can degrade quickly when stored and become tasteless and chewy. The spears need to be firm, smooth and vibrant in colour (unless you’re going for the white variety!) It’s delicious quickly steamed, drizzled with a little olive oil, black pepper and sprinkled Parmesan cheese. Or why not try wrapped in parma ham?
Asparagus is often traditionally served with hollandaise sauce (you can also add a poached egg) or lemon mayonnaise. However, it works well in a traditional summer salad with Jersey Royal potatoes (also now coming into season), broad beans, peas and shallots.
Asparagus is an easy addition to any stir fry. It also works brilliantly in a quiche with salmon, or in a soup.
The less time it takes from harvest to plate the better as the sugars turn to starch quickly, giving it that tell-tale hardened feel. Much English asparagus takes only 24 hours to reach us from field to plate, hence the reason it is so sought after during these months.
What about the urine odour?
Most people will notice a distinct smell to their urine after eating asparagus which is perfectly normal and is down to something called asparagusic acid. Some people will notice it more than others. However, this compound is also cited as providing one of its amazing health benefits due to its function in the antioxidant pathways, so it is also doing you some good!
So, be sure to enjoy tasty English asparagus at its very best this season as well as the health benefits it provides.
FOR MORE GREAT DIET AND LIFESTYLE ADVICE:
Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.
Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.
Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.
Follow and Chat with Suzie on Twitter @nutritionsuzie
For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts
All images: Shutterstock