Now’s the time to make the most of this nutritious springtime perennial
One of the most sought-after vegetables usually signaling the arrival of spring is asparagus. Farmer’s markets and supermarkets are brimming with this “king of vegetables,” aptly named by France’s King Louis XIV, who cultivated them in greenhouses so he could enjoy them throughout the year.
This tender perennial stem vegetable belonging to the Asparagaceae family was considered a prized delicacy by the ancient Greeks and Romans. Asparagus is closely related to Liliaceae plants which also include onions and garlic. Asparagus is believed to have originated along the coastal regions of the eastern Mediterranean and Asia Minor regions and is considered one of the oldest known vegetables.
Health benefits of asparagus
Asparagus is naturally rich in many different healthy nutrients and compounds we can take advantage of. Therefore, this “king of vegetables” is a must-buy not only for its delicious flavor but to obtain its powerful nutritional benefits:
- It packs antioxidants helping neutralize cell-damaging free radicals that lead to accelerated aging.
- Helps our brain fight cognitive decline.
- Contains a rich source of glutathione, a detoxifying compound helping break down carcinogens.
- Has high levels of the amino acid asparagine, a natural diuretic increasing urination, helping rid the body of excess salt.
- An excellent source of folate, a B-vitamin important in preventing neural tube defects in infants.
- One cup of asparagus provides 70 percent of your daily need for vitamin K. Adequate vitamin K helps improve bone health by increasing calcium absorption and reducing urinary calcium excretion.
- Contains no fat or cholesterol.
- Very low in sodium.
- Contains 3 grams of fiber in a 5.3-ounce serving.
- Is a significant source of thiamin and vitamin B6.
- Asparagus is a rich source of rutin, a plant pigment that strengthens capillary walls.
Interesting side note on asparagus
After eating asparagus, some people will notice a distinctive, funny smell in their urine detected as early as 15 minutes after eating this spring delicacy. It’s completely normal and has been observed for centuries.
During digestion, the vegetable’s sulfurous amino acids break down into smelly chemical components in all of us. The components are “volatile,” meaning airborne to where the odor wafts upward as the urine leaves the body.
But not all people will notice this smell as only about 25 percent of all individuals can smell these compounds. They have a unique gene allowing them to smell the odor from the compounds – or maybe they have an excellent sense of smell!
Selection and storage of asparagus
Asparagus is found year-round in supermarkets, but the spears are at their peak and most flavorful during the spring. When choosing asparagus, stalks should look firm, straight, smooth, and uniform in size. The color should be dark green with tightly-closed caps. Stalks to avoid are dull-colored with broad ridges in the stems, which usually indicates older stalks that will not be as flavorful.
Store asparagus in the refrigerator set at 38-40 degrees F as higher temperatures will cause it to lose natural sugars, vitamin C, and flavor. They will also become tough and decay if kept at room temperature.
For more information on asparagus, including recipes, visit:
http://www.michiganasparagus.org/nutrition/
