Tuesday, June 23, 2020

Asparagus : Health benefits, nutritional facts and how to buy, clean, store, prepare and work with asparagus.

Asparagus is a very popular vegetable among health-conscious individuals due to its many health promoting abilities and high levels of nutrition. As a spring and summer veggie all the way. You're  start seeing it in March and then it's gonna be available all the way throughout July. This is not only when it's going to have the best flavor and texture but this is when you're gonna get it at the best price and remember guys this goes for all of your fruits and veggies.
Buying your produce in season is always deliver the best bang for your buck.  Both flavor and costs asparagus is an extremely cooling food that has a lot to offer. This is packed with B vitamins, antioxidants, fiber and fully.

 This article include everything about asparagus: Health benefits, nutritional facts and how to buy, clean, store, prepare and work with asparagus.
Asparagus : Health benefits, nutritional facts and how to buy, clean, store, prepare and work with asparagus.

Table of contents 

§  Nutritional facts of asparagus
§  Health benefits of asparagus
§  Everything you need to know about how to buy, store, clean and prepare.
§  Summary

Nutritional facts of asparagus

The following nutrient in 100 grams of raw, asparagus(USDA) contains:

·        Calories: 20
·        Protein: 2.2 g
·        Carbohydrates: 3.9 g
·        Dietary fiber: 2.1  g
·        Sugar: 1.9 g
·        TotalFat: 0.1g
·        Saturated fat : 0 g
·        Polyunsaturated fat : 0.1 g
·        Monounsaturated fat: 0 g
·        Cholesterol :  0 mg
·        Sodium :  2 mg
·        Potassium: 202  mg
Asparagus is packed with vitamins, minerals and other healthy nutrients that are important for our overall health. It is incredibly nutrient dense so one cup per day is more than enough. It is a great source of vitamin K as well as vitamin A folate, iron, vitamin C and thiamine. It is also a good source of dietary fiber, antioxidants, anti-inflammatory compounds and is low in calories not only is asparagus  a great source of vitamins and minerals but it is also a tremendous source of potent and unique antioxidants.


Health benefits of Asparagus

Let’s discuss some of the amazing health benefits of asparagus:

1. Rich in antioxidants:

Asparagus : Health benefits, nutritional facts and how to buy, clean, store, prepare and work with asparagus.


It is a great source of unique flavonoid antioxidants such as quercetin. It is also high in antioxidants such as polyphenols, vitamin C and vitamin E. These antioxidant compounds can help to fight free radicals and oxidative stress, which protects our cells and reduces inflammation.

2. Improve cardiovascular health:


Consuming asparagus regularly is also healthy for our heart and can reduce the risk of developing heart disease. It can help to lower and regulate blood pressure levels, which is often attributed to its good levels of potassium and potent antioxidants. It can also help to promote the health of our blood vessels and arteries. While its high levels of nutrition and antioxidants can reduce free radicals that can damage the cardiovascular system. The good levels of dietary fiber and asparagus is also healthy in this regard.

3. Good for digestion:
It can also help to improve overall digestion and promote the functioning of the digestive tract. This is often associated with the good levels of fiber found in asparagus which can add in soluble fiber to our diets.This will help add bulk and support regularity and bowel movements. The soluble fiber in it can also help good bacteria in the gut to thrive increasing nutrient uptake from the healthy foods we eat and even strengthening our immune system.
4. Help to promote weight loss:
Asparagus : Health benefits, nutritional facts and how to buy, clean, store, prepare and work with asparagus.

Consuming asparagus regularly can help to promote weight loss and healthy weight management. It is considered to be a very weight loss friendly food. This is because asparagus is very low in calories, while also being high in nutritional value. The good levels of fiber in asparagus can also help to reduce cravings and overeating throughout the day.
Also it is a great source of hydration since asparagus is almost 95% water. Research has shown that low-calorie, water rich foods have been associated with weight loss.
5. Rich in folate:
Asparagus : Health benefits, nutritional facts and how to buy, clean, store, prepare and work with asparagus.

As a matter of fact the folate content in asparagus is so high. It's been said to be are productive tonic. So any of you ladies out there thinking about getting pregnancy  you're gonna want to eat up.

6. Acts as cleanser:
Asparagus is also a cleanser. It cleanses the blood and the kidneys and it's been known to assist in the healing of skin disorders, infections and fevers.

How to buy, store, clean, prepare and work with asparagus?


There are a few different varieties of asparagus out there including purple and white but green is by far the most popular variety out there.
When you're buying asparagus you want to look for stocks that are a nice vibrant green. The tip should be tight and firm and then just be sure that the stem here isn't dried out or wilted.

The one thing you will notice when you're buying asparagus is that the sizes can vary from very  skinny to big in fact and know that no matter what size you're buying as long as they're in season. They're all delicious but it's good to keep in mind what type of dish you're making when you want to pick out the size of asparagus. You're going to use so for instance.
The skinny is great raw in salads, medium ones good on the grill and the big harder ones great in the heart of your dish. 
Store:
They would all work in any of the dishes but it's good to keep in mind once you get your asparagus home if you're not using it right away just remove the rubber bands. Put it in a plastic bag and remove as much air as possible then pop it in your veggie drawer.  It is good for a week or so.
Preparing
When it comes to preparing asparagus. It's super simple.
First you want to give it a good rinse under some cold water and then all we have to do is get the ends off. You have two options here first option is you just pick up a spear holds it horizontally in front of your body take your two thumbs about an inch and a half two inches from the bottom or where you start to see the color change then you're just gonna gently push away from you.  You'll see the stock will break. The tough end you'll discard and then the top tender part of the asparagus is what you're going to eat that's actually a great job. If you have some kids you're trying to get in the kitchen.
Second option if you don't have the time or the desire to deal with each stock individually you just bunch them all up together and then you're just going to cut off the ends and again it's about an inch and a half two inches up from  top and bottom. You're ready to cook it up.
 You can either go with a simple steam. It's really great either roasted or thrown on the grill. Put it in your favorite stir-fry a nice light saute. It's delicious or just go ahead and enjoy it raw.
When it comes to pairing asparagus with other flavours remember what grows together goes together so asparagus loves other spring flavors things like mint, parsley lemons, peas.
Summary
Asparagus can boost our immunity, reduce inflammation and reduce the risk of developing certain chronic diseases. Incorporate asparagus into your diet and enjoy the health benefits of its and stay healthy.
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