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From curing a hangover (result!) to offering daily vitamins, the humble asparagus might not seem powerful, but its health benefits are impressive. Here’s everything you need to know about this seasonal vegetable with serious bite.
Here’s why the benefits of asparagus make it spring’s healthiest vegetable
According to nutritionist Jessica Shand, “Asparagus is one of spring’s ultimate anti-inflammatory gifts, containing vitamin C to support your immune system, for collagen synthesis as well as vitamin A for its immune health properties and vitamin K for bone health – making it particularly ideal to support your body during peri-menopause and menopause. It’s also high in folate, which is “important for a healthy pregnancy, not to mention a rich source of dietary fibre to promote a healthy gut.”
Added to this, asparagus is high in glutathione – a major antioxidant that is “excellent for supporting the liver,” adds nutritional therapist Farzanah Nasser. “Glutathione recycles other antioxidants in the body (like vitamin C) and can be found in nearly every cell. It’s also vital for healthy immune function and cellular repair – making asparagus a powerful food for overall health,” she continues. “Glutathione often gets depleted by substances such as alcohol and paracetamol – so it’s great to include asparagus in your evening and morning meals to help boost your levels.”
The plant is so rich in nutrients and antioxidants that it can compete with a multivitamin. With plenty of health properties from folic acid to vitamin E, this seasonal vegetable might look simple, but it’s far from it. “If you can opt for purple asparagus as it contains high amounts of plant pigments called ‘anthocyanins’ responsible for its vibrant colour and has powerful antioxidant effects in the body. This is important as antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease such as cancer,” explains Shand. Whichever variety of asparagus you eat – white, green, pink or purple – this spring vegetable has plenty of health benefits.
The 8 health benefits of asparagus
High in antioxidants and vitamins, you could say that asparagus is one of spring’s healthiest vegetables when it’s in season. Here’s how you can benefit from eating this spring vegetable.
- Vitamin E and vitamin C help against oxidative stress
- Thiamine and B vitamins are great for boosting energy and help focus concentration levels as well as regulating blood sugar
- Vitamin K can help with blood clotting and bone health
- Folic acid, which is essential for pregnant women as it contributes towards healthy fetal development
- Beta-carotene and carotenoids promote the assimilation of vitamin A and help prevent skin ageing signs
- Glutathione, which counteracts free radicals as it’s a powerful antioxidant
- Magnesium and potassium can help manage anxiety and manage blood pressure
- Asparagus is a good source of fibre – good for digestion and your gut bacteria
When not to eat asparagus
You’ll be pleased to know that asparagus is considered free of contraindications, but because eating them can stimulate diuresis, it’s worth checking if you should eat them if you are suffering from kidney stones, kidney failure or any urinary infections.
How should you eat asparagus: cooked or raw?
Whether you eat asparagus cooked or raw, the benefits remain unchanged. To incorporate the vegetable into your evening meals, “lightly steam or sauté it (rather than overcooking) to preserve all of the nutrients – charring it on a pan with some olive oil brings out it’s nutty flavour and is delicious,” advises Nasser. There are also benefits to repurposing the water you cook it in. You boil the water like a detoxifying tea and add lemon and ginger for extra detoxing benefits, which can also help deal with a hangover! We’re sold.
This article was originally published on British Vogue.
