Why you should eat asparagus, not just on National Asparagus Day
When in the south of England, I love it when you see the farm shops ‘Asparagus here’ signs at the side of the country roads.
Asparagus contains nutrients (see list below) which can help support normal skin, eye, bone and immune health, cell growth and development, normal blood pressure and clotting, and provides antioxidant properties, helping protect body cells from free radical damage. It also provides us with prebiotic soluble fibre, which feeds our good bacteria, helping keep our gut microbiome healthy.
An 80g serving of steamed asparagus contains approximately:
Fibre - 1.1g
Vitamin K - 41mcg
Folate - 82mcg
Vitamin A - 155mcg
Vitamin C - 6.5mg
Potassium - 226.4mg
Vitamin E - 1.2mg
Phosphorus - 53mg
Lutein - 1160mcg
Ensure you eat 5-7 asparagus spears (approximately 80g), so that it counts as a full portion of vegetables.
Gentle and quick cooking methods (without being in contact with water), like steaming and sautéing, are ideal to help preserve vitamin C and folate content. But asparagus can also be stir-fried, griddled or roasted.
Fat (from extra virgin olive oil, avocado, cheese, oily fish) can help the absorption of vitamins A, E & K in asparagus.
British asparagus season is usually from the end of April into June, so get eating, and look out for purple and white varieties, too.
Here are some ideas of how to include asparagus in your diet this asparagus season. Bon appetit!
Recipe ideas:
Tuna, asparagus and cannellini bean salad
Asparagus risotto
Salmon and asparagus flan
Asparagus in stir fry vegetables
Asparagus with poached or boiled eggs
Asparagus soup
Lemon chicken and asparagus traybake
Pea, asparagus, prawn and lemon orzo
These last three make delicious side dishes to meals:
Griddled or roasted asparagus with harissa
Asparagus with parmesan shavings
Asparagus with lemon, salt and extra virgin olive oil
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