Valued for its adaptability, flavor, and health benefits as more people seçen
صندuienwereten
plant-based diets
, asparagus is currently trending. With the global asparagus market
now valued
With a staggering price tag of $28.6 billion, this vegetable remains one that many people just can’t get their fill of.
“Many aspects of asparagus are quite appealing,” remarks Jen Messer, a nutrition consultant and registered dietitian.
Jen Messer Nutrition
It boasts a distinctive taste and consistency, brimming with fiber, vitamins, and antioxidants. It’s excellent for enhancing salads, soups, or served solo as a roasted accompaniment.
Below are some key nutritional advantages provided by asparagus along with reasons why preparing it cooked can help minimize bloating and gas compared to consuming it uncooked.
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Is asparagus beneficial for your health?
Asparagus is a nutrient-rich food offering an array of essential vitamins and minerals including calcium and magnesium.
phosphorus
and niacin — along with almost two grams of both protein and
dietary fiber
In just around seven stalks, as mentioned
U.S. Department of Agriculture
These nutrients can be beneficial for maintaining both gut and immune health.
blood sugar stabilization
“And better cholesterol levels,” states
LeeAnn Weintraub
a registered dietitian and nutrition advisor located in Los Angeles.
Asparagus is rich in vitamin C—an antioxidant that shields cells from oxidative stress, potentially lowering the risk of chronic conditions, according to Messer.
This veggie is likewise an excellent source of
folate
, which can additionally assist with aspects such as “vision, digestion, and disease prevention,” according to Kristen Smith, a registered dietitian nutritionist and spokesperson for the
American Academy of Nutrition and Dietetics
She mentions that asparagus acts as a prebiotic, implying that it supplies helpful gut bacteria.
Messer points out that asparagus can also help with maintaining a healthy weight due to its low calorie count.
only about 28
In seven stalks—and its high-fiber composition enhances satiety. She also commends its significant vitamin K levels, stating, “This plays a crucial role in blood coagulation and skeletal system maintenance.”
An unexpected advantage of the vegetable is that it also possesses distinct characteristics “that can boost the activity of crucial enzymes responsible for breaking down alcohol, potentially explaining why asparagus has been associated with”
hangover relief
,” says Messer.
What causes asparagus to make your urine smell unpleasant?
However, it’s not entirely positive news. Because of its substantial fiber content, certain individuals could encounter
bloating
“With significant intake of asparagus,” explains Messer. “Since our bodies do not break down fibers, our intestinal bacteria ferment them instead, which can lead to the production of gas,” she continues.
Aside from possible stomach issues, this veggie is well-known for altering the scent of one’s urine. According to Smith, this off-putting aroma stems from a substance known as asparagusic acid, exclusive to this plant. She clarifies, “Asparagusic acid decomposes into sulfurous compounds upon digestion; these same compounds then vaporize swiftly whenever you pass urine, leading to an unmistakable odor.”
Interestingly, due to genetic differences among individuals, not everyone can perceive the odor associated with asparagus consumption.
urine odor
,” says Weintraub.
Is it possible to consume asparagus without cooking it first?
According to Smith, the health advantages of consuming asparagus remain largely unchanged whether you eat it raw or cooked. However, cooking the asparagus prior to consumption may lessen the bloating and gas commonly linked to this veggie. This is due to the fact that heat from cooking softens the plant’s cellular structure, thus improving its digestibility.
According to Weintraub, cooking asparagus can involve roasting, grilling, steaming, baking, or searing; however, boiling asparagus might result in a waterlogged or mushy texture, which is generally undesirable. Some individuals opt for the raw form of this veggie instead. Raw asparagus brings a crunchy and invigorating element when added to salads or dishes like
smoothies
“And can be savored as an individual treat,” explains Smith.
Regardless of your preferred way to enjoy it, she notes, “asparagus is a nutrient-rich, low-calorie veggie brimming with fiber, vitamins, and antioxidants — rendering it an excellent component to add to your diet.”
balanced diet
.”
The article initially appeared on USA TODAY:
Indeed, asparagus is beneficial for your health. However, there are reasons to be cautious about consuming too much of it.
