asparagus
Asparagus is a plant similar to the shape of spear, grown and grown in sandy soil and in ideal conditions to grow it grows to a length of about 25 cm in a period of 24 hours, and has several types of green, white and purple asparagus. Green asparagus is the most common, white asparagus is hardest to harvest, while purple asparagus is smaller but tastes better than the rest.
Asparagus is one of the most nutritionally balanced fruits. It contains many vitamins, fiber and essential nutrients including folic acid. Its nutritional value is low in calories, and it does not take much effort and time to prepare it.
How to prepare asparagus
Asparagus can be used and prepared in several ways, including:
- Asparagus boiled: One of the best ways to cook asparagus is to put in salted water and leave it boil for a period of minutes to four minutes until maturity, and then take it out and put it in cold water to cool completely; to keep the green color, and then dried and submitted.
- Roasted Asparagus: You can cook asparagus, put it with a little oil on the grill and leave for about ten minutes to maturity, and then dipped with a little salt or lemon juice, and served hot or at room temperature.
- Asparagus Roasted: · Cook the asparagus in the oven so that it is placed with a little oil to avoid dryness, leaving until it ripens and turns brown.
Note: Pickle can also be prepared from asparagus.
Benefits of asparagus for healthy body
Asparagus has many benefits for the human body, including:
- Heart Health: Asparagus contains vitamin K, which helps to clot the blood, and contains a group of vitamin B regulates the levels of amino acids in the body that may be a factor for heart disease, in addition to the presence of fiber and antioxidants and anti-inflammatory, all of which is useful for heart health.
- Blood sugar regulation: Asparagus helps regulate blood sugar levels, thanks to its vitamin B6.
- Skin health: Asparagus protects the skin from sun damage and pollution, thanks to its antioxidants.
- Kidney Health: Asparagus is a natural diuretic for urine. It saves the body from excess salts and fluids, cleanses the kidneys of toxins and protects against the formation of pebbles.
- Fighting signs of aging: Asparagus contains vitamin B12 and folic acid, which work together to reduce age-impaired cognitive impairment. It also helps improve response levels and also contains antioxidants that resist the signs of aging.
- Pregnancy Health: Asparagus preserves the health and safety of the fetus and is an important food during childbearing age because it contains the folic acid essential to protect the neural tube of the fetus.
- Gastrointestinal health: Asparagus preserves the digestion process, as it contains many fibers and proteins.
- Cancer prevention: Asparagus has a protective substance that protects against cancer, because it contains large amounts of antioxidants and anti-inflammatory drugs.
The nutritional value of asparagus
A cup of fresh asparagus (134 g of asparagus) contains the following nutrients:
- 27 calories.
- 0.16 g fat.
- 5.2 g carbohydrate.
- 1.88 g sugar.
- 2.8 g fibers.
- 2.95 g protein.
- 32 mg calcium.
- 2.87 g iron.
- 19 mg magnesium.
- 52 mg phosphorus.
- 202 mg potassium.
- 2 g sodium.
- 0.54 mg zinc.
- 70 μg folic acid.
- 7.5 mg of vitamin C.
- 0.192 mg thiamine.
- As well as low amounts of potassium and vitamins B6 and E.