How many do you eat asparagus? These stems are a herbaceous plant that can reach up to 1.5 m in height . Its name derives from the Persian word asparag , what does it mean Shooting. They can be white or green, depending on the way they are grown. When they are covered with earth, they will be white when harvested; p But if they are allowed to grow naturally, in the open air and with sunlight, they will be green.
- High fiber content
- Vitamin C and E.
- Content in b-carotenes (provitamin A) and lutein.
- Minerals like iron , phosphorus and potassium.
- Content in lignans and flavonoids.
Benefits for the organism
Some of the benefits or contributions of these vegetables of high nutritional value to our body are:
1. Natural diuretics
They are composed of a large amount of water and asparagine, an amino acid that is eliminated through urine. It has diuretic properties that help decrease the amount of glucose in the bloodstream . Likewise, it reduces fats and sugars
2. Prevent premature aging
The asparagus has antioxidants that fight the radicals that damage the skin. In addition, vitamins A, C, E and K nourish, but also increase the healing process.
3. They are rich in zinc
Asparagus is one of the most protein rich vegetables. Also, they contain a large percentage of zinc and folic acid, substances that strengthen the nervous system. Its consumption helps keep the body healthy, prevents mental deterioration and increases sexual potency.
4. Improve digestion
They have laxative effects that favor intestinal transit , thanks to its high content of cellulose fiber . Similarly, they help reduce cholesterol and accelerates the speed with which sugars pass into the blood, preventing cardiovascular disease.
5. Source of nutrients
Asparagus is a multivitamin, since it contains the vitamins of group B, C and E. However, minerals such as potassium, phosphorus, iron and magnesium make them a source of nutrients.
Further, improve the defenses of the immune system because it contains folates, which help in the formation of antibodies, red and white blood cells . It is a recommended food for people with anemia.
Meanwhile, it is recommended to eat asparagus during pregnancy , since they help prevent malformations or pregnancies ahead of time.
6. Hormonal balance
Another of the properties of the asparagus are the phytochemicals, which are also responsible for reinforcing the immune system . Among these compounds are saponins that help stabilize the body's hormones , since they stimulate growth and increase testosterone.
- Do not cook them for more than 7 minutes so they do not lose their properties. They do not require a lot of water to cook them.
- If you want to make the most of its nutrients and components, consume the juice obtained from its roots.
- If you place the asparagus 1 minute in boiling water and then put them on ice, they will be brighter to accompany your salad.
- Preserves the broth, since it contains depurative properties.
- They can be cooked in water, steam or grilled.
- If you want to enhance their effects, eat them for 3 days in a row.
- Take into account that the fine asparagus cook quickly, they are crispy on the outside and soft on the inside. While thick asparagus take time to cook and its texture is a little rough.
- To preserve the asparagus, when refrigerated, store it in a plastic bag. It should be noted that its best flavor is during the first 3 days.
- Avoid eating canned asparagus, they do not have the same amount of nutrients or the same taste.
How to cook them?
Once cooked, the asparagus can serve as a garnish to accompany any of your meals. Or, you can include them as ingredients in other dishes.
- 1 handful of asparagus
- 2 liters of water.
- 2 tablespoons of salt (30 g).
- Wash the asparagus under the stream of water for a few seconds.
- Put them in a container with water to remove any dirt residue.
- Cut the hard part of the stems, as they do not taste very good.
- Boil a pot of water.
- Add two tablespoons of salt.
- Pour the asparagus.
- Let them cook for 3 minutes.
- To know if they are ready, try them! They must be crispy.
Ready to enjoy and benefit from this superfood?
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