How nutritious is asparagus?

The method of preparing asparagus will affect the way the body absorbs nutrients - Photo: Washington Post

How you prepare asparagus will affect how your body absorbs the nutrients found in this plant, but generally speaking, any preparation will provide significant nutritional value.

Can you eat raw asparagus?

While raw asparagus isn't the typical way to eat it, it's perfectly fine, especially if you enjoy it that way. Raw asparagus contains natural enzymes and other compounds that are beneficial to digestive health, making it a great addition to salads.

However, cooking asparagus can help increase its ferulic acid and antioxidant content, which help protect cells in the body from stress and damage that contribute to many diseases and aging. The more antioxidants you get from food, the better.

So, while raw asparagus is still nutritious and safe to eat, cooking it can help boost its nutritional value.

Basically, raw asparagus is packed with essential vitamins and minerals.

It is an excellent source of vitamin K, which is important for supporting bone health and blood clotting.

Additionally, raw asparagus contains vitamin C, a powerful antioxidant that helps support the immune system and wound healing; it also contains small amounts of vitamin A, E, and other B vitamins.

Additionally, raw asparagus also contains folate, a B vitamin needed for DNA synthesis and repair, and fiber—an essential nutrient for the digestive and cardiovascular systems that many people don't get enough of in their daily diet.

How preparation affects nutritional value

Cooking any vegetable tends to alter its nutritional value to some degree. Using heat, water, or both when cooking will change the structure and availability of certain nutrients in the vegetable.

Some nutrients may increase, while others decrease after cooking.

In asparagus, cooking increases folate, potassium, selenium, vitamin C, and vitamin K. On the other hand, cooking asparagus slightly reduces iron and calcium content.

The best way to prepare vegetables is whatever makes you more likely to eat them. Whether you choose to eat asparagus raw or cooked, both are safe, healthy, and provide many important nutrients.

Cooked asparagus can be used in pasta dishes, soups or served with bread or grilled salmon.

However, some people may want to be cautious with raw asparagus. For example, if you have difficulty digesting raw vegetables or experience gas or bloating, you may want to eat cooked asparagus.

Also, like other raw vegetables, raw asparagus can carry a small risk of bacterial contamination, so always wash and scrub raw produce thoroughly before eating, especially if you have a weakened immune system and are more susceptible to illness. You should also peel the asparagus spines first.

Source: https://tuoitre.vn/mang-tay-co-gia-tri-dinh-duong-nhieu-den-muc-nao-20240920133634341.htm