Asparagus is an exotic vegetable that is gradually being accepted in cuisines all over the world. Asparagus shoots are usually found in Chinese foods and in some south-Indian meals as well. Asparagus, officially known as Asparagus officinalis, is a member of the lily family.This popular vegetable comes in a variety of colors, including green, white and purple. It’s used in dishes around the world, including frittatas, pastas and stir-fries.Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants.Antioxidants are compounds that help protect your cells from the harmful effects of free radicals and oxidative stress.Dietary fiber is essential for good digestive health.Just half a cup of asparagus contains 1.8 grams of fiber, which is 7% of your daily needs. Studies suggest that a diet high in fiber-rich fruits and vegetables may help reduce the risk of high blood pressure. Asparagus is particularly high in insoluble fiber, which adds bulk to stool and supports regular bowel movements.It also contains a small amount of soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract.Soluble fiber feeds the friendly bacteria in the gut, such as Bifidobacteria and Lactobacillus (21Trusted Source).Asparagus, like other green vegetables, is high in antioxidants. These include vitamin E, vitamin C and glutathione, as well as various flavonoids and polyphenols (6, 7). Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol (8Trusted Source,Trusted Source). These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects in a number of human, test-tube and animal studies (10Trusted Source, 11, 12Trusted Source, 13Trusted Source).What’s more, purple asparagus contains powerful pigments called anthocyanins, which give the vegetable its vibrant color and have antioxidant effects in the body (14Trusted Source). It is a relatively expensive vegetable, which is why it is used sparingly, mostly in gourmet meals. Apart from providing a crackling, crunchy taste, it offers a host of nutritional benefits. Among all the health benefits it provides, its ability to help combat Type-2 diabetes makes it a food with health-promoting properties. It is low in calories, high in proteins and a great source of minerals, especially potassium. Consuming asparagus regularly may lead to high urine and salt excretion that eventually helps in maintaining blood sugar level.Asparagus has long been used for herbal healing purposes for its potent medicinal properties. Given all the advantages of eating this vegetable, it is only prudent to include it in our diet to manage diseases like diabetes. Asparagus is not commonly available in India but you can find it in gourmet stores and on online food websites. If you are not sure how to really use this vegetable for consumption, pick your cues from the following recipes.
1. Asparagus with Sesame and Lemon
Fresh green asparagus is sauteed in butter with garlic and toasted sesame seeds. It is then garnished with lemon juice for a sour flavour. This dish is perfect for a light low-carb dinner or party appetiser.
2. Asparagus with Creamy Mushrooms
Two nutritious foods – asparagus and chestnuts – come together to dish out a flavourful and healthy dish. Asparagus and chestnuts are sauteed with spring onions and ginger and seasoned with soya sauce. Enjoy this delicious meal with creamy mushrooms and bread croutons on the side.
3. Yellow Pepper and Asparagus Stir-Fry
Crunchy asparagus is stir-fried with yellow peppers and almonds in olive oil and spiced up with red chilli and pepper. It is perfect for a healthy evening snack before dinner.
4. Spicy Sauteed Asparagus
Here is another asparagus small meal but with an Indian twist. Asparagus is sauteed in butter with a range of Indian spices like garam masala, coriander powder, salt, turmeric and chillies. It is garnished with sesame seeds and can be enjoyed in between the meals.
