Is asparagus more nutritious, raw or cooked?

Asparagus is a very nutritious vegetable. The way you prepare it will affect how your body absorbs the nutrients in asparagus. Cooking asparagus or eating it raw will provide different nutritional benefits.

Although not a common way to eat asparagus, it is perfectly fine to eat it raw. Fresh asparagus is crispier when not cooked and can be used as an ingredient in salads, according to the health website Heathline (USA).

Raw or cooked asparagus contains many nutrients that are beneficial to health.

Raw asparagus is highly nutritious, packed with essential vitamins and minerals. It is a good source of vitamin K, which is important for blood clotting and can help keep bones strong.

Raw asparagus also contains vitamin C, a powerful antioxidant that boosts immunity and helps wounds heal. The B vitamins in raw asparagus are essential for DNA synthesis and repair. In addition, raw asparagus is rich in other important nutrients such as vitamins A, E, protein, fiber, iron, calcium, magnesium, phosphorus, and potassium.

Any vegetable will change its nutritional content when cooked. Because the heat will change the structure of some nutrients, causing the content of some substances to increase, while others will decrease.

Specifically, when cooked, asparagus increases its levels of folic acid, potassium, selenium, vitamin C, and vitamin K. The antioxidants in asparagus also increase after being cooked. These antioxidants protect your cells from damage caused by free radicals, thereby reducing inflammation, slowing aging, and preventing cancer.

Meanwhile, cooking will reduce some of the heat-sensitive nutrients in asparagus. For example, cooked asparagus will have lower iron and calcium content than raw asparagus.

Whether cooked or eaten raw, asparagus contains many beneficial nutrients. Depending on the needs and preferences, a person will choose to eat it raw or cooked.

For those who eat raw asparagus, experts recommend washing it thoroughly before eating to avoid the risk of infection. Cutting off the stem and slicing it thinly will make it easier to eat. People who often suffer from bloating and flatulence should limit their intake of raw asparagus because it can easily aggravate these digestive problems, according to Heathline .

Source: https://thanhnien.vn/mang-tay-an-song-hay-nau-chin-se-giau-dinh-duong-hon-185241107115339223.htm