How nutritious is asparagus?

The way you cook asparagus affects how your body absorbs its nutrients - Photo: Washington Post

The method of preparing asparagus will affect how your body absorbs the nutrients found in this plant, but generally speaking, all methods of preparation provide significant nutritional value.

Can you eat asparagus raw?

While raw is not the typical way to eat asparagus, it is perfectly fine, especially if you enjoy eating 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 levels of ferulic acid and antioxidants, which help protect cells in the body from stress and damage, which can lead 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 you 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.

In addition, 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 do not get enough of in their daily diet.

How processing affects nutritional value

Cooking any vegetable tends to alter its nutritional value to some extent. 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 whichever way 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