NEW YORK – Proper asparagus-eating etiquette has long been a subject of debate: Should you cut the tree-like spears with a fork and knife, or are they an acceptable finger food?
When it comes to the vegetable’s nutritional value, though, there is little dispute. Here are its most notable health attributes.
It is rich in prebiotics
Asparagus contains a type of prebiotic fibre called inulin, said dietitian Elizabeth Klingbeil, an assistant professor at the University of Texas at Austin. Your stomach cannot break down inulin, she said, so it passes into your intestines undigested. Once there, the inulin helps nourish the good bacteria that make up your gut microbiome.
When these good bacteria feed off the inulin in asparagus and other fibre-rich foods, they produce compounds that play a role in preventing inflammation in your intestines, Dr Klingbeil said. Over time, excess inflammation can increase your risk of chronic gastrointestinal diseases, including inflammatory bowel disease and colon cancer.
Nourishing gut bacteria with prebiotic fibre may have benefits beyond your digestive system, said Dr Douglas Moellering, an associate professor of nutrition sciences at the University of Alabama at Birmingham. Early research suggests a healthy gut microbiome could improve your brain function, stress levels and mood through a complex network called the gut-brain axis.
It could help protect your eyesight
Asparagus is a good source of two antioxidants called lutein and zeaxanthin, which help support the part of your eye’s retina called the macula.
A healthy macula helps you see sharp details and colours directly in front of you, said professor of pharmaceutical sciences Richard van Breemen at Oregon State University.
When the cells in your macula break down, which can happen as you age, your vision can begin to blur. This condition, called age-related macular degeneration, affects nearly 13 per cent of Americans aged 40 and older. And while eating lutein and zeaxanthin-rich foods will not stave off eye disease altogether, Prof van Breemen said it may help.
It is a good source of vitamin K
Six spears of asparagus contain around 40 micrograms of vitamin K. This is a respectable start to the 90 to 120 mcg recommended daily.
When you cut yourself, certain proteins help your blood coagulate to stop the bleeding, said dietitian and extension specialistVanessa da Silva at the University of Arizona. These proteins, called clotting factors, need vitamin K to function.
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Is there a ‘healthiest’ way to prepare asparagus?
Asparagus is a nutritious addition to your diet regardless of how it is prepared, said Associate Professor Nancy Moran, a paediatrics expert in the nutrition division at Baylor College of Medicine.
But if you want to maximise the bio-availability of asparagus’ vitamins and minerals – in other words, how easily your body can access them – Dr Klingbeil said it is best to steam or roast the spears.
The chemical structures that make up asparagus’ nutrients are “folded up tightly”, she said. Heat from cooking can loosen these folds so your body can readily use the compounds. Experts do not typically recommend boiling asparagus, since some vitamins can leach out into the water.
You might occasionally find purple or white asparagus beside the green stalks at the market. The colours reflect a slightly different make-up of antioxidants, but experts agree they are all comparably nutritious.
By the way, “there’s nothing wrong with you” if you notice your urine has an unpleasant odour after you eat asparagus, Dr da Silva said. Certain compounds in asparagus contain the chemical sulphur, which is known for its pungent scent. When your body breaks down these compounds, some of that sulphur can end up in your urine.
As for the etiquette debate, Dr Moran likes to cut her asparagus with a fork and knife, but casts no judgment on picker-uppers.
“The important thing is that you’re eating your vegetables,” she said. NYTIMES
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Living WellNutrition and dietHealth and well-being
