Asparagus for health: How the spring vegetable strengthens the body!

Asparagus is considered one of the typical spring vegetables and is very popular due to its high nutrient content. It consists of around 95 percent water and only has around 16 calories per 100 grams. This combination makes asparagus a healthy choice for a low-calorie diet. The vegetables also contain a lot of fiber, which leads to good satiety.

The vitamins it contains also have health benefits: asparagus provides vitamins C, A, E and various B vitamins, especially folic acid. A portion of 300 grams of asparagus already covers the daily requirement of folic acid. It also contains minerals such as magnesium and potassium, the latter of which has a diuretic effect. However, people with gout or kidney problems should consult a doctor before consuming asparagus.

Nutrient content and preparation

Green asparagus has a higher content of vitamin C and folic acid compared to white asparagus. In order to preserve the nutrients as best as possible, fresh and plump asparagus spears should be chosen. A good sign is squeaky bars. When cooking, especially in a lot of water, minerals are released into the cooking water; therefore it is recommended to use this for soups or sauces.

Asparagus can also be eaten raw, although the typical nutty aroma is intensified when cooked. A classic accompaniment is Hollandaise sauce, which is high in calories (250 to 350 calories per 100 ml) and often contains less egg in ready-made versions. Homemade hollandaise has the advantage of containing fewer additives. Alternatives to hollandaise include frying asparagus or using it in raw salads to save fat.

For all asparagus lovers who want to create a delicious and nutritious version, we recommend an asparagus risotto. This requires 500 grams of asparagus (alternatively 250 grams each of white and green asparagus), 270 grams of risotto rice, 1 tablespoon of butter, 1 teaspoon of vegetable stock powder, 50 grams of grated Parmesan and 1 onion. The preparation includes, among other things, boiling the asparagus peels and steaming onions before cooking the rice with the asparagus stock. Finally, parmesan and asparagus pieces are mixed in and the dish is seasoned with salt and pepper.

The bitter taste of asparagus is due to the taste and is harmless to health; it can be alleviated by adding sugar to the cooking water.