The asparagus is a delicious, fresh, and highly nutritious vegetable that can be easily incorporated into your diet, as you can boil, bake, sauté, or fry it. Additionally, you can prepare it in salads, soups, creams, or as a side dish.

Everything suggests that this vegetable originated in the Mediterranean thousands of years ago. According to experts, asparagus was widely consumed by the Egyptians and Romans, who attributed important medicinal properties to it. Furthermore, this vegetable was also part of the offerings dedicated to the gods. Years later, during the Renaissance, its consumption was prohibited on the grounds that it was an aphrodisiac, however, by the 18th century, asparagus had gained popularity among the upper class.

Although this vegetable comes from the Mediterranean, its cultivation spread across Europe, Asia, Africa, and America. Today there are three varieties of asparagus: green, purple, and white. The best part is that all three are equally delicious.

You can also read: How to Blanch Asparagus

What nutrients do asparagus contain?

This vegetable will surprise you with the large amount of vitamins and minerals it contains. That's why we recommend you start consuming it right away.

• Calcium
• Phosphorus
• Magnesium
• Potassium
• Selenium
• Sodium
• Vitamin A
• Vitamin C
• Vitamin K
• B Vitamins: B1, B2, B3, B6, and B9
• Iodine
• Zinc

Additionally, asparagus is also rich in antioxidants, fiber, protein, and beta-carotenes. It is worth mentioning that the latter are ideal for preventing heart diseases, making you look younger, and have benefits for vision. To top it off, this vegetable also has diuretic properties, making it an excellent option for those who retain fluids.

You can also read: Fight anxiety by eating these foods

5 good reasons to eat asparagus

In addition to being rich in fiber, antioxidants, and nutrients, asparagus is very low in calories, making it a great ally for adopting a healthy diet, all to help you feel good, full of energy, and with the best attitude. Below, we tell you more about the many benefits of eating this vegetable, from improving digestion to fighting depression; you will be amazed.

Forget about constipation

Thanks to the fact that asparagus is rich in fiber, this vegetable is your best option for cooking soups, salads, and all kinds of dishes, which will improve your digestion and strengthen your digestive system.

Does asparagus help with weight loss?

It is important to emphasize that, although there have been no scientific studies to prove the effects of asparagus on weight loss, the nutrients it contains have been associated with weight loss.

One of the main advantages of consuming this vegetable is that it contains very few calories, making it your best ally if you are on a diet. It also contains at least 94% water and a lot of fiber.

Asparagus against depression

Because this vegetable is rich in folic acid, a vitamin associated with a decrease in the risk of suffering from depression, asparagus is your best option, according to research published in 2008.

You can also read: The best vegetables for diabetes

Fight hypertension

If you suffer from hypertension, it might be a good idea to start including this vegetable in your weekly menus, as this disease can cause heart attacks. Experts recommend the consumption of this vegetable because it contains a significant amount of potassium, which helps lower blood pressure.

Do asparagus prevent osteoporosis?

As mentioned earlier, asparagus is rich in vitamin K, iron, calcium, and phosphorus, vitamins and minerals linked to healthy bones. Additionally, vitamin K is associated with strong bones and a decreased risk of developing osteoporosis. 

The best recipes with asparagus

Now that you know that asparagus is rich in vitamins, minerals, fiber, and antioxidants, you are surely looking to incorporate it into your diet. Don’t worry, at Kiwilimon we have the best asparagus recipes for every day of the week.

• Asparagus with Parmesan
• Anti-Stress Juice
  
• Salmon in Chili de Árbol Sauce
  
• Filet Mignon with Béarnaise Sauce
• Salmon Wrapped with Asparagus
• Roasted Portobello Sandwich with Asparagus and Panela Cheese
• Dairy-Free Asparagus Cream
• Asparagus Omelette Wrapped in Bacon with Goat Cheese
• Bacon-Wrapped Asparagus with Prune Sauce
• Spaghetti with Asparagus and Creamy Ham
• Macaroni Soup with Asparagus and Peppers
• Asparagus with Dijon Mustard Vinaigrette