A signal of spring, asparagus also has a reputation for causing stinky pee. Still, the vegetable’s green, white and purple spears are worth celebrating, with many regions of the world marking the arrival of asparagus season with dedicated feasts.
Germany goes crazy for its beloved spargel. City festivals, a museum and designated travel routes all pay tribute to the country’s seasonal white asparagus. Closer to home, the city of Hart, Michigan, goes as far as crowning an asparagus queen at its annual National Asparagus Festival. More than an excuse for a party though, asparagus provides many health benefits for older adults.
The Health Benefits of Asparagus
1. Asparagus is a source of iron.
Half a cup of cooked asparagus spears provides 5% of the iron we need every day.
2. Asparagus is a rich source of folate, a B vitamin.
Just four asparagus spears supplies over 20% of the folate we need every day. Folate is a water-soluble B vitamin that’s important for maintaining a healthy nervous system.
3. Asparagus is brain food.
Asparagus is an excellent source of the amino acid, asparagine, named in the vegetable’s honor. Asparagine is essential for proper brain function; deficiencies can cause trouble with memory.
Known in scientific circles as a non-essential amino acid, asparagine is still critical to our overall health. Non-essential amino acids regulate digestion and absorption of nutrients, help immune function and enable us to rid our bodies of harmful toxins, which can cause inflammation and speed up the aging process.
4. Asparagus is a rich source of vitamin K.
Half a cup of cooked asparagus spears contains over 55% of the recommended daily intake of vitamin K. Vitamin K is critical to maintaining bone health alongside calcium and vitamin D. Clinical studies show that adequate amounts of vitamin K can prevent new bone fractures, particularly in those with osteoporosis.
5. Asparagus is a natural diuretic.
Asparagus, thanks to the amino acid, asparagine, helps rid our bodies of fluids, flushing out compounds such as salts in the process. Those diuretic benefits help keep blood pressure in check, and can help those with edema.
How to Incorporate Asparagus into Your Diet
There’s little denying that asparagus and hollandaise sauce are soul mates. Thankfully, there are plenty of healthy twists on the decadent accompaniment that don’t skimp on flavor. Instead of butter and eggs, mix avocado and Greek yogurt in your blender for an equally creamy asparagus topping. A simple poached egg also makes for the perfect protein pairing atop a handful of raw or steamed asparagus spears. Easier yet, toss asparagus with olive oil, lemon juice and pepper, then throw it under the broiler. Trim woody ends and peel tough skin before cooking, leaving the asparagus crown in tact.
