Asparagus: A Spring Vegetable Rich in Vitamin K

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.

The-Health-Benefits-of-Asparagus

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.

Six asparagus spears provide nearly a quarter of the recommended daily intake of iron for older adults.

2. 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.

3. Asparagus keeps bones strong.

One cup of asparagus contains 70% 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.

4. 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, for example, mix avocado and Greek yogurt in your blender for an equally creamy asparagus topping.

A simple poached egg 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.

About the Writer

Tiffany Mayer

Tiffany is a journalist and author whose writing focuses on food and agriculture. Her work has appeared in local and national magazines and newspapers. Her first book, Niagara Food: A Flavourful History of the Peninsula’s Bounty, was published in 2014.

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