As warmer weather finally approaches, farmers’ markets will come alive with seasonal produce. Eating seasonally is beneficial for several reasons. First, eating foods produced seasonally has less impact on the environment as they typically don’t have to travel large distances. Second, since the food doesn’t have to spend days traveling on a truck, it’s often fresher and might even be slightly higher in nutrients. Seasonal produce may also be more cost-effective.
If you’re looking to eat more seasonally this spring, a good way to get started is with this vegetable of the month of March!
Asparagus
Asparagus is such a welcome vegetable after a long winter and can be purchased in green, white, or even purple varieties (the purple will turn to green when heated). The succulent green vegetable called asparagus belongs to the lily family and is the Greek name for shoot or sprout.
- Rich in essential nutrients: Asparagus is a good source of vitamins A, C, E, K, and B-complex vitamins such as folate, as well as minerals like iron, calcium, phosphorus, magnesium, and potassium.
- Supports digestive health: Asparagus is high in fiber, which helps to promote digestive health, thereby aiding in bowel movements and preventing constipation. Asparagus contains a prebiotic called inulin that does not get broken down till it reaches the large intestine. In the large intestine, it acts as a food source for good bacteria like Lactobacilli that aids nutrient absorption, reduces risk of allergies and prevents colon cancer.
- May help with weight loss: Asparagus is low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and reducing calorie intake.
- Improves heart health: Asparagus contains antioxidants, which help to protect the heart and blood vessels from damage. It also contains folate, which can help to reduce the risk of heart disease. Being rich in vitamin K, asparagus helps lower the risk of coronary calcification and coronary heart disease.
- May have anti-inflammatory properties: Asparagus contains compounds that have anti-inflammatory properties, which may help to reduce inflammation in the body and prevent chronic diseases.
- May support healthy pregnancy: Asparagus is a good source of folate, which is important for healthy fetal development and can help to prevent birth defects. Deficiency of folate in pregnant women can result in neural tube defects in their babies.
- May support healthy brain function: Asparagus contains nutrients like folate, vitamin E, and vitamin K, which may support healthy brain function and reduce the risk of cognitive decline.
- Contains anti-carcinogenic properties: The best way to ward off the silent killer called cancer is to enjoy a quality lifestyle and a healthy diet! Asparagus contains anti-cancer properties owing to its high content of plant compounds called phenols which help to boost glutathione. Phenols act as antioxidants that improve immunity and help the body fight against free radical damage.
- Activity against type 2 diabetes: Regular intake of asparagus helps regulate blood sugar levels by boosting the production of insulin. It also contains anti-inflammatory properties that reduce inflammation and oxidative stress, which could also be one of the triggers of type 2 diabetes.
Try asparagus roasted with garlic and served with a squeeze of fresh lemon. A risotto or pasta featuring asparagus and greens or an asparagus tart are great for entertaining.
In addition to the above benefits, asparagus is also known to be effective in improving skin health, preventing signs of premature aging, reducing the risk of rheumatoid arthritis and relieving PMS related symptoms. So, the next time you head to the supermarket, you know which vegetable to stock your basket with!
Contributors: IIN; Dr. Jockers