Prized for its versatility, taste and nutritional advantages amid an increasing number of plant-based diets , asparagus is having a moment. With the worldwide asparagus market now valued at a whopping $28.6 billion, it's a vegetable many people can't get enough of.
"There's a lot to love about asparagus," says Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition . "It has a unique flavor and texture, is packed with fiber, vitamins and antioxidants and is great to add to salads, soups or simply roasted as a side dish."
Here are some of the top nutritional benefits asparagus has to offer — plus why cooking it helps reduce bloating and gas over eating the vegetable raw.
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Is asparagus good for you?
Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium, phosphorus and niacin — plus nearly two grams of both protein and dietary fiber in only about seven stalks, per the U.S. Department of Agriculture . Nutrients like these "are helpful in supporting gut health, immune health, blood sugar stabilization and improved cholesterol levels," says LeeAnn Weintraub , a registered dietitian and nutrition consultant based in Los Angeles.
Asparagus also contains plenty of vitamin C — an antioxidant that helps protect cells against oxidative stress, "potentially reducing the risk of chronic diseases," says Messer.
The vegetable is also a good source of folate , which can further help "with things like vision, digestion and disease prevention," explains Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics . She adds that asparagus also serves as a prebiotic, which means it provides beneficial gut bacteria.
Asparagus can aid in healthy weight management as well, Messer says, because it has a low number of calories — only about 28 In seven stems—and its high-fiber composition enhances satiety. She also commends its significant vitamin K levels, stating, "this nutrient plays a crucial role in blood coagulation and skeletal integrity."
An unexpected advantage of this veggie is that it includes special characteristics known for boosting the activity of crucial enzymes responsible for breaking down alcohol. This could be why asparagus has been associated with hangover relief ," says Messer.
What causes asparagus to make your urine smell unpleasant?
However, it's not entirely positive news. Because of its high fiber content, certain individuals might encounter bloating "With significant intake of asparagus," explains Messer. "Since our bodies do not break down fibers, our intestinal bacteria ferment them instead, which can lead to the production of gas," she notes.
Aside from possible stomach unease, this veggie is well-known for altering the scent of urine. According to Smith, this off-putting aroma stems from a substance known as asparagusic acid, exclusive to this plant. She clarifies, "During digestion, this acid converts into sulfur compounds, which then rapidly vaporize upon excretion, leading to a distinct odor."
Interestingly, due to genetic differences among individuals, not all people can detect the odor associated with asparagus consumption. urine odor ," says Weintraub.
Is it possible to consume asparagus without cooking it first?
According to Smith, the health advantages of consuming asparagus remain largely unchanged whether you have it raw or cooked. However, cooking the asparagus prior to consumption may lessen the bloating and gas commonly linked with this veggie. This is due to the fact that heat from cooking softens the plant’s cellular structure, thereby simplifying digestion.
According to Weintraub, cooking asparagus can involve roasting, grilling, steaming, baking, or searing. However, she notes that boiling asparagus might result in a waterlogged or mushy texture, which is generally undesirable. Some individuals opt for consuming asparagus raw instead. Raw asparagus can lend a crunchy and invigorating element when added to salads or dishes like smoothies "And can be savored as an individual treat," notes Smith.
Regardless of your preferred way to enjoy it, she notes, "asparagus is a nutrient-rich, low-calorie veggie brimming with fiber, vitamins, and antioxidants — rendering it an excellent component for a healthy diet." balanced diet ."
The article initially appeared on USA TODAY: Certainly, asparagus is beneficial for your health. However, here’s why you might want to limit how much of it you eat.