Millions of spears of fresh asparagus are now being harvested by New Zealand growers, with supply expected to peak around Labour Weekend before tapering off after Christmas.
According to Dr Carolyn Lister, Principal Scientist and Science Team Leader (Food & Health Information) at Plant & Food Research, and a Trustee for 5+ A Day Charitable Trust, asparagus is full of prebiotic plant fibres which promote the growth of healthy bacteria in the gut, supporting regular bowel movements. Its potassium content also acts as a natural diuretic and reduces water retention.
"If you add asparagus into your diet, your digestive system will certainly thank you for it," Dr Lister said. "You can lightly steam and blanch them, grill them, or add them to quiches, stir-fry dishes, and every salad combination imaginable. The addition of avocado alongside it will provide healthy fats to help you absorb some of the phytonutrients. One of my favourite spring lunches is an avocado, asparagus, and strawberry salad with either feta or some canned tuna to add some extra protein."
Asparagus is also a source of folate, critical for healthy cell growth and function. Eating half a dozen asparagus spears either raw or lightly steamed provides about half the recommended daily folate intake. It also contains a range of B vitamins, including thiamine, riboflavin, niacin, and pantothenic acid, which support metabolism and the nervous system, as well as vitamin C for immune support.
Naturally low in calories and containing dietary fibre, asparagus is also suited for those looking to manage weight, as it slows digestion and provides satiety. Dr Lister noted that asparagus is among the fastest-growing vegetables in New Zealand, able to grow up to 17cm on a warm day. "It only takes two or three minutes to prepare in the kitchen, so it's a very simple way to up your daily intake of essential fibre, folate and vitamins," she said.
Source: 5ADay