What’s in the asparagus
Asparagus is extremely healthy. It consists of 93 percent water, about two percent proteins, about four percent carbohydrates and only 0.2 percent fats. Asparagus therefore only has 150 calories per kilogram.
Nevertheless, asparagus contains many minerals – such as potassium (190 to 280 milligrams per 100 grams), which lowers blood pressure and is important for the functioning of the nerve impulse lines.
The calcium in asparagus (20 to 22 milligrams per 100 grams) is an important building block for teeth and bones. The phosphorus contained in asparagus (35 to 60 milligrams per 100 grams) improves the transport, storage and utilization of energy in the human body.
The relatively high nitrogen content (250 to 350 milligrams per 100 grams) stimulates kidney activity and leads to the well-known diuretic effect of asparagus.
There are also many essential vitamins in asparagus. Vitamin A, for example (0.03 milligrams per 100 grams) supports our eyesight and inhibits oxygen radicals.
Vitamin E (2.1 milligrams per 100 grams) has a strong influence on our nervous system and acts against heavy metals that form free radicals. Vitamin K (0.04 milligrams per 100 grams) is important for the blood and protects the organism from fungal diseases.
It is not clear whether green or white asparagus is healthier. While the amounts of various minerals and vitamins depend on whether the asparagus sees light before harvest, the differences are not significant. In any case, both asparagus colors are healthy.
People suffering from obesity and dropsy should eat asparagus because of its diuretic effect. Due to the heavy urine output, metabolic end products such as toxins and waste products are increasingly excreted from the body.
The blood is cleaned and the kidney and liver functions are supported. The peculiar smell of the urine after eating asparagus probably comes from various sulphur-containing substances.
However, people with elevated uric acid levels in their blood should avoid eating these noble vegetables, as gout flare-ups are to be feared. Even those who are prone to kidney stones should better remove asparagus from their personal menu.
Rice with green asparagus and radishes
- ½ red onion
- 2 tbsp olive oil
- 180 g Risottoreis
- 2 tsp capers
- 650 ml vegetable stock
- 60 g Parmesan
- 1 splash of lemon juice
- 400 g green asparagus
- ½ bunch of radishes
- ½ Bund Dill
Peel half an onion and cut into strips. Heat 1 tbsp olive oil in a saucepan, sauté onion and rice for 1 minute over medium heat. Add capers and deglaze with vegetable broth.
Bring to the boil and as soon as it boils, turn off the heat and set the pot aside for 2 minutes. Then put back on the hotplate and let stand until the rice has completely absorbed the liquid. (about 15 minutes)
Grate the Parmesan and stir half into the rice. Season with pepper and lemon juice and set aside with the lid closed.
Meanwhile, clean and wash the asparagus and radishes. Cut off the woody ends of the asparagus and quarter the radishes. Heat the remaining oil in a pan and fry the vegetables over medium heat for 3 minutes, turning and salting.
Wash the dill, shake dry and roughly chop.
Plate up the rice, top with the vegetables and serve sprinkled with the remaining parmesan and dill.
Sonja Gößwein-Wolny, certified nutritionist
I was born in Forchheim on July 20, 1965, as the third of four children. After graduating from high school in 1985, I completed an apprenticeship as a freight forwarding clerk. For as long as I can remember I’ve had issues with my body…