Asparagus - a spring vegetable full of vitamins

Asparagus is a true symbol of spring - it appears in May and disappears from shop shelves and restaurant menus as early as the end of June. If you have not yet had time to taste them this season, this is your last chance!

Delicate in flavour and rich in vitamins - asparagus is not only a culinary delight but also a vitamin bomb.

A brief history of asparagus

Asparagus is native to the eastern Mediterranean and Asia Minor. They appeared in Poland in the 18th century and the history of their cultivation dates back to ancient Rome. Due to demanding conditions (temperature, soil) and the fact that the crop is harvested only in the third year of cultivation, it is a relatively expensive product.

There are as many as 211 species of asparagus, most of which are found in Africa. Some asparagus shoots can reach a height of up to 3 metres!

There are mainly three varieties grown in Poland: white, green and purple. The white variety is the most popular. Purple asparagus, which is considered exquisite due to being more difficult and expensive to grow, is the least common.

Asparagus has been used in folk medicine in Europe and Asia - making decoctions to treat various cardiovascular and kidney diseases and skin conditions.

Health benefits of asparagus

Asparagus is low in calories - more than 90% is made up of water. Thanks to their protein content, they are great for the diets of figure-conscious people.

Asparagus is a great source of vitamins and minerals. They contain:

• Folic acid - supports the cardiovascular system,
• Vitamins C and E - improve the condition of hair, nails and skin,
• Calcium and phosphorus - strengthen bones and teeth,
• Fibre and potassium - support the digestive system,
• Beta-carotene and vitamin A - support eye health.

The vitamins A, C and E contained in asparagus are also natural antioxidants that increase glutathione levels in the body. This substance cleanses the body of toxins and prevents the growth of cancer cells. In addition, the asparagine present in asparagus has diuretic properties and supports kidney function.

How do you recognise fresh asparagus?

When buying asparagus, it is worth paying attention to a few details. Their heads should be closed and firm - a sign of freshness. The stalks must not be too hard - you can bend them slightly and if they make the characteristic crackling sound, they are fresh. Rubbing two stalks against each other is also a well-known method. If the asparagus is fresh, it should make a soft creaking sound. Green asparagus should be a vibrant, intense colour, with no yellow discolouration.

How long to cook asparagus?

All parts of asparagus are edible, but to preserve its nutritional value, do not cook it for too long. Green asparagus should be cooked for a maximum of 3 minutes and white asparagus for less than 15 minutes.

The recommended way is to steam asparagus. Do not keep them too long in the fridge - they are best consumed within 2-3 days of purchase. They can be peeled, but this is not necessary and depends on individual preference.

Ways of preparing asparagus

Asparagus is a very versatile vegetable that can be prepared in many ways - it can be boiled, grilled, fried, baked and even eaten raw. They go well with a variety of side dishes - eggs, butter, cheese, ham, pasta, for example. They work well as an ingredient in many dishes - be it light breakfasts, lunches or gourmet dinners.