What is the vegetable that cares for the heart, is low in calories and rich in antioxidants?

Since its regular consumption in Ancient Egypt, this vegetable has become one of the main vegetables of Mediterranean cuisine by finding a characteristic place in multiple dishes. These stems, which can be white or green, are a source of vitamins, minerals and essential nutrients that ensure health and are part of a healthy diet.

The asparagus stands out among the rest of the vegetables for being a food with very few calories and a high water content, according to reports prepared by the Spanish Nutrition Foundation (FEN). This makes them an ideal option for those who want to maintain or lose weight without giving up tasty and nutritious dishes. Their lightness also facilitates their inclusion in balanced diets and in feeding plans aimed at improving cardiovascular health. In its composition, certain special carbohydrates also stand out, such as inulin, a storage carbohydrate present in many vegetables, and oligofructose, derived from the former. Both compounds are known for their role as soluble fiber and for their potential prebiotic effect. This means that they can promote the growth of beneficial bacteria in the intestinal microbiota, thus contributing to better digestive health and more regular bowel movements.

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The vitamin profile of asparagus is equally relevant, points out the FEN. It is a source of vitamin C, although it should be noted that a considerable part of it can be lost during cooking processes. Therefore, brief preparations, steamed or with reduced cooking times, help to better preserve this nutrient. In addition, it provides vitamin E, recognized for its role in protecting cells against oxidative damage.

Differences between green asparagus and white asparagus

There are nutritional differences between the green and white varieties. Green asparagus is richer in minerals than white asparagus and, in general, preserves its vitamins better. In the case of white asparagus intended for canning, the technological treatment to which it is subjected can lead to an added vitamin loss. Therefore, when seeking to maximize the contribution of micronutrients, the fresh and green version is usually the most recommended.

Another of the strengths of green asparagus is its content of antioxidant compounds. Its composition includes β-carotenes, precursors of vitamin A, and lutein, a carotenoid without provitamin A activity but with recognized antioxidant action. These substances help neutralize free radicals, unstable molecules that can damage cells and accelerate processes related to aging and various chronic diseases. You can also read: Nutrition: a key ally to protect vision, according to specialists Following the reports prepared by the nutrition professionals who make up the FEN, asparagus also contains lignans, a class of phytoestrogens, that is, plant compounds with a structure similar to that of human estrogens. Although its effect on the body depends on multiple factors, its possible role in hormonal health and in protection against certain pathologies is being studied. Added to this is the presence of flavonoids, another group of bioactive substances widely investigated for their antioxidant and anti-inflammatory capacity.