Asparagus lemon pasta jamie oliver
Is Lemon Water Good for You? Verywell Fit’s content is for informational and educational purposes only. Our asparagus lemon pasta jamie oliver is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.
Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Today, asparagus is recognized as an excellent source of vitamins, minerals, and fiber, with few calories or sodium. Asparagus spears are both delicious and nutritious.
Asparagus is an excellent source of vitamin K, vitamin A, and zinc. The following nutrition information is provided by the USDA. Asparagus is an excellent addition to any low-carb or ketogenic diet. Asparagus also offers a healthy dose of dietary fiber, the indigestible carbs that help regulate digestion, blood sugar, and fat absorption in the body. Most of the fiber in asparagus is insoluble, meaning that it draws water from the intestines to soften stools and ease them from the digestive tract. Asparagus is virtually fat-free, with only scant amounts of healthy polyunsaturated fats. These essential fatty acids are important for brain function and cell growth.
As an alternative, drizzle spears with a teaspoon of extra virgin olive oil for flavor and more healthy fats. 2 grams per half-cup serving, asparagus doesn’t offer a lot of protein. But it’s enough to help meet some of your daily nutritional needs. On average, adults should eat around 0. This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. Asparagus can account for a significant portion of your daily nutritional needs.
Asparagus is considered a high-volume, low-calorie food. In 100g of asparagus, there are 22 calories. Certain nutrients and compounds in asparagus are believed to offer significant health benefits. Asparagus is a source of potassium.
Vitamins A and C are also powerful antioxidants that help eliminate free radicals circulating in the blood. Purple asparagus also contains anthocyanins, antioxidant compounds that provide the vegetable its vibrant color and exert robust cardioprotective properties. Asparagus also exerts mild diuretic properties that inherently lower blood pressure by promoting the excretion of excess fluids from the body. A 2013 study reported that 28 adults given an oral dose of powdered asparagus experienced a nearly 8 point drop in their systolic blood pressure and a nearly 5 point drop in their diastolic blood pressure after 10 weeks.
A half-cup serving of asparagus provides 134 micrograms of folate. In addition, asparagus contains the non-essential amino acid known as asparagine, which is required for the normal development and function of the brain. Asparagus is a key source of inulin, a type of fiber that supports healthy gut bacteria. With roughly 2 to 3 grams of inulin per serving, asparagus could potentially aid in the control of certain diseases attributed to excessive polysaccharides.
Asparagus is rarely implicated in allergy. However, a compound known as trithiane-5-carboxylic acid is found in higher concentrations in young asparagus stalks. People who pick or eat these slender, early-season stalks may experience contact dermatitis, mainly on the hands or fingers, or contact urticaria, causing swollen and itchy lips. Allergy symptoms tend to be mild or last for only a few minutes. Call your doctor if the symptoms persist or worsen. Because asparagus has a mild diuretic effect, you may need to avoid eating it while taking the drug lithium. Theoretically, asparagus can reduce excretion and increase the concentration of lithium in the blood.
Doing so may amplify the side effects of the drug. Asparagus is also high in vitamin K. If you find that your urine takes on a strange odor after eating asparagus, you’re not alone. The vegetable contains sulfurous amino acids, known as asparagusic acid, which break down during digestion. This produces pungent chemical compounds that are excreted soon after eating asparagus and up to a day later. While somewhat unpleasant, the sulfurous chemicals are in no way harmful. You can find asparagus in green, white, or even purple varietals.
In the United States, the green variety is most common, while white asparagus is prevalent throughout Europe. Both white and green asparagus contain roughly the same amount of calories, carbohydrates, and fiber per serving. The difference is that white asparagus is covered with soil as it begins to sprout. White asparagus contains marginally less vitamin C as well. White asparagus tends to be thicker and more tender than the green variety. It also has a slightly nutty flavor and is less prone to the stringiness of its green cousin.
Asparagus can also be purchased frozen and canned. Frozen vegetables retain all the same nutrients as fresh varieties. Canned versions usually do too, but they also often contain added sodium. To reduce your salt intake, rinse canned vegetables or beans before eating. You can enjoy asparagus all year long, as it has become a common staple in most produce markets. Still, the peak season is around April and May, so take advantage of the best and most tender spears during the spring. When selecting fresh asparagus, choose stalks that have a tightly closed bud.
