How to enjoy the health benefits of asparagus

Prized as a springtime delicacy for centuries, this edible member of the lily family is now so widely cultivated that it is available in every season. Lightly boiled or steamed, asparagus makes a low-calorie, tasty and nutritious appetizer, salad ingredient or side dish full of vitamins, anti-inflammatories and antioxidants. Here are some more benefits of asparagus and how to include the delicious spears in your meals.

The ancient Greeks and Romans thought that asparagus possessed medicinal qualities, curing everything from rheumatism to tooth­aches. None of these properties has been proven to be true, but asparagus does ­provide many essential nutrients.

• Six spears contain 100 micrograms of folate, 25 percent of the adult Recommended Die­tary Allowance (RDA), as well as 20 milligrams of vitamin C.
• Asparagus is low in calories (25 in six spears), contains fibre, important antioxidants such as glutathione and is a useful source of vitamin B6 and potassium.

• Eat asparagus as soon as possible after picking, preferably within 48 hours, and keep a wet cloth or paper towel wrapped around the ends of the spears while it's refrigerated.
• Asparagus spoils quickly, and if it goes unrefrigerated, asparagus loses half its vitamin C and much of its flavour in just two or three days.
• If frozen quickly, asparagus retains most of its nutrients; canning destroys some flavour while adding large amounts of salt.

• Gout sufferers may be advised to forgo asparagus or at least keep consumption to a minimum because it contains purines, substances that promote overproduction of uric acid that can precipitate a painful attack of the disease.
• Some people notice that asparagus gives their urine a pungent odour; this harmless reaction occurs when the body metabolizes the sulfur compounds in the food. Studies show, however, that only about 40 percent of people have this problem.

Benefits

• Stalks are high in fibre.

Drawbacks

• Contains purines, which may precipitate an attack of gout.

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