Is it safe to eat raw asparagus?

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When it comes to vegetables, asparagus is among the best. Because, asparagus not only provides a versatile source of nutrients but is also quite delicious. Because it is often used with cooked dishes.

1. Asparagus

In ancient times, asparagus was known as an aphrodisiac. This delicious, succulent veggie contains a stimulant blend of nutrients that boosts energy, clears the urinary tract and neutralizes excess ammonia...
Asparagus is packed with vitamin K and folate (vitamin B9) . Asparagus is high in anti-inflammatory nutrients and also provides a variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc and manganese, several nutrition researchers say. and selenium.
Furthermore, this vegetable contains the amino acid asparagin, which is important in brain development and function. Asparagus also contains chromium, a trace mineral that helps insulin do its job of transporting glucose. It is also particularly rich in glutathione, a detoxifying compound that may help destroy carcinogens. For this reason, asparagus may help fight or protect against certain cancers, including bone cancer, breast cancer, lung and colon cancer.
Asparagus is extremely low in calories at only about 20 per serving (five tops), fat-free and low in sodium. You can eat asparagus raw or eat asparagus; however, cooking time affects the health benefits. A study published in the journal Food Chemistry examined blanching (cooking asparagus for a short time in boiling water) and found asparagus was significantly different depending on how long the vegetables were soaked. In general, the longer asparagus is blanched, the more nutrients are lost, although cooking for too short will cause the stalks to stiffen. Furthermore, the top, middle, and bottom of asparagus have varying sensitivities to blanching time, with the top likely to lose nutrients most rapidly. Therefore, the study's authors recommend blanching different segments of asparagus for different lengths of time.

2. Asparagus transforms when cooked

The softer texture of asparagus may not be the only advantage of using cooked asparagus. Because asparagus boasts a rich source of chemical compounds known as polyphenols, which are known for their potent antioxidant abilities.
Research shows that a diet rich in polyphenols can help reduce stress, inflammation and the risk of several diseases, including heart disease and diabetes.
Cooking green asparagus increases the total antioxidant activity of asparagus by 16%. Specifically, when asparagus was cooked, the content of beta carotene and quercetin - two powerful antioxidants - increased by 24% and 98%, respectively.
However, another study found that the antioxidant activity in cooked white asparagus was almost three times higher than in raw asparagus.

3. Effect of processing on the nutritional value of asparagus

Although cooking asparagus can enhance the availability of some compounds in asparagus, this method may reduce the content of other nutrients. For instance, one study found that cooking green asparagus reduced levels of vitamin C, a vitamin that is particularly sensitive to heat, by 52 percent.
How certain nutrients in asparagus are affected when cooked depends on the cooking method, time exposed to heat, and type of nutrient.
A general rule of thumb when preparing asparagus is by choosing cooking methods that limit exposure to water and heat, such as steaming, sautéing, quick blanching, and microwaving. Also, avoid overcooking your veggies and aim for a crunchy soft texture instead.

4. Choosing how to use asparagus

Whether you cook asparagus or eat it raw, both options add fiber, antioxidants and essential nutrients to your diet. What are the health benefits of eating raw asparagus? To get the most out of the health benefits of asparagus, you can mix and match your eating habits and experiment with both cooked and raw.
Try adding raw, chopped asparagus to pasta dishes and salads. Alternatively, you can enjoy asparagus lightly steamed or sautéed in a frittata, or as a standalone side dish.

5. Risks of eating asparagus

There are no life-threatening side effects of eating too much asparagus, but there can be some unpleasant side effects such as: Bloating, and bad-smelling urine.
Alternatively, you may also have an asparagus allergy, in which case you should not eat it. People who are allergic to other members of the lily family, such as onions, garlic, and chives, are more likely to be allergic to asparagus. Symptoms include: Runny nose, rash, trouble breathing, and puffiness or swelling around the mouth and lips.
Asparagus belongs to the only food group that contains the chemical asparagus acid. When this aptly named chemical is digested, it breaks down into sulfur-containing compounds, which have a strong, unpleasant scent. They're also volatile, which means they can evaporate and get into the air and your nose. Asparaguisic acid is non-volatile, so asparagus itself has no odor.
What's weirder than a vegetable that causes a stench? The fact is that not everyone can smell or recognize this bad smell. Scientists are also not entirely sure of this information. Most evidence seems to suggest that not everyone can smell it, although some scientists argue that not everyone produces it.
In 2016, the medical journal The BMJ published a study in which researchers examined data from the Nurses' Health Study, a large-scale study involving nearly 7,000 participants of European descent, to help determine if there is a genetic basis for smelling asparagus acid. More than half of the participants were unable to smell odors, and the researchers found that genetic variations near the olfactory receptor genes were associated with the ability to detect odors. The researchers propose treatments that could potentially be designed to turn practitioners into non-practitioners and thus increase their likelihood of eating healthy asparagus.
Whether you can smell it or not, the smell in your urine doesn't hurt.
Asparagus, a vegetable with a high nutritional value, can be eaten cooked or raw. Because of its chewy texture, cooking is the most common preparation method. However, thinly sliced ​​or seasoned raw asparagus can give the dish just as much flavor. Cooking asparagus can help boost the activity of the antioxidants in asparagus, but this method can also contribute to nutrient loss, especially with heat-sensitive vitamins like vitamin C. To reap the greatest health benefits, consider incorporating both cooked and raw asparagus into your diet. That said, from a nutritional standpoint, you can't go wrong with either option.

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Reference source: healthline.com