They are unmistakable with other vegetables: slender and tied in bundles to protect their delicacy, they look like true princes. Its nutritional richness, namely in fiber, proteins and vitamins, lives up to its royalty status (and the price too…). Asparagus can be eaten semi-raw or cooked, whether grilled, boiled, or sautéed, serving as an accompaniment to less or more refined dishes. Know that: There are many varieties of asparagus, but the best known are green, white and violet. In fact, they are all white when underground; the color appears when they emerge and catch light, due to photosynthesis. Asparagus harvesting takes place between January and May. In some regions of Portugal, such as Trás-os-Montes and Alentejo, wild asparagus can still be found, which grows in vineyards, olive groves and forest areas. Asparagus cultivation originates in the Mediterranean regions of Europe and Asia. The current varieties come from selections carried out in the Netherlands and France. The countries of central and northern Europe are the largest consumers of asparagus, imported mainly from China (the world's largest producer, mainly canned asparagus) and Mexico and Peru (fresh). Each 90 g of asparagus has 2.2 g of protein and 1.8 g of fiber and provides, for example, 18% of the recommended daily allowance (RDA) of vitamin A, 57% of the RDA of vitamin K and 12% of the DDR of vitamin C. Tips: When buying asparagus, choose whole ones without signs of dehydration. In the kitchen, arranging them is very simple: rinse them gently with water and then, with your hand or a knife, break the hardest part of the stem (on the side opposite the head). If you want, you can still lightly scrape them with a knife, from top to bottom, and… they're ready! Cut them in half or into pieces, or leave them whole, depending on the recipe you are making. Sources: Agrotec - Revista Técnico-Científica Agrícola Healthline, 7 Reasons You Should Eat More Asparagus And now, try the recipes by our nutritionists Liliana Natário , Maria Inês Cardoso e Marta Magalhães. Meet the nutrition clinical team from Hospital da Luz network.
