Asparagus, or the May king of the greengrocer’s
The asparagus season is short, so it is one of the most distinctive May vegetables. Asparagus is not only an interesting addition to light spring dinners, but also has many unique health properties.
Asparagus is not calorific (20 kcal/100 g), so it is perfect for a weight loss diet. It is a rich source of iron, magnesium and potassium, i.e. minerals that are crucial for proper muscle function, the nervous system and more. In a serving of five asparagus (about 150 g) you will find exactly 3.12 mg of iron – a dose that is more than 1/3 of the daily requirement for this mineral in an adult male.
Each type of asparagus is also a significant and rich (2.1 g/100 g) source of fibre, especially soluble fibre. Fibre is food for gut bacteria, and consuming it is the best way of taking care of a healthy gut microbiome.
Asparagus is also a rich source of B vitamins. They include: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), or pyridoxine (B6). The key benefit of asparagus is, above all, its high folate (B9) content. 100 grams of asparagus contains as much as 149 µg – significantly more than in most vegetables. Folate supports fertility, so it is extremely important for pregnant women and those planning motherhood, but this is not its only function. It also takes part in:
- blood and red blood cell production (folate deficiency can lead to anaemia),
- conversion of homocysteine to methionine (a key process in preventing strokes, heart attacks and thrombotic disease),
- brain function (low folate levels are associated with reduced cognitive function),
- reducing inflammation (saturating the body with folate helps lower C-reactive protein levels).
In short, asparagus is suitable for all – children and the elderly, men and women, athletes and those who want to lose weight.
Wild garlic – Polish superfood for strengthening the body
Wild garlic is a product that has been returning to favour for some time. Although in May the leaves of wild garlic are already less tender than those obtained in the April or even March harvest, it is still in season. Wild garlic is worth eating for its flavour and health qualities.
It tastes like spinach heavily seasoned with ordinary garlic. You can eat it raw or, after heat treatment, prepare, for example, pesto by blending it with olive oil, selected nuts and lemon juice. It tastes great braised in a pan with feta or mozzarella cheese. Such combination makes a great stuffing for pancakes, toasts or omelettes. Wild garlic will also spice up spring soups, pasta and light one-pot dishes. Interestingly, its flowers are also edible, with which you can garnish sandwiches and salads. It is a versatile vegetable – you can also turn it into preserves or freeze it to enjoy its qualities all year round.
In terms of health, wild garlic has benefits typical of green leafy vegetables, such as:
- supporting the health of the circulatory system and improving blood flow,
- protection against stroke and heart diseases,
- support for intestinal function and digestion,
- fighting hypertension,
- systemic anti-inflammatory effects.
It is advised that leafy vegetables make up at least one of the five servings of fruit and vegetables recommended for daily consumption.
In addition, wild garlic has unique health properties. It has antibacterial, antiviral and immune system supportive properties. Eating wild garlic regularly can build immunity and even help fight existing infections.
Rhubarb – a healthy ingredient in dishes
The peak season for rhubarb is in May. This is a somewhat forgotten and little-appreciated vegetable, which is a pity, because it contains many healthy ingredients and is an excellent, healthy addition to various dishes. A classic rhubarb compote or pie is not the only option for incorporating it into the menu.
Rhubarb will also work well as:
- addition to fit cakes and oatmeal,
- topping for puddings, omelettes and waffles (in mousse and puree form),
- addition to pancakes and crumpets,
- addition to barbecue dishes to break up their taste.
The main health benefits of rhubarb include its high content of fibre, antioxidants, vitamin K and some minerals.
Rhubarb contains antioxidants from the anthocyanin and proanthocyanidin group. According to one study, the antioxidant potential of rhubarb may be even higher than that of kale, widely regarded as one of the healthiest vegetables. Why increase antioxidants in the diet? They support cell regeneration and improve many naturally occurring processes in the body. The effects of an antioxidant-rich diet are wide-ranging – from positive effects on the complexion, to faster recovery after exercise, to an overall improved sense of well-being.
Remember that by combining rhubarb with sugar (in this form it is consumed most often), you somehow neutralise its health properties and boost the calorie content of the dish. It is healthiest to eat rhubarb, for example, roasted or stewed with other additions that will soften its intense taste.