Healthiest Asparagus: opts for green, white, or purple hues
In the heart of spring, as the Easter holidays approach, the main asparagus season has begun in Austria and beyond. This year, the crop covered approximately 760 hectares across the Austrian countryside, according to the AMA.
But what sets each variety of asparagus apart? Let's delve into the nutritional profiles of green, white, and the lesser-known purple asparagus.
Green asparagus, the most common variety, is a nutritional powerhouse. It is rich in vitamin C, fiber, vitamin A, folate, potassium, phosphorus, vitamin E, and particularly high in vitamin K, which is crucial for blood clotting and bone health. It also offers a good source of antioxidants, supporting heart and digestive health.
White asparagus, on the other hand, has a milder taste due to its underground harvesting before exposure to sunlight. While it contains similar basic nutrients to green asparagus, it has less vitamins and minerals.
However, the spotlight recently has been on the less common purple asparagus. Created by briefly exposing white asparagus heads to sunlight, it forms anthocyanins, powerful antioxidants also found in blueberries or red cabbage. These antioxidants provide anti-inflammatory and oxidative stress-protective benefits, making purple asparagus a potentially healthier choice. In addition to the usual asparagus nutrients, purple asparagus is sweeter and less fibrous.
Some asparagus connoisseurs prefer white asparagus, while others are discovering the benefits of green and purple varieties. The healthiest asparagus variety based on nutrient content appears to be purple asparagus, followed closely by nutrient-dense green asparagus.
In terms of preparation, green asparagus makes a good impression raw in salad or on the grill. Its lower third often needs to be peeled, but the rest can be used with the skin on. White asparagus, being more delicate, may require peeling the entire spear.
The first spears from early harvesting in plastic tunnels are now available in selected Austrian farm shops, offering an early taste of the season's bounty. Whether you prefer the familiar green asparagus, the unique purple variety, or the mild-flavoured white asparagus, there's never been a better time to enjoy this versatile vegetable.
Science reveals that among the various asparagus varieties, purple asparagus stands out for its health benefits due to the presence of anthocyanins, which are antioxidants also found in blueberries and red cabbage. Furthermore, healthy diets can incorporate asparagus, given its nutritional value, particularly in the purple variety, which contains numerous vitamins and antioxidants essential for health-and-wellness and nutrition.
