YOUR DIETITIAN: Eat asparagus for better health

Spring is a time when we feed our lawn, so it grows stronger and greener. Just like our lawn, the beneficial bacteria in our colon, where more than 70 percent of our immune function lies, need to be fed. And the food it needs is fiber. Asparagus contains a unique type of fiber called inulin. This is a prebiotic, meaning it is food for the beneficial bacteria in the GI tract. What is inulin? Inulin is a type of soluble fiber. Soluble fiber passes undigested through the small intestine to the colon (large intestine). Here it feeds the colon's beneficial bacteria which produce short chain fatty acids such as butyrate and propionate. An increased intake of prebiotic fibers increases the number of beneficial bacteria in our colon and produces a stronger immune system. In addition, it: • Improves GI health The butyrate (and propionate) produced by the bacteria are used as energy by the cells lining our colon to keep them strong and healthy. Animal studies have shown that increased intakes of inulin result in a reduction of precancerous polyps in the colon. Human studies have found increased inulin intake reduces the symptoms of ulcerative colitis and decreases inflammation in people with the inflammatory bowel disease called Crohn's disease. In addition, asparagus contains saponins and phenolic acids — compounds that reduce inflammation. • Lowers blood sugars after meals Asparagus' soluble fiber inulin can also help improve blood sugar levels in people with diabetes and prediabetes. Soluble fiber slows down the movement of food through the GI tract. This results in lower blood sugar levels after eating. Preventing harmful blood sugar spikes after meals is especially important for people with diabetes. • Increases calcium absorption/ bone density The inulin in asparagus increases the absorption of calcium and magnesium, resulting in increased bone density. Asparagus also contains vitamin K-1 for stronger bones. Vitamin K is essential for building osteocalcin, one of the main proteins in bones. One cup of cooked asparagus delivers 80 micrograms (mcg.) of vitamin K-1. As a reference, the daily recommended intake (for vitamin K) for women is 90 mcg. and 120 mcg for men. (Leafy greens such as kale and spinach are exceptionally high in vitamin K-1.) Besides building stronger bones and teeth, vitamin K is used for blood clotting. Therefore, anyone taking blood thinner medications (such as Warfarin), should not eat asparagus unless approved by their health care provider. Better brain and heart health Asparagus is a great source of folate, a B-vitamin. Eight asparagus spears provide about 178 mcg. or 44 percent of the recommended daily intake for folate. (Liver, followed by dried beans, lentils, black-eyed peas, and cooked spinach are the richest sources of folate.) As a reference, the recommended intake is 400 mcg. for adults. Low intakes of folate and vitamin B-12 increase blood homocysteine. High blood homocysteine irritates and inflames the lining of blood vessels — leading to an increased risk of blood clots (thrombosis), strokes, heart disease and Alzheimer's disease. According to researchers, people with Alzheimer's disease typically have low levels of folic acid. A large study at the University of California at Irvine found that taking 400 mcg. of folate each day cut the risk of Alzheimer's in people over age 60 by 55 percent. Some research suggests that even higher intakes of folate (800 mcg.) may be beneficial for preventing cognitive decline. Reduced birth defects Although folate deficiencies are rare, they can occur in pregnancy. This is due to an increased need (600 mcg.) for this nutrient. Getting plenty of folate is especially important during the first three to four weeks of pregnancy when the brain and spine are being formed. According to the Mayo Clinic, getting enough folic acid is critical for preventing spina bifida (a birth defect of the spine) and anencephaly (a birth defect in the brain). Since asparagus is a good source of folate (and better liked than liver), it's a great food for women of childbearing to eat frequently. Increased folate needs Other conditions that increase the need for folate include: excessive alcohol intake and smoking. Cholesterol lowering drugs and sulfasalazine, a medication for ulcerative colitis, impair folate absorption. People with these conditions or on these medications typically need a folate supplement to obtain enough folate. (This should be prescribed by your physician.) Supplements Before taking a folate supplement, always have your vitamin B12 level checked. Taking a folic acid supplement will mask a vitamin B-12 deficiency. Long-term deficiency (of three years or more) of Vitamin B12 causes irreversible nerve damage — with numbness and painful tingling in the hands and feet. A high folic acid intake and low vitamin B12 level can hasten cognitive decline — both are needed for a healthy brain. Some vitamin supplements contain many times the amount our bodies need. Unlike with food, it is possible to overdose on supplements. Excessively high intakes of supplemental folic acid (1,000 mcg. or more) can cause kidney damage and can even lead to a heart attack. When possible, it is always best to get nutrients from food. Foods contain multiple nutrients that work together in our body. So, before spring is gone, enjoy some fresh green asparagus, which is now at its peak — for its numerous health benefits and its delicious taste. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Oven roasted asparagus Fresh asparagus Extra Virgin Olive oil Salt PepperOptional toppings: Minced garlic Lemon Juice or lemon zest Grated Parmesan Cheese Preheat oven or toaster oven to 400 degrees. If desired, line a rimmed baking sheet with foil for easy cleanup. Rinse off asparagus. Break off the woody ends of asparagus. If the asparagus is thick, peel the ends of the asparagus. Place asparagus on baking sheet and liberally drizzle with extra virgin olive oil. Toss to coat. Sprinkle with salt and pepper. Spread asparagus in a single layer on baking sheet. Bake for 10 minutes for thin asparagus, 15 to 20 minutes for thicker asparagus spears or until fork tender. Serve hot. If desired, toss with 1/8 teaspoon minced garlic, lemon juice or lemon zest or a sprinkle of grated Parmesan cheese as a topping. Note: This is simply delicious without any toppings. I bake 7 spears of asparagus per person.Makes: This recipe can be made for any number of servings.SOURCE: Asparagus grower Bajas Son Growers LLC and Ina Garten Prebiotic rich asparagus soup ¼ cup sliced almonds, for garnish (optional) 2 medium leeks, white part only, thinly sliced 6 scallions (green onions), thinly sliced, 2 reserved for garnish 2 (14.5 ounce) cans reduced sodium chicken broth ½ teaspoon dried thyme leaves, to taste Pepper, to taste 1 ½ pounds fresh asparagus 1 (15 ounce) can white beans (such as Navy, cannellini or Great Northern), drained and rinsed 1 cup evaporated milk Place almonds in a saucepan over medium heat. Toast nuts until slightly golden, shaking pan occasionally to prevent burning, about 5 minutes. Transfer toasted almonds to a paper towel and set aside to use as a garnish atop soup. In the same saucepan, heat oil over medium heat. Add the leeks and 4 chopped scallions. Cook, stirring occasionally, until tender, about 5 minutes. Meanwhile, rinse asparagus. Break off the woody ends of the asparagus and discard. Thinly slice asparagus. Set aside. Add broth, thyme and a few dashes of pepper. Bring to a boil. Add asparagus and beans. Bring back to a boil. Reduce heat to low and simmer, partially covered, until vegetables are soft, about 12 to 15 minutes. Remove from heat and cool slightly. Puree soup in a blender. Pour soup back into the saucepan and add evaporated milk.Heat soup. Serve hot garnished with toasted almonds and remaining thinly sliced scallions. Nutrition note: This soup contains three foods rich in prebiotic soluble fibers: asparagus, leeks and white beans.Makes: 6 servingsSOURCE: Ohio State University (OSU) Cooperative Extension Shrimp and asparagus stir-fry 1 cup instant brown rice 3 teaspoons sesame oil, divided 1 ½ pounds asparagus, ends trimmed 1 pound peeled and deveined shrimp, fresh or thawed frozen shrimp 1 tablespoon peeled, grated fresh ginger 2 tablespoon reduced sodium soy sauce Cook brown rice according to package directions. Meanwhile, trim the ends off asparagus and cut into 1-inch pieces. In a 12-inch nonstick skillet, heat 2 teaspoons of oil on medium for 1 minute. Add asparagus and cook for 7 to 8 minutes or until asparagus is tender-crisp, stirring frequently. (If sticking, add a tablespoon of water.) Add shrimp and ginger, cook for about 5 minutes or until shrimp are opaque throughout, stirring occasionally. If using precooked shrimp, simply heat for a couple of minutes to warm shrimp. Stir in soy sauce and remaining 1 teaspoon sesame oil. Serve over hot rice. Nutrition note: Fresh ginger is an anti-inflammatory food.Makes: 4 main dish servingSOURCE: Phyllis Molnar Simple asparagus and shrimp fajitas for two ½ pound medium sized (frozen) cooked shrimp, thawed and tails removed (about 20 shrimp) 1 teaspoon chili powder 2 teaspoons lime juice, optional 2 to 3 teaspoons extra virgin olive oil About ½ pound green asparagus, ends trimmed ½ red or orange bell pepper, sliced thinly or chopped ½ small red or Vidalia onion, sliced thinly or chopped 4 fajita-size flour tortillas (2 per person), warm In a bowl, mix shrimp with chili powder and if using, lime juice. Meanwhile, trim asparagus and cut into 1 ½ inch pieces. Heat oil in a large nonstick skillet. Add asparagus and about 1 tablespoon of water. Cover and steam for a couple of minutes. Add onion and pepper. Stir fry for about 4 minutes or until desired tenderness. Add the shrimp. Cook for an additional 1 to 2 minutes to warm shrimp. Serve with warm tortillas. Delicious with avocado. Makes: 2 servings (About 10 shrimp per person)SOURCE: Healthy Living Made Simple magazine by Sam's Club