Amazing Asparagus

For centuries asparagus has been consumed for medicinal purposes due to its array of wonderful health properties. Asparagus is a fantastic source of antioxidants and carries a unique range of phytonutrients, vitamins and minerals.

Asparagus provides superb digestive support. It is one of a few vegetables (including chicory and artichokes) that contain inulin. This special type of fibre passes undigested through to our large intestine and provides food for our beneficial bacteria. This will allow our healthy bacteria to flourish and consequently strengthen our immune system and optimise digestive health.

Asparagus is an outstanding food for heart health and blood sugar balancing. Its unique combination of anti-inflammatory phytonutrients and antioxidants help to reduce the risk of these chronic health conditions and provide anti- cancer properties.

Additionally, the B vitamins and choline play an important role in the breakdown of starches and sugars, aiding the regulation of blood sugar. Furthermore, these particular nutrients contribute to a healthy heart by reducing our homocysteine levels. (High levels of this substance can be a risk factor to heart disease.)

Asparagus can be enjoyed in a host of ways; in salads, stir-fries and frittatas; steamed and topped with a poached egg, blended into a soup or simply combined with gorgonzola and hazelnuts to create a delicious aromatic risotto.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Luscious Leeks

Leeks share similar health promoting properties to other ‘allium’ family vegetables including garlic and onion. They are bursting with nutrients and are particularly wonderful for cardio-vascular health.

Many components of leeks contribute to supporting the cardio vascular system. The flavonoid, kaempferol present in leeks, increases a natural gas in blood vessels which helps to keep them flexible and protect them from damage.

Elevated homocysteine levels are associated with an increased risk of heart disease. However the B vitamin folate, found in leeks, will help to reduce this risk by helping to keep our homocysteine levels low.

There are also a number of fantastic antioxidant nutrients which help to protect our blood cells from oxidative damage.

In order to boost the leek’s health promoting properties, leave them to sit for over 5 minutes after cutting and before cooking.

Try combining your leeks into a healthy sauté with fennel or seasonal greens, include them in a tasty frittata or blend them into a rich vichyssoise soup.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more of my ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk