A softer texture might not be the only advantage to cooking asparagus menu. Asparagus boasts a rich supply of chemical compounds known as polyphenols, which are well known for their potent antioxidant capacities.
Research suggests that a diet rich in polyphenols may help reduce stress, inflammation, and the risk of several diseases. Including heart disease and diabetes สมัคร UFABET
One study found that cooking green asparagus increased its total antioxidant activity by 16%. Specifically, it boosted its content of
beta carotene and quercetin — two powerful antioxidants — by 24% and 98%, respectively.
Another study found that the antioxidant activity of cooked white asparagus was nearly three times higher than that of the raw version.
Cooking affects the nutritional value.
While cooking may enhance the availability of certain compounds in asparagus, it may reduce its content of other nutrients.
For example, one study found that cooking green asparagus reduced the content of vitamin C, a particularly heat-sensitive vitamin by 52%.
How certain nutrients in vegetables are affected by cooking depends on the cooking method, duration of heat exposure, and type of nutrient .
A good rule of thumb is to opt for cooking methods that limit water and heat exposure. Such as steaming, sautéing, quick-blanching, and microwaving. Additionally, avoid over-cooking your vegetables and aim for a crisp-tender texture instead.