Pasta and asparagus: a healthy, seasonal combination, perfect for a balanced diet
In spring, asparagus pasta is an ideal dish for lunch or dinner. In fact, in this period the asparagus are in season and consequently, they ensure greater nutritional properties. Among these, the vitamins stand out. "They are molecules involved in many functions of the body," says the nutritionist Nicoletta Bocchino. "They strengthen the immune system. They promote mood regulation and protect the health of tissues, including skin and hair, "says the expert. Asparagus in particular are rich in vitamins that have antioxidant properties. "They fight the harmful action of free radicals, responsible for cellular aging. They ensure in particular vitamin A, precious for the health of the skin and eyesight. They also have a good content of vitamin C, which promotes the production of collagen, a protein allied to the health of the skin and bones. Vitamin C also has a protective action against the cardiovascular system. It protects the heart and arteries from oxidative stress "says the expert, who explains to us how to fill up on vitamins with asparagus pasta.
Pasta ok
Compared to the refined one, whole wheat pasta has a higher vitamin content. "It contains many B vitamins. In particular, it is rich in vitamins B1, B2 and B3, which are involved in the metabolism of proteins, fats and carbohydrates". They are also excellent allies of emotional well-being. «They favor the production of well-being neurotransmitters. For example, they participate in the synthesis of serotonin, the good mood hormone, "says nutritionist Nicoletta Bocchino.
The right oil
The most suitable oil for cooking asparagus is extra virgin olive oil. The advantages? Enhances their antioxidant action. "It contains good amounts of vitamin E, which protects the body from the harmful action of free radicals, responsible for oxidative stress."
Pay attention to cooking
Vitamin C and many B vitamins such as folic acid (or vitamin B9) with which asparagus are rich, are thermolabile, i.e. sensitive to high temperatures. Too aggressive cooking such as frying or water cooking such as boiling tend to destroy them. The advice to preserve them suggests the expert "is to cook the asparagus in a little extra virgin olive oil and over low heat in a pan with the lid. Alternatively, you can opt for steam cooking .
Add the shallot and the aromatic herbs
Shallots and aromatic herbs give flavor and ensure many precious nutrients. «They allow to increase the vitamin content of the dish. Shallots provide many B vitamins. Parsley is rich in vitamin C. Thyme and marjoram are also a good source of it, "says the nutritionist.
In the gallery, the other expert tips for filling up on vitamins with asparagus pasta
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