Millions of spears of fresh asparagus are now being harvested by local growers.

Asparagus is packed with vitamins, minerals, antioxidants and prebiotics, and nutrition experts warn if it’s not on your plate this season, you’re missing out on one of the healthiest foods of the year.

From aiding gut health to supporting a healthy immune system and helping manage weight and blood pressure, asparagus is one of spring’s best nutrient powerhouses for optimal health.

Asparagus supplies are plentiful this month and will peak around Labour weekend before tapering off just after Christmas.

Asparagus is full of prebiotic plant fibres, which promote the growth of healthy bacteria in your gut, supporting regular bowel movements. Meanwhile, its potassium content acts as a natural diuretic and reduces water retention, said Dr Carolyn Lister, principal scientist and science team leader (food and health information) at Plant & Food Research, and a trustee for 5+ A Day Charitable Trust.

“If you add asparagus into your diet, your digestive system will certainly thank you for it.

“You can lightly steam and blanch them, grill them, or add them to quiches, stir-fry dishes and every salad combination imaginable.

“The addition of avocado alongside it will provide healthy fats to also help you absorb some of the phytonutrients. One of my favourite spring lunches is an avocado, asparagus and strawberry salad with either feta or some canned tuna to add some extra protein.”

Asparagus is also a good source of folate, which is critical for healthy cell growth and function.

Eating half a dozen asparagus spears either raw or lightly steamed will provide about half your recommended daily folate intake.

Naturally low in calories and containing dietary fibre, this vegetable is perfect for anyone looking to manage or lose weight as it slows digestion and keeps you feeling fuller for longer.

And if that’s not enough, it also contains a wide range of B vitamins (including thiamine, riboflavin, niacin and pantothenic acid) to power your metabolism and nervous system, along with vitamin C for immune support.

“Asparagus is New Zealand’s fastest-growing vegetable and can grow as much as 17cm on a warm day. It’s just incredible.

“And it only takes two or three minutes to prepare in the kitchen so it’s a very simple way to up your daily intake of essential fibre, folate and vitamins.”

No longer considered just a side dish, delicious asparagus recipes can be found at 5aday.co.nz.

You can also follow @5adaynz on social media for more cooking tips, inspiration and giveaways.