Asparagus nutrition facts
Asparagus is a great addition to any balanced diet. The fact that it contains so many positive nutrient qualities makes it a must-have ingredient for anyone looking to maintain a healthy diet.
Contains no fat or cholesterol.
Is very low in sodium.
Is a good source of potassium.(1)
Is a source of fiber (3 grams per 5.3 oz. serving). (2)
Is an excellent source of folacin. (3)
Is a significant source of thiamin. (4)
Is a significant source of vitamin B6. (4)
Is one of the richest sources of rutin, a compound which strengthens capillary walls.
Contains glutathione (GSH), considered “the mother of all antioxidants“. (5)
|(1) A good source provides 25% or more of the U.S. Recommended Daily Allowance (USRDA).(2) A source of fiber provides 2 grams or more per serving. A good source contains 5 grams or more, an excellent source contains 8 grams or more.
(3) An excellent source means 40% or more of the USRDA (asparagus contains 60% of the USRDA for folacin). Folacin is a B vitamin which helps in the duplication of cells for growth and repair of the body, and in blood cell reproduction in the bone marrow. Adequate folacin intake can prevent miscarriage and neural tube defects (NTDs). Folacin helps in the formation of hemoglobin, as well. The United States Public Health Service recommends that: All women of childbearing age in the United States who are capable of becoming pregnant should consume 0.4 mg of folacin per day for the purpose of reducing their risk of having a pregnancy affected with spina bifida or other NTDs.
(4) A significant source means 10% or more of the USRDA.
(5) Glutathione (GSH) is one of the most potent anticarcinogens and antioxidants found within the body. GSH is used to detoxify carcinogenic electrophiles and protect cells from oxidative damage, thereby preventing damage to DNA and other macromolecules. Thus, GSH acts as an initial and primary defense against chemicals that can cause cell transformation and/or cell death. Asparagus had the highest GSH content of the several foods tested.