Fresh Asparagus Nutritional Values (100g)
- Calories: 19 kcal
- Energy: 79.5 kJ
- Protein: 2.2 g
- Carbohydrates: 2 g
- Fat: 0.2 g
- Cholesterol: 0 mg
- Fiber: 1.5 g
Vitamins
- Vitamin A: 8 µg
- Vitamin D: 0 µg
- Vitamin E: 2.1 mg
- Vitamin K: 40 µg
- Vitamin B1: 0.1 mg
- Vitamin B2: 0.1 mg
- Vitamin B3: 1.4 mg
- Vitamin B5: 0.6 mg
- Vitamin B6: 0.1 mg
- Biotin: 2 µg
- Vitamin B9 (folic acid): 86 µg
- Vitamin B12: 0 µg
- Vitamin C: 21 mg
Minerals
- Sodium: 4 mg
- Potassium: 210 mg
- Calcium: 22 mg
- Magnesium: 20 mg
- Phosphorus: 52 mg
- Iron: 1 mg
- Zinc: 0.5 mg
- Copper: 0.2 mg
- Manganese: 0.3 mg
- Iodine: 5 µg
I have read three books about the benefits of asparagus. One of them was by a German professor doctor. He wrote that asparagus does not harm gout patients and does not cause an increase in uric acid. He stated it is a good diet product and recommended it to everyone. The B3 level also does not appear to be high, but because it is widely consumed in Europe, users do not share the same opinion. The expert author of the book wrote that he always checked his patients' lab results. Users do not agree with this view. In our country, it is very expensive and not excessively consumed. Gout patients should decide for themselves.
Benefits of Asparagus
Asparagus is very rich in Vitamin K, B vitamins (folate), Vitamin C, and Vitamin A. Asparagus also contains B vitamins B1, B2, B3, and B6 besides folate. Asparagus is a good source of fiber, manganese, copper, phosphorus, potassium, and protein.
Asparagus is a very good choice with meat dishes, especially if you have heart disease and are hesitant about eating meat, I definitely recommend consuming them together.
Excellent choice for heart disease: The high amount of folate found in asparagus is very important for a healthy cardiovascular system. When folate levels are low, the risk of heart disease increases significantly. One serving of asparagus contains 66% of the daily folate requirement. Asparagus is also a rich source of potassium and its sodium content is quite low. Its mineral profile, combined with the active amino acid it contains, creates a diuretic effect.
Should be preferred during arthritis, rheumatism, menstrual periods: Historically, asparagus has been used to treat inflammations like arthritis and rheumatism, and it may also help with water retention (edema) related to PMS (premenstrual syndrome).
Beneficial for the intestines: Asparagus contains a special type of carbohydrate called inulin. This carbohydrate is digested by the beneficial bacteria present in the large intestine. If our diet contains sufficient inulin, the growth and activity of these good bacteria increases, which makes it harder for harmful bacteria to attach to our intestines.
Pregnant women and those planning to have children should eat plenty: Especially if you are planning to become pregnant or are in the early stages of pregnancy, do not miss asparagus from your meals. Because the folate it contains is necessary for proper cell division. Without folate, the nervous system cells of the fetus do not divide properly. Insufficient folate consumption during pregnancy has been found to lead to various congenital disabilities.
