What Is the Nutritional Value of Asparagus?

A report from the Food History Project states that asparagus has been a prized crop for over 2,000 years. Ancient Egyptians believed it had healing properties and used it as an offering to their gods during ceremonies. In addition to the classic green variety, white asparagus can also be found in supermarkets. It is white because it is grown in a manner that does not allow it to see the sun, and therefore does not produce the green chlorophyll. It is either covered or grown under the dirt. The flavor is a bit nuttier, but it contains the same nutritional value of green asparagus.

Folic Acid

Folic acid, a form of B vitamin, is needed in the body, as it helps the body regenerate cells. According to the "Journal of the American Medical Association," folic acid helps prevent heart disease, birth defects, certain cancers, and also helps treat cancer. The RDA of folate or folic acid is 400 mcg., and one cup of cooked asparagus supplies 66 percent of that amount, with 262.80 mcg. The Washington Asparagus Commission points out that asparagus is one of the best food sources of folic acid, second only to orange juice.

Anti-oxidants and Gluthathione

Anti-oxidants are vitamins that help the body fight attacks from free radicals, which are toxic and damaging molecules in the body. According to the American Heart Association, the top anti-oxidants are vitamins C, E and A (beta-carotene). Asparagus has high concentrations of vitamins C and A, and to help them function effectively they need what the Washington Asparagus Commission refers to as the "chief anti-oxidant," gluthathione. Asparagus is a rich source of gluthathione.

Other Benefits

For those watching their weight, asparagus is a great addition to the diet. Its high concentration of potassium, numerous minerals and amino acids, and low sodium content make it an effective diuretic, which helps keep water weight at bay. Add to this the fact that one cup of asparagus only contains 43 calories and 8 carbohydrates while packing 4 grams of fiber, and you see why it is a dieter's friend. Other nutrients found in asparagus are calcium, iron, magnesium, selenium, zinc, phosphorous and B vitamins.