Asparagus is a low-calorie vegetable that is a rich source of beneficial nutrients, especially vitamin K. A serving of asparagus provides more than one-third of the daily requirement for adults. Making sure to eat enough vitamin K rich foods is important, as this vitamin plays vital roles in the clotting of your blood and keeping your bones strong and healthy.
Basic Nutrition Information
One-half cup of cooked asparagus provides 20 calories, 2.2 g of protein, 0.2 g of fat, 3.7 g of carbohydrate and 1.8 g of fiber, according to the USDA Food and Nutrient Database.
Vitamin and Mineral Content
One-half cup of cooked asparagus provides 134 micrograms of folate while the daily requirement for adult men and non-pregnant women is 400 mcg. The requirement for pregnant women is 600 mcg daily. Asparagus also provides you with a significant amount of potassium, boasting 202 mg per half-cup, while the daily requirement for adults is 4,700 mg. Asparagus also provides the potent antioxidant vitamin E, as well as calcium for bone health.
Vitamin K Content
One-half cup of cooked asparagus provides 45.5 mcg of vitamin K, while the daily requirement for vitamin K for adults is 120 mcg for men and 90 mcg for women. A half-cup serving of asparagus provides more than 37 percent of the daily requirement for men and more than 50 percent of the daily requirement for women.
Vitamin K Function
Two important roles of vitamin K in the body are related to blood clotting and bone health. Vitamin K deficiency can result in prolonged bleeding and impaired blood clotting. Furthermore, higher intakes of vitamin K in the diet may also help to prevent osteoporosis. In the Nurse's Health Study, women with the lowest intake of vitamin K had the highest risk for hip fracture compared with women with higher vitamin K intakes, according to the Linus Pauling Institute.
Warfarin
People who are at risk for or who have had a history of blood clots will often need to take a medication called warfarin or Coumadin, which inhibits blood clotting by its role as a vitamin K antagonist. People who take warfarin are encouraged to keep their intake of vitamin K consistent by avoiding drastically changing their intake of very high vitamin K foods. These foods include kale, Swiss chard, spinach and collard greens. High intakes of these foods while taking warfarin may alter its effectiveness.
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