Asparagus

Overview

Asparagus provides folate (vitamin B9), fructooligosaccharides (FOS), and fibre alongside iron and potassium in a low-calorie vegetable matrix. B-vitamins including folate support one-carbon metabolism, DNA repair, and neurochemical synthesis pathways relevant to brain function [1].

Within the BRAIN Diet framework, asparagus contributes folate and prebiotic-type fibres as part of diverse vegetable intake. Human prebiotic trials report measurable effects on stress-related biology and emotional processing, supporting the value of fermentable fibres within mixed dietary patterns [2,3].

Key Nutritional Highlights

• Folate (~52 µg per 100 g raw) supports one-carbon and B-vitamin intake relevant to methylation biology [1].
• FOS prebiotic fibre occurs alongside ~2.1 g total fibre per 100 g (USDA baseline) [2,3].
• Iron (~2.1 mg per 100 g) is relatively useful for a low-calorie vegetable.
• Very low energy density (~20 kcal per 100 g) allows generous vegetable portions.

Food Context

Synergies

• Include with other allium-family and prebiotic-rich vegetables (onions, leeks, garlic) as part of a diverse fermentable-fibre strategy [3].
• Pair within meals that already supply other B-vitamins (B6, B12) to support broader one-carbon and neurotransmitter pathways [1].

Preparation

• Can be consumed lightly cooked or raw; gentle cooking preserves folate relative to prolonged high-heat methods.
• Trim woody stem bases; steam, roast, or sauté rather than boiling away water-soluble vitamins when possible.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	20 kcal	—
Protein	2.2 g	—
Total fat	0.1 g	—
Saturated fat	0 g	—
Carbohydrates	3.9 g	—
Fibre	2.1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	2.1 mg	11.9%
Zinc	0.5 mg	4.9%
Magnesium	14 mg	3.3%
Selenium	2.3 µg	4.2%
Calcium	24 mg	2.4%
Potassium	202 mg	5.9%
Choline	16 mg	2.9%
Folate	52 µg	13%
Vitamin B12	0 µg	0%
Vitamin B6	0.1 mg	5.4%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	115 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Asparagus, raw, FDC ID 168389, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

10 substances in this food

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Folate (~52 µg per 100 g raw) supports one-carbon and B-vitamin intake relevant to methylation biology. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review

[2] Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that has become increasingly prevalent worldwide. Schmidt & Cowen 2015. Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers

[3] Include with other allium-family and prebiotic-rich vegetables (onions, leeks, garlic) as part of a diverse fermentable-fibre strategy. Yeo et al. 2023. Influence of food-derived bioactives on gut microbiota compositions and their metabolites by focusing on neurotransmitters