Asparagus
Overview
Asparagus provides fructooligosaccharides (FOS) prebiotic fiber and folate, supporting gut microbiome and methylation pathways. Fructooligosaccharides (FOS) are found in onions, garlic, leeks, and asparagus.
Food Context
Synergies
- Part of diverse prebiotic fiber strategy
Preparation
- Can be consumed cooked or raw
- Supports Bifidobacterium growth
- Gentle cooking preserves nutrients
Recipes
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.
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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
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
- Fructooligosaccharides (FOS): Onions, garlic, leeks, asparagus
- Prebiotic Fibres: Inulin (chicory, onions), GOS (legumes), resistant starch (cooled potatoes, green bananas), pectin (apples)