Nutritional value of Asparagus

Asparagus is an excellent source of minerals and folic acid (vitamin B9). It contains potassium, copper, calcium, iron and phosphorus. It is also rich in insoluble fibre and vitamins.
(A, B1, B2, B6 and C). Its passage through the system does not go unnoticed as it contains a sulphurous substance which contributes to the odour of urine.

Asparagus contains asparagine, an acidic substance which gives it its particular flavour and diuretic properties. Other compounds capable of stimulating renal functions are also present in asparagus in relatively important quantities: fructosanes and beta asparagines (monoacid derived from aspartic acid).  The high potassium / sodium ratio also contributes to the urine output. Consequently, asparagus has a definite diuretic action, even when consumed in moderate quantities.

Asparagus is also beneficial due to its low calorific value compared to its high nutritional value, contributing to a well balanced diet. It provides certain protective substances which have beneficial effects in the prevention of numerous pathologies. Excess calories are not a problem with asparagus providing that high calorie accompanying dressings are reasonably limited.
After the consumption of a large amount of asparagus, the urine may take on a particular odour due to the presence of methyl mercaptan, a compound produced in the decomposition of certain nitrogen compounds found in asparagus.

The fibre in asparagus favours healthy and regular intestinal functions thanks to the pectins and mucilage which retain water and are well tolerated as well as to the stimulating effect of the cellulose fibres of the stems which are particularly effective in combating intestinal laziness.
Consumption of asparagus also helps to gently relieve a tendency toward constipation without risk of irritation of the intestinal tract.

Average composition of asparagus per 100 gr. net

Components (gr)
Carbohydratesto 3,5
Protein 2,2
Fat 0,2
Water 92
Fibre 1,5
Minerals (mg)
Potassium 270
Phosphorus 70
Calcium 20
Magnesium 12
Sodium 3
Chlorine 40
Boron 0,12
Iron 1,1
Copper 0,14
Zinc 0,32
Manganese 0,3
Flourine 0,045
Iodine 0,002
Vitamins (mg)
Vitamin C
(ascorbic acid)
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
(pantothenic acid)
Vitamin B6
Vitamin B8
Vitamin B9
(folic acid)
Vitamin E
Energy values
Kcalories 25
Kjoules 104
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