Asparagus nutrients

**Asparagus (Ishigaki Variety) Nutrition Facts** Asparagus, specifically the Ishigaki variety, is a nutritious and low-calorie vegetable that offers a range of essential vitamins and minerals. With an edible portion of 63g per 100g, it's a great addition to a healthy diet. Per 100g serving, asparagus provides 19 calories, making it an ideal choice for those watching their calorie intake. It contains 1.4g of protein, 0.1g of fat, and 3g of carbohydrates, with 1.9g of dietary fiber contributing to digestive health. In terms of vitamins, asparagus is particularly rich in vitamin C, offering 45mg per 100g, which supports immune function and skin health. It also contains 0.04mg of thiamine (B1), 0.05mg of riboflavin (B2), and 0.7mg of niacin (B5). Additionally, it provides 0.17mg of manganese and 0.41mg of zinc, both important for bone health and immune support. Minerals found in asparagus include 10mg of calcium, 10mg of magnesium, 1.4mg of iron, and 213mg of potassium. Potassium helps regulate fluid balance and supports heart health, while iron is essential for oxygen transport in the blood. The vegetable also contains 17 micrograms of vitamin A and 93 micrograms of retinol equivalents, which are important for vision and cell growth. It has a small amount of sodium (3.1mg) and no cholesterol, making it a heart-friendly option. Other nutrients include 0.07mg of copper, 0.21 micrograms of selenium, and 0.6 micrograms of carotene. These trace elements play vital roles in metabolism and antioxidant activity. Overall, asparagus is a nutrient-dense vegetable that can be enjoyed in various dishes, offering a wide range of health benefits. Whether steamed, grilled, or added to salads, it's a delicious and wholesome choice.

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