Asparagus nutritional composition
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Asparagus Nutritional Composition: Macronutrients and Amino Acids
Asparagus is recognized for its high nutritional value, offering a balanced profile of macronutrients. In 100 grams of asparagus, there are approximately 3.25 grams of protein, 0.25 grams of fat, and 2.64 grams of sugar, making it a low-fat, moderate-protein vegetable with a modest carbohydrate content . Asparagus contains all essential amino acids, with aspartic acid being particularly abundant. The ratio of essential amino acids to total amino acids (EAA/TAA) is about 35%, though methionine and cystine are the first limiting amino acids . Across different cultivars, protein and amino acid content can vary, but asparagus consistently provides a good source of these nutrients 37.
Vitamins and Mineral Content in Asparagus
Asparagus is rich in several vitamins, including vitamin B1 (0.391 mg/100g), B2 (0.679 mg/100g), B3 (0.380 mg/100g), and B6 (4.880 mg/100g) . It also contains vitamin C, with levels varying by cultivar . The mineral content is notable, with high levels of iron, magnesium, zinc, calcium, and selenium, often surpassing those found in many other vegetables 137. Selenium content, for example, ranges from 1.12 to 2.9 μg/100g dry weight .
Dietary Fiber, Carbohydrates, and Prebiotic Compounds
Asparagus is a significant source of dietary fiber, with all parts of the plant—including edible spears and by-products—containing more than 22 grams of fiber per 100 grams dry weight . It is also rich in non-digestible carbohydrates such as inulin and fructans, which have prebiotic effects and can promote the growth of beneficial gut bacteria like lactobacilli and bifidobacteria 24. Xylose, another carbohydrate found in asparagus, further contributes to its prebiotic potential .
Bioactive Compounds: Polyphenols, Flavonoids, and Saponins
Asparagus contains a variety of bioactive compounds, including polyphenols, flavonoids, and saponins. Polyphenol content ranges from 6.34 to 8.67 mg/g dry weight, and flavonoids from 4.22 to 8.22 mg/g dry weight, depending on the variety . Saponins, such as protodioscin, are also present and contribute to the health-promoting properties of asparagus 710. These compounds are associated with antioxidant and potential anti-inflammatory effects .
Nutritional Differences Among Asparagus Varieties and Processing Effects
The nutritional composition of asparagus can vary significantly among different cultivars. Some varieties, such as HuaMiaoF1, JinGuan, and FeiCuiMingZhu, have higher nutritional quality, making them especially suitable for use in food and health-care products . Processing methods also impact nutrient retention: for example, thermal treatment can increase phenolic content in green asparagus juice, while enzymatic treatment may reduce phenolic and amino acid levels but increase protodioscin extraction . Green asparagus generally contains more phenolic compounds and amino acids than white asparagus .
Asparagus By-Products and Functional Food Potential
By-products from asparagus processing, such as stems and roots, are also nutritionally valuable. They are high in fiber, inulin, and polyphenols, and can be used as supplements or ingredients in fiber-enriched foods to achieve prebiotic effects 2410. These by-products can promote the growth of probiotic bacteria and may be used to develop functional foods with health benefits 24.
Conclusion
Asparagus is a nutrient-dense vegetable, rich in protein, fiber, vitamins, minerals, and a variety of bioactive compounds. Its nutritional composition supports its reputation as a health-promoting food, with both edible parts and by-products offering significant benefits. The variation among cultivars and the impact of processing methods highlight the importance of selection and preparation in maximizing asparagus’s nutritional value.
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