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Asparagus Nutrition, Health Benefits & Recipes. Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and vitamin C, and thiamine.
A study published in The Journal of the American Medical Association in 2010 found that vitamin B6 when combined with folate and methionine can reduce the chances of lung cancer by as much as two-thirds. Asparagus contains both vitamin B and folate.