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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.
1 (If youâre 50-plus, be sure youâre getting enough B12: your ability to absorb it decreases with age.). 2  One more benefit of asparagus: It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts.