10. Asparagus
This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet.
Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs.
This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin (37).
Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39).
Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity (40).
Summary
Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity.