Did you know that Brussels sprouts have many benefits? Find out why they’re so healthy!
Where Are Brussel Sprouts Grown?
Brussels sprouts belong to the cruciferous family. It can be described as a bite-sized cabbage that is about 1 to 2 inches in size.
The name ‘Brussels sprouts’ is due to the fact that for the first time it was cultivated in Brussels, the capital of Belgium. Records date them to the 13th century in the Brussels region. Later, the French brought Brussels sprouts to Louisiana in about 1800. The term was first used in the 18th century by the French. The Netherlands and other European nations also cultivate sprouts, but New York and California are the top two states in the US for sprout production.
Nutrition Brussels Sprouts:
This small-sized veggie provides a full pack of nutrition rich in various vitamins and minerals. The food central database of USDA provides the nutritional information for 1 cup of Raw and Cooked Brussels:
| 1 cup of Raw Brussels | 1 cup of cooked Brussels |
| Proteins (2.97g) | Proteins (3.98g) |
| Carbohydrates (7.88g) | Carbohydrates (11.08g) |
| Fat (0.264g) | Fat (0.78g) |
| Calories (37.8) | Calories (56.2) |
Brussels sprouts contain a good amount of vitamin C, vitamin K, and fiber. While, it also includes small amounts of folate, iron, magnesium, phosphorus, and thiamine. Thus, brussels sprouts can be regarded as a ‘Nutritional punch’.
Do Brussels Sprouts Have Fiber?
1 cup of cooked Brussels provides you with almost 4g of Fiber. Fiber is a good source of food for your gut bacteria. Gut bacteria are required for a happy mood, a good immune system, and anti-inflammatory properties.
Fiber is good for stool formation. Thus, relieving constipation. Studies have also revealed that good fiber intake reduces the risk of colorectal cancer.
Rich in Antioxidants:
Brussels sprouts contain many powerful antioxidants. The antioxidants help in maintaining cell health by protecting from oxidative stress. Lipid-soluble antioxidants (including carotenoids and Vitamin E) account for 20% of the total antioxidant activity of Brussels sprouts. (Source)
Rich in Vitamin K:
Vitamin K is required for the formation of blood clots. According to studies, vitamin K is related to good bone health and prevents osteoporosis.
The deficiency of vitamin K in your body can lead to increased chances of bone fracture and lower bone mineral density (BMD).
Rich in vitamin C
Half a cup of Brussels sprouts provides you with 48 mg of vitamin C. Just adding one or two servings of Brussels to your diet weekly fulfills your vitamin C requirement.
Vitamin C is required for good immune health, collagen production, and iron absorption. A high dose of vitamin C is known to prevent and treat respiratory diseases.
Rich in Calcium:
Brussels sprouts contain a significant amount of Calcium in it. Calcium is required for good bone strength. As a result of its high amount of vitamin K and calcium, Brussels sprouts benefit you with good bone health.
Brussels Sprouts Prevents diabetes:
According to studies, Brussels have found to control blood sugar levels. Hence it helps to prevent diabetes type 2. Alpha-Linolenic Acid (ALA) also increases glucose sensitivity. A study published in The Journal of Chinese medicine in 2011 reveals that consuming Brussels sprouts reduce the risk of diabetes.
Helps to Maintain Vision:
Brussels sprouts contain a good number of carotenoids that promotes good vision. 1 cup of Brussels sprouts contains 396 micrograms of beta carotene. Beta carotene is an antioxidant pigment and it is metabolized as the precursor of vitamin A in the body.
Vitamin C which is frequently present in Brussels prevents cataracts. Lutein and zeaxanthin are also present in Brussels insignificant amounts. These protect the eyes from blue light.
Provides ALA omega-2 Fatty acids:
Alpha-Linolenic Acid (ALA) is converted to Omega-3 fatty acids in the body. Omega 3 fatty acids are important for your better brain health and functioning. A large amount of ALA is converted to a small amount of omega-3 fatty acids. You need an ALA-rich diet to fulfill your omega-3 requirements. Including a few servings of Brussels in your diet weekly can fulfill your omega-3 requirements. Brussels sprouts have also been found to lower blood cholesterol levels.
Maintains Diabetes:
The antioxidants present in Brussels prevent oxidative stress changes by reducing reactive oxygen species (ROS).
ROS are formed in the body as a natural process but these can accumulate in the body with the passage of time. ROS are involved in nerve damage and premature aging. High doses of ALA through the oral or IV route are known to prevent nerve damage in people suffering from diabetes.
Are Brussels Sprouts Anti-Inflammatory?
Inflammation is known to occur as a natural immune response that is produced in case of an injury or disease. Chronic inflammation can lead to several diseases including heart diseases, autoimmune diseases, and diabetes type 2.
Cruciferous vegetables are known to reduce inflammation as the antioxidants present in these veggies neutralize the free radicals responsible for inflammation. (Source)
Prevents various diseases:
The antioxidants present in brussels sprouts prevent damage to DNA. A study was published on Integrative cancer research including 10 volunteers. The study concluded that consuming Brussels sprouts reduce the risk of cancer in humans.
Being rich in vitamin C, Brussels reduces the risk of heart disease. Like other green leafy vegetables, Brussels also contains chlorophyll, a green pigment. Chlorophyll is antioxidant in nature. Chlorophyll prevents pancreatic cancer.
Brussel Sprouts While Pregnancy:
Brussels sprouts contain a significant amount of folate in it. Folate is required for a healthy pregnancy. Folate helps the healthy brain and spine development of a baby.
Provides you with Glowing Skin:
Vitamin C protects your skin health and gives you glowing skin. Vitamin C plays a role in collagen production. Collagen tightens your skin and reduces wrinkles.
Brussel Sprouts For Weight Loss:
Brussels sprouts are rich in fiber and low in calories. This combination makes brussels sprouts a healthy choice for losing weight. High fiber content gives you a satiety feeling for a long time. Therefore, eating more fiber-rich foods such as brussels sprouts may benefit you in losing weight.
Good for Neuroprotective properties:
As stated earlier, Brussels sprouts contain many powerful antioxidants. Kaempferol is one of these antioxidants. It reduces oxidative stress and promotes brain health. (Source)
How To Buy Brussel Sprouts:
While buying Brussels sprouts, prefer the ones that are green in color and firm to the touch.
Smaller size sprouts are sweeter in taste. The sweeter taste of sprouts indicates their freshness.
Yellow and soft leaves are a sign of decay so try to avoid these.
Best Way To Cook Brussel Sprouts:
At refrigeration temperature, the shelf life of Brussels sprouts is one or two weeks. So, you should cook them ASAP to have good taste. There are several delicious ways to cook Brussel sprouts.
Top of these is Roasting and roasted brussels sprouts give you a nutty flavor.
Rinse the Brussels sprouts in water to remove dirt. Slice off the stem end. Trim any wilted part
Cut the Brussels in half and lightly toss them in extra virgin olive oil. Cook until golden brown color appears.
Then roast the Brussels at 400°F until the bottom is crispy and the rest is tender. Don’t boil the Brussels. It gives a mushy, bitter taste which is disliked by many people. Brussels can be added as raw to soups and salads for a healthy diet.
Precautions in Using Brussels:
Brussels sprouts extensively contain vitamin K, a well-known blood clotting agent. So you should avoid Brussels if you are using any blood thinner such as Warfarin.
Does Brussels Sprouts Cause Gas?
Some people are sensitive to the Brassicaceae family. These folks should be careful in using Brussels sprouts as they can develop abdominal pain and gas.
Fun Facts:
- Great Britain considers the Brussels sprout their national vegetable.
- Since the flowers of brussels sprouts have four petals and resemble a Greek cross. It is also called a cruciferous vegetable.
Conclusion:
Brussels sprouts are a full pack of nutrients and are helpful in maintaining good health. It helps you from having glowing skin to preventing cancer. The low-calorie vegetable also provides you with a good blend of healthy fats and essential vitamins. Brussels sprouts have lots of benefits but If you are on any medication, especially blood thinners, you should be careful in using it.
