Boost your health with Brussel sprouts

Boost your health with Brussel sprouts

Love them or hate them, Brussels sprouts are one of the healthiest veggies around. Just because few of us craved this cruciferous vegetable growing up should not scare you off from giving them a second chance as an adult.  If you care about your health and want to include as many nutritious foods as possible in your diet, Brussels sprouts should be at the top of your grocery list. 

When you break down the nutritional value of a Brussels sprout, they are among the top 20 most nutritious foods in regards to the ANDI score (Aggregate Nutrient Density Index).  This score is assigned to whole foods containing the highest nutrients per calorie. Brussels sprouts give you your money’s worth in terms of being a very nutritious food to eat – you’ll be getting more bang for your buck with each bite you eat!

The USDA National Nutrient Database shows that one cup of Brussel sprouts provides the following:

·      38 calories

·      0 grams of fat

·      8 grams of carbohydrate

·      3 grams of protein – very high for a green vegetable

·      4 grams of fiber

·      Contains 125% or 97 milligrams of vitamin C

·      Contains 195% or 218 micrograms of vitamin K

·      Contains 494 milligrams of potassium

·      Contains 94 micrograms of folate 

Health benefits of Brussel sprouts

Being a member of the cruciferous vegetable family, makes Brussel sprouts a very special veggie.  Brussel sprouts join other cruciferous veggies such as broccoli, kale, cabbage, and bok choy in this prestigious group. 

Why are cruciferous vegetables so important?  They all contain phytochemicals, vitamins, minerals, and fiber linking them to a lower risk of cancer.  For example, according to the American Institute for Cancer Research, studies have shown that diets of people who regularly consume cruciferous vegetables have lower rates of prostate cancer. 

The component in these veggies is sulforaphane which can stimulate enzymes in the body to detoxify carcinogens before they damage cells.  They also appear to help protect against cancer by reducing oxidative stress which can increase free radicals thus increasing risk of cancer of the colon, lung, prostate, breast, and others. 

Here are other components found abundantly in Brussel sprouts that will improve your health:And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health (although some have more than others.) Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.Lab studies show that one of the phytochemicals found in cruciferous vegetables – sulforaphane – can stimulate enzymes in the body that detoxify carcinogens before they damage cells. Another way cruciferous vegetables may help to protect against cancer is by reducing oxidative stress. Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.

And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health (although some have more than others.)

Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.

Lab studies show that one of the phytochemicals found in cruciferous vegetables – sulforaphane – can stimulate enzymes in the body that detoxify carcinogens before they damage cells. Another way cruciferous vegetables may help to protect against cancer is by reducing oxidative stress. Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.

And they all contain phytochemicals, vitamins and minerals, and fiber that are important to your health (although some have more than others.)

Various components in cruciferous vegetables have been linked to lower cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.

Lab studies show that one of the phytochemicals found in cruciferous vegetables – sulforaphane – can stimulate enzymes in the body that detoxify carcinogens before they damage cells. Another way cruciferous vegetables may help to protect against cancer is by reducing oxidative stress. Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of colon, lung, prostate, breast, and other cancers.

·      Vitamin C

Brussel sprouts rich source of vitamin C means that it’s a fabulous food providing a nutrient that keeps your immune system strong along with maintaining the health of your skin, teeth, and gums.  Vitamin C is also important for protecting cells from damage and may reduce risk of heart disease and cancer.

·      Fiber

Fiber is found abundantly in Brussels sprouts.  This is good news as most of us fall far short of the 25 to 30 grams of fiber needed daily.  Fiber helps the digestive system function properly, stimulates regular bowel movements and prevents constipation.  Another fact of fiber is it helps reduce cholesterol levels lowering the risk of heart disease and stroke.

·      Folate

This B vitamin has a very important function of aiding in the formation of the neural tube helping prevent certain birth defects such as spina bifida and a cleft palate.  Folate also has a role in the formation and maintenance of DNA and may reduce homocysteine levels which can reduce heart disease.

·      Vitamin K

Brussels sprouts practically burst with their abundance of vitamin K.  This fat-soluble vitamin is well known for its role in blood clotting, but also helps build strong bones, prevents heart disease, and is a crucial part of other bodily processes.

·      Antioxidants

Like many vegetables, Brussels sprouts don’t disappoint when it comes to its antioxidant properties.  The sulfur-containing compounds glucosinolates and isothiocyanates are found in this veggie which may reduce cancer due to their anti-inflammatory activity in the body.

Cooking Brussels sprouts

Brussels sprouts may look intimidating to cook but they are really very simple. Here are some ways how:

·      Steam just until tender to retain as many of their beneficial nutrients as possible

·      Drizzle steamed Brussels sprouts with olive oil and fresh garlic for a nutrient-dense side dish

·      Chop cooked Brussels sprouts and add them to a green salad, pasta sauce or soup.

·      Saute Brussels sprouts with onion and garlic and use as a topping for grilled steak or pork chops

·      Place trimmed Brussels sprouts in a resealable plastic bag along with olive oil, kosher salt and pepper, shake to coat and pour onto a baking sheet to roast in a 400 degree oven for 30 minutes.