Brussels sprouts are a staple of Christmas and Thanksgiving dinner. These low calorie, nutritious dense vegetables provide significant health benefits. In the past several years, Brussels sprouts, a part of the cruciferous vegetable family, have gained much recognition due to their distinctive taste and many health benefits. These tiny green orbs are rich in essential vitamins and minerals, making them an excellent addition to any diet. In today’s blog post, we’ll be taking a closer look at the amazing health benefits of Brussels sprouts.
What Are Brussels Sprouts
Brussels sprouts are a type of plant that closely resembles the common cabbage, but with a taller main stem reaching heights of 60 to 90 cm (2 to 3 feet). Its sprouts, which look similar to cabbage heads, are smaller and measure 25 to 40 mm (1 to 1.6 inches). While most varieties have green sprouts, red-leaved varieties are also available. Brussels sprouts are biennial plants, meaning they flower with four petals if they are kept alive for two seasons. They produce seeds inside silique fruits and need a mild, cool climate to thrive; hot temperatures can harm the plant.
Believed to have originated in the 13th century in the Belgian city of Brussels, Brussel sprouts were later given their name by the French in the 18th century. Not native to the U.S., the French introduced Louisiana to the vegetable in 1800. Now, New York and California lead the way in U.S. Production, along with the Netherlands and other European countries. The Brassica family vegetable is a descendant of wild Mediterranean kale which has developed a tolerance to salt and limestone.
Brussels Sprouts Nutrition Facts
- Calories: 56
- Fat: 0.8g
- Sodium: 16mg
- Carbohydrates: 11g
- Fiber: 4.1g
- Sugars: 2.7g
- Protein: 4g
- Vitamin K: 219mcg
- Vitamin C: 97mg
- Folate: 93.6mcg
Benefits of Brussels Sprouts
Rich in Antioxidants
Brussels sprouts are high in antioxidants, which protect cells and may lower cancer risk. Antioxidants protect your cells by reducing oxidative stress and, as a result, may help lessen your risk of chronic disease. Metabolic processes occurring within the body can lead to an excess of free radicals. If there are more of these radicals than the body’s antioxidants, a condition referred to as oxidative stress arises.
Antioxidants can prevent oxidative stress by cancelling out harmful free radicals. Adding Brussels sprouts to a well-balanced diet can help give the body the antioxidants it needs to stay healthy
Improving bone health
Brussels sprouts are an excellent source of vitamin K which plays a vital role in maintaining bone health. Due to less mineral density in the bones, osteoporosis and bone fractures are more likely in people who don’t get enough vitamin K. Recent research has shown that eating sprouts may help your bones get stronger and make you less likely to get hurt. A 2017 study found that people who ate a lot of vitamin K were less likely to break their bones than those who didn’t eat this nutrient.
Support brain health
The antioxidant sulforaphane found in Brussels sprouts has been shown in studies to offer protection against Alzheimer’s disease. One study indicated that those who consumed sulforaphane-rich meals on a daily basis had a reduced chance of getting Alzheimer’s disease.
Furthermore, glucosinolates, a naturally occurring chemical in Brussels sprouts, may be healthy for the brain and may provide protection against several neurological illnesses, as shown by studies.
Improve Gut Health
The soluble fibre content of sprouts is particularly high, making them an excellent addition to a healthy diet. Approximately 0.5 cup of cooked Brussels sprouts yields 2 grams of dietary fiber. Consuming dietary fibre can lead to a range of positive health outcomes. Research has shown that increasing fibre intake can have a number of positive effects on overall health.
Harvard University’s School of Public Health reports that eating 30 grams of fibre daily may have positive effects on one’s health. These effects may include improving insulin resistance, lowering blood pressure, and losing weight.
Reduce Inflammation
Sprouts have anti-inflammatory properties that minimize the risk of chronic diseases like cardiovascular, neoplastic disorders and infectious diseases. The Academy of Nutrition and Dietetics says Brussels sprouts contain a high amount of phytonutrients. Anti-inflammatory properties are found in these compounds, which can help protect the body from inflammation-related damage.
A March 2014 study in the Journal of the Academy of Nutrition and Dietetics found that people who ate more cruciferous vegetables had lower blood and urine inflammatory markers, indicating less systemic inflammation.
Support Eye Health
Because they have a lot of carotenoids, Brussels sprouts are a great food to eat to keep your eyes healthy. Carotenoids can lessen the risks of blue light, which are becoming more common in our digital world. In addition, vitamin A helps maintain healthy vision and has been shown in studies to reduce the risk of age-related macular degeneration and other eye problems.
Brussel sprouts side effects
The high dietary fiber content of Brussels sprouts, which contains raffinose, may lead to an increase in intestinal gas production. As a complex carbohydrate, raffinose is hard for the digestive system to break down. This is why it is important to chew Brussels sprouts well to help the digestive process. Researchers have established that Brussels sprouts contain a substantial amount of Vitamin K, which has the ability to coagulate blood.
It is advised to seek medical advice before taking Vitamin K supplements if you are taking anticoagulant medications, such as warfarin. The tenderness of sprouts usually calls for them to be eaten raw or slightly cooked. Eating them as is, however, can be a breeding ground for food-borne illnesses such as E. coli.
