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Benefits of Brussel
21. Brussels Sprouts and Digestive Support
The fiber content of Brussels sprouts 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support. You re going to get half of your Daily Value for fiber from only 200 calories worth of Brussels sprouts. Yet the fiber content of Brussels sprouts is only one of their digestive support mechanisms. Researchers have determined that the sulforaphane made from Brussels sprouts glucoraphanin helps protect the health of our stomach lining by preventing bacterial overgrowth of Helicobacter pylori in our stomach or too much clinging by this bacterium to our stomach wall.
22. Other Health Benefits from Brussels Sprouts
The anti inflammatory nature of glucosinolates/isothiocyanates and other nutrients found in Brussels sprouts has been the basis for new research on inflammation related health problems and the potential role of Brussels sprouts in their prevention. Current and potentially promising research is underway to examine the benefits of Brussels sprouts in relationship to our risk of the following inflammation related conditions: Crohn s disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.
23. How to Select
Good quality Brussels sprouts are firm, compact, and vivid green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture. Avoid those that have perforations in their leaves as this may indicate that they have aphids residing within. If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly. Brussels sprouts are available year round, but their peak growing period is from autumn until early spring.
Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days. If you want to freeze Brussels sprouts, steam them first for between three to five minutes. They will keep in the freezer for up to one year.
25. Tips for Preparing Brussels Sprouts
Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water to remove any insects that may reside in the inner leaves. Brussles sprouts cook quickly and taste the best when they are cut into small pieces. We recommend either cutting them into quarters or chopping them into smaller pieces and then letting them sit for 5 minutes before cooking to enhance their nutritional benefits.
26. The Healthiest Way of Cooking Brussels Sprouts
We recommend Healthy Steaming Brussels sprouts for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil. If Brussels Sprouts are cut into quarters, steam for 6 minutes. If you have chopped them into smaller pieces, steam for 5 minutes. Toss with our Honey Mustard sauce to add extra flavor and nutrition. For details see 5 Minute Brussels Sprouts.
27. Brussels Sprouts as a Goitrogenic Food
Brussels sprouts are sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselves
28. Nutritional Profile
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega 3 fatty acids. They are also a good source of iron, vitamin B2, protein, magnesium, pantothenic acid, vitamin A, niacin, calcium, and zinc. In addition to these nutrients, Brussels sprouts contain numerous disease fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.
29. In Depth Nutritional Profile
The nutrients highlighted in our ratings chart, an in depth nutritional profile for Brussels sprouts is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
30. Brussels sprouts grow well in cool climates
They are hardy plants, able to survive frost and continue growing until a hard freeze hits. Some northern farmers bury their stalks of Brussels sprouts under hay and pick off the sprouts as needed throughout the winter. Where I live, Brussels sprouts are one of the few Ontario grown vegetables available at supermarkets during the cold months.
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