benefits of brussel

For total glucosinolate content, Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. In Germany, Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. But it s recent research that s made us realize how especially valuable Brussels sprouts are in this regard.

The cancer protection we get from Brussels sprouts is largely related to four specific glucosinolates found in this cruciferous vegetable: glucoraphanin, glucobrassicin, sinigrin, and gluconasturtiian. Research has shown that Brussels sprouts offer these cancer preventive components in special combination.

Brussels sprouts have been used to determine the potential impact of cruciferous vegetables on thyroid function. In a recent study, 5 ounces of Brussels sprouts were consumed on a daily basis for 4 consecutive weeks by a small group of healthy adults and not found to have an unwanted impact on their thyroid function. Although follow up studies are needed, this study puts at least one large stamp of approval on Brussels sprouts as a food that can provide fantastic health benefits without putting the thyroid gland at risk.

You ll want to include Brussels sprouts as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2 3 times per week, and make the serving size at least 1 1/2 cups. Even better from a health standpoint, enjoy Brussels sprouts and other vegetables from the cruciferous vegetable group 4 5 times per week and increase your serving size to 2 cups.

You ll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer. This connection between Brussels sprouts and cancer prevention should not be surprising since Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention.

The detox support provided by Brussels sprouts is both complicated and extensive. First, there is evidence from human studies that enzyme systems in our cells required for detoxification of cancer causing substances can be activated by compounds made from glucosinolates found in Brussels sprouts. Brussels sprouts are an outstanding source of glucosinolates. The chart below shows the best studied of the glucosinolates found in Brussels sprouts and the detox activating substances (called isothiocyanates) made from them.

Brussels sprouts are an important dietary source of many vitamin antioxidants, including vitamins C and A (in the form of beta carotene). The antioxidant mineral manganese is also provided by Brussels sprouts. Flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol are also found in Brussels sprouts, as are the antioxidants caffeic acid and ferulic acid. In fact, one study examining total intake of antioxidant polyphenols in France found Brussels sprouts to be a more important dietary contributor to these antioxidants than any other cruciferous vegetable, including broccoli.

Like chronic oxidative stress, chronic unwanted inflammation is also a risk factor for many types of cancer. Exposure to environmental toxins, chronic overuse of prescription or over the counter medications, chronic excessive stress, chronic lack of exercise, chronic lack of sleep, and a low quality diet can all contribute to our risk of unwanted inflammation.

Brussels sprouts can help us avoid chronic, excessive inflammation through a variety of nutrient benefits. First is their rich glucosinolate content. In addition to the detox supportive properties mentioned earlier, glucosinolates found in Brussels sprouts help to regulate the body s inflammatory/anti inflammatory system and prevent unwanted inflammation. Particularly well studied in this context is the glucosinolate called glucobrassicin. The glucobrassicin found in Brussels sprouts can get converted into an isothiocyanate molecule called ITC, or indole 3 carbinol. I3C is an anti inflammatory compound that can actually operate at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage.

Researchers have looked at a variety of cardiovascular problems including heart attack, ischemic heart disease, and atherosclerosis and found preliminary evidence of an ability on the part of cruciferous vegetables to lower our risk of these health problems. Yet regardless of the specific cardiovascular problem, it is one particular type of cardiovascular benefit that has most interested researchers, and that benefit is the anti inflammatory nature of Brussels sprouts and their fellow cruciferous vegetables. Scientists have not always viewed cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases. Of particular interest here has been the isothiocyanate (ITC) sulforaphane, which is made from glucoraphanin (a glucosinolate) found in Brussels sprouts. Not only does this ITC trigger anti inflammatory activity in our cardiovascular system it may also be able to help prevent and even possibly help reverse blood vessel damage.