Brussel
1. Brussel sprouts are small, leafy green buds resembling like miniature cabbages in appearance. The buds nonetheless are exceptionally rich sources of protein, dietary fiber, vitamins, minerals, and antioxidants. In fact, a renewed interest is growing about health benefits of these sprouts have to offer. Botanically, the sprouts belong to the same Brassica family of vegetables, which also includes cabbage, collard greens, broccoli, and kale. Scient .....
Description
2. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature cabbages, with diameters of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows as high as three feet tall. Brussels sprout .....
History
3. While the origins of Brussels sprouts are unknown, the first mention of them can be traced to the late 16th century. They are thought to be native to Belgium, specifically to a region near its capital, Brussels, after which they are named. They remained a local crop in this area until their use spread across Europe during World War I. Brussels sprouts are now cultivated throughout Europe and the United States. In the U.S., almost all Brussels spr .....
Cholesterol lowering benefits
4. Brussels sprouts can provide you with some special cholesterol lowering benefits if you will use a steaming method when cooking them. The fiber related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they ve been steamed. When this binding process takes place, it s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw Brussels sprouts stil .....
Fighting cancer
5. Since the 1980s, consuming high amounts of cruciferous vegetables like Brussels sprouts has been associated with a lower risk of cancer. More recently, researchers have been able to pinpoint that the sulfur containing compounds (namely sulforaphane) that give cruciferous vegetables their bitter bite are also what give them their cancer fighting power. .....
Improving bone health
6. Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption (which just ? cup of Brussels sprouts provides) improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium. .....
Managing diabetes
7. Many green vegetables contain an antioxidant known as alpha lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in patients with diabetes. Studies on alpha lipoic acid have also shown decreases in peripheral neuropathy or autonomic neuropathy in diabetics. .....
Maintaining vision
8. Making sure you get your daily requirement of vitamin C has been shown to help keep eyes healthy by providing increased protection against UV light damage. Eating just one serving of Brussels sprouts per day would ensure you are getting enough of this important nutrient. Another antioxidant in Brussels sprouts, zeaxanthin, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from .....
Looking younger
9. The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the main support system of skin. You may think automatically reach for citrus fruits when you think of vitamin C, but Brussels sprouts provide a whop .....
DNA protection
10. Brussels sprouts may have unique health benefits in the area of DNA protection. A recent study has shown improved stability of DNA inside of our white blood cells after daily consumption of Brussels sprouts in the amount of 1.25 cups. Interestingly, it s the ability of certain compounds in Brussels sprouts to block the activity of sulphotransferase enzymes that researchers believe to be responsible for these DNA protective benefits. .....
Glucosinolate content
11. 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 becau .....
Cancer protection
12. 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. .....
Cruciferous vegetables
13. 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 .....
WHFoods Recommendations
14. 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 g .....
Health Benefits
15. 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 t .....
Brussels Sprouts and Detox Support
16. 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 .....
Brussels Sprouts and Antioxidant Support
17. 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 fo .....
Brussels Sprouts and Inflammatory
18. 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. .....
Can help us avoid chronic
19. 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 gl .....
Brussels Sprouts and Cardiovascular Support
20. 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 na .....
Brussels Sprouts and Digestive Support
21. 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 .....
Other Health Benefits from Brussels Sprouts
22. 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, inflamm .....
How to Select
23. 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 .....
Store
24. 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. .....
Tips for Preparing Brussels Sprouts
25. 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. .....
The Healthiest Way of Cooking Brussels Sprouts
26. 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. .....
Brussels Sprouts as a Goitrogenic Food
27. Brussels sprouts are sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselves .....
Nutritional Profile
28. 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, .....
In Depth Nutritional Profile
29. 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. .....
Brussels sprouts grow well in cool climates
30. 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. .....
Brussels sprouts are part of the Brassica family
31. This includes vegetables such as cabbage, broccoli, cauliflower, bok choy, and cress, among others. Cruciferous vegetables contain cancer fighting glucosinolates, but Brussels sprouts top them all when it comes to total content. Brussel sprouts are small, leafy green buds resembling like miniature cabbages in appearance. The buds nonetheless are exceptionally rich sources of protein, dietary fiber, vitamins, minerals, and antioxidants. In fact, a .....
Brussels sprouts are known to have health benefits
32. In Chinese medicine, they are prescribed to help with digestion. There have been many U.S. studies done on the relationship between this vegetable and cancer prevention. Brussels sprouts are able to provide special nutrient support for the body s detox system, antioxidant system, and inflammatory/anti inflammatory system, all of which are important for fighting cancer. Ironically, the benefits come from those same stinky glucosinolates that may h .....
When combined with whole grains
33. That means they re a great option for vegetarian meals. Like all fresh vegetables, they re naturally low in sodium and fat, but they have a ton of vitamins A, K, C (more than an orange), B6, folate, potassium, fibre, iron, selenium, and calcium, plus all those antioxidant, cancer fighting compounds mentioned above. Brussels sprouts are also said to increase male virility. .....
Brussels sprouts can help lower cholesterol
34. The fibre related nutrients in Brussels sprouts bind with intestinal bile acids, helping them to pass out of the body. This forces the body to replenish lost bile acids by tapping into the existing supply of cholesterol, which reduces it. One study showed that steamed Brussels sprouts bound 27 percent as many bile acids as a cholesterol lowering prescription drug called .....
Brussels sprouts have mysterious origins
35. Food Republic says they were bred originally from wild cabbages found in Iran, Afghanistan, and Pakistan, though their name suggests otherwise. Brussels sprouts were cultivated in Belgium from the 16th century onwards, though other earlier versions were reported in ancient Rome. Another source says they re native to Belgium, and were cultivated exclusively in a region near Brussels until World War I, when consumption spread across Europe. .....
Vitamin C
36. Vitamin C is essential for normal growth and development. The nutrient keeps your immune system strong and helps maintain the health of your skin, teeth and gums. Vitamin C protects your cells from damage as well, which can reduce your risk of heart disease and cancer. A 1/2 cup serving of Brussels sprouts contains 48.4 milligrams of vitamin C, which is about 50 percent of what men need each day and about 65 percent of what women need on a daily .....
Fiber
37. The average diet contains far less than the 25 to 30 grams of fiber needed for good health, according to the University of Maryland Medical Center. Fiber keeps your digestive system working normally, encourages regular bowel movements and prevents constipation. Fiber also helps reduce cholesterol levels, which can lower your risk of heart disease and stroke. A 1/2 cup serving of Brussels sprouts supplies 2 grams of fiber. .....
Folate
38. Often called folic acid, folate is a B vitamin that is present in large doses in leafy green vegetables. Folate aids in the formation of the neural tube and can help prevent certain birth defects such as spina bifida and cleft palate. It also plays a role in the formation and maintenance of DNA. Folate might reduce your homocysteine levels, which can reduce your risk of heart disease, according to MayoClinic.com. One half cup of Brussels sprouts .....
Good antioxidants
39. Brussels sprouts contain certain antioxidants compounds that offer protective benefits. A 2011 study published in the Journal of Food Science notes that Brussels sprouts contain compounds called glucosinolates and isothiocyanates that can reduce your risk of cancer. The article also reports that cooking Brussels sprouts can leach these beneficial compounds from the vegetable, though even cooked Brussels sprouts still offer nutritional benefits. .....
Preparation Suggestions
40. Steam Brussels sprouts just until they are tender to help 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 tossed green salad, pasta sauce or soup. Saute Brussels sprouts with onions and garlic and use the combination as a tasty and nutritious topping for grilled steak or pork chops. .....
Vitamin A
41. Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3 5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without filling you out. .....
High in fiber
42. Brussels sprouts are very high in fiber, and they belong to the disease fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage fellow cruciferous vegetables Brussels sprouts may protect against cancer with their indole, a phytochemical. .....
Rich in vitamin C
43. Brussels sprouts are also particularly rich in vitamin C, another anti cancer agent. Whether you choose them for their healthiness or because you love Brussels sprouts, one thing is certain: You will be getting a good for the body food that is high in protein and low in fat and calories. .....
Calories Fat and Protein
44. In 1/2 cup of boiled, unsalted brussels sprouts, you get just 28 calories and only trace amounts of fat. Eating Brussels sprouts as a side dish, instead of a higher calorie food, can help you manage your weight. Brussels sprouts provide 2 g of protein per 1/2 cup. Although the sprouts lack several of the amino acids necessary to make it a complete protein like meat or dairy, you can include grains, such as brown rice or whole wheat pasta, in your .....
Vitamins and Minerals
45. Brussels sprouts provide you with 20 essential vitamins and minerals. A ? cup serving provides 48.4 mg of vitamin C, an antioxidant, and 604 IU of vitamin A, which supports healthy eyesight. Brussels sprouts provide more than a day s worth of vitamin K for men, and 91 percent of the daily value for women. Vitamin K is intrinsic to the blood s ability to clot and may help strengthen your bones. The 46.8 micrograms of folate in ? cup of brussels sp .....
Contain isothiocynates
46. Brussels sprouts, along with other cruciferous vegetables, contain compounds known as isothiocyanates. Isothiocyanates may help prevent cancer by promoting the elimination of potential carcinogens from the body. Isothiocyanates may also reduce your risk of heart attack. .....
Low in Calories and Packed with Nutrition
47. Brussels sprouts are an ideal food if you re looking for something that s hearty yet low in calories. One cup of cooked Brussels sprouts contains just 56 calories but is packed with more than 240 percent of the recommended daily amount (RDA) for vitamin K1, and nearly 130 percent of the RDA for vitamin C. .....
Studies Done on Brussels Sprouts
48. Research in the Netherlands resulted in the report of Brussels sprouts possible ability to fight cancer1 and other diseases by helping the body detoxify. Eating them boosts the body s natural defense systems and promotes healthy DNA, which can be damaged when natural chemicals in the cells begin replicating faster than normal. The study involved two groups of men, only half ingesting 300 grams of Brussels sprouts per day. After five weeks, resul .....
Brussels Sprouts Fun Facts
49. Brussels sprouts are on a fairly short list of foods that boost the libido, but the scientific evidence of this has yet to be published. Brussels sprouts are winter crops that flourish well under cool weather and light frosting conditions. Well grown plant reaches about 90 cm in height. The sprouts develop all along the stalk, starting from the base and moving upward. Each sprout, in general, features similarity in appearance and structure to cab .....
Reasons to love Brussels sprouts
50. Rich in essential vitamins One serving of Brussels sprouts (half a cup) supplies us with 20 essential vitamins, including 48 milligrams of the important antioxidant vitamin C, numerous B vitamins and 604 International Units of vitamin A. Vitamin A helps our retinas detect color, while the carotenoids zeaxanthin and lutein which sprouts also contain help filter light so that our retinas aren t exposed to harsh ultraviolet rays. For this reas .....
Preparation
51. Brussels sprouts are surprisingly versatile, and there are many ways to disguise their taste. You could pickle them, saute them in a garlic broth, or drench them in olive oil and serve them as a side dish. You could even make a cruciferous salad consisting of chopped sprouts and other green vegetables mixed with maple vinaigrette, cooked sweet potato and fresh herbs such as rosemary and basil. .....
Eat Brussels Sprouts for Your Heart Health
52. The glucosinolate indole 3 carbinol (I3C) is a potent anti inflammatory and it operates on a genetic level, helping to prevent inflammatory responses at the very early, initial stages.9 This is important, because chronic inflammation is the source of many diseases, including cancer, obesity, and heart disease. .....
Anemia
53. Brussels sprouts have high iron content, a vital mineral that together with vitamin B6 release energy used in the manufacture of red blood cells for the prevention of anemia. Brussel sprouts are one of the low glycemic nutritious vegetables that should be considered in weight reduction programs. 100 g brussel sprouts provide just 45 calories, nonetheless, they contain 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA) and zero cholesterol. .....
Blood pressure
54. As with most vegetables, the high amount of potassium in this food helps regulate the body s cells that are essential for most metabolic processes, including maintaining a normal blood pressure. In fact, brussels sprouts are a storehouse of several flavonoid anti oxidants such as thiocyanates, indoles, lutein, zea xanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, and endometrial cance .....
Bone and dental health
55. The high calcium content in Brussels sprouts aids in maintaining high bone density and dental health. Di indolyl methane (DIM), a metabolite of indole 3 carbinol, is found to be an effective immune modulator, anti bacterial and anti viral agent through its action of potentiating Interferon ? receptors. .....
Support to rugulate blood
56. Various necessary compounds are packaged into these little cabbages to work synergistically to help regulate blood circulation for the prevention of inflammatory problems in, and the support of, the cardiovascular system. brussel sprouts contain a glucoside, sinigrin. Early laboratory studies suggest that sinigrin helps protect from colon cancers by destroying pre cancerous cells. .....
Colon health
57. Brussels sprout has anti inflammatory effect that help prevent chronic inflammation that leads to certain bowel conditions. When eaten, its dietary fiber is important for normal bowel work and protects the colon from cancer causing damage. .....
Common cold and flu
58. A cup of Brussels sprouts contain more Vitamin C than an orange making it an ideal vegetable for the prevention of common cold and flu. Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 85 mg or 142% of RDA. Together with other antioxidant vitamins such as vitamin A and E, it helps protect the body by trapping harmful free radicals. .....
Brussels juice
59. The amino acid glutamine in Brussels sprouts juice is very gentle and calming on the digestive system, detoxifying, repairing ulcers, healing and regenerating. For therapeutic purpose, take this juice in small amounts three times a day on an empty stomach. Mix with some carrot and celery juice if the taste is unpalatable for you. .....
Energy booster
60. The protein, nutrients and rich enzymes found in Brussels sprouts provide energy to the body, keeping the body free from fatigue. Zea xanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide anti oxidant and protective light filtering functions from UV rays. Thus, it helps prevent retinal damage, age related macular degeneration related macular degenerat .....
Treating allergies cells
61. A compound called histidine in Brussels sprouts is found to be useful in treating allergies and regulating the T cells in our immune system. Brussel sprouts are a good source of another anti oxidant, vitamin A, providing about 754 IU per 100g. Vitamin A is required for maintaining healthy mucus membranes and skin, and is essential for eye health. Foods rich in this vitamin have been found to offer protection against lung and oral cavity cancers. .....
Pregnancy support
62. Brussels sprouts is high in folate (B9) which helps in fetal development. Before and during pregnancy, folate prevents the occurrence of neurological defects, such as spina bifida, in the fetus. It is one of the excellent vegetable sources for vitamin K; 100 g provides about 177 .....
Weight loss
63. The high protein and low fat/calorie content make this vegetable ideal to be included in a weight loss diet. Its rich nutrients keep your body cells satiated, preventing cravings and bingeing. They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is an important component of cell and body fluids tha .....
Wounds cuts and injury
64. Protein and manganese help repair broken tissues when the body sustains a cut or injury. The potassium is helpful in blood clotting and folate aids in healing wounds. A perfect food to eat in bigger amount when healing from an injury or surgery. .....
Consumption Tips
65. When buying Brussels sprouts, choose firm, compact, and those that are vividly green in color. Avoid yellowed or wilted leaves that are puffy or soft in texture. Do not choose those that have perforations in their leaves and indication that aphids residing within the plant. .....
Phytochemicals and Antioxidants in Brussels Sprouts Juice
66. Like cabbage and broccoli, Brussels sprouts have an impressive array of cancer fighting phytochemicals, which include glucosinolates. Research has been conducted in the Netherlands on how Brussels sprouts are able to protect from DNA damage. Five men were fed 10 ounces of Brussels sprouts daily while another group of five men ate a diet that was free of any cruciferous vegetables. After 3 weeks, the two groups were compared, and the men who ate a .....
