Your first memory of Brussels sprouts may be of feeding them to the dog under the table, being careful to make sure your mom didn’t catch you. Little did you know, Fido didn’t care for them either, and mom ended up having to sweep them up at the end of the evening.
Brussels sprouts have a bad reputation, but even if you’ve had a bad experience with them in the past, they’re worth giving another shot – just don’t boil them to death like your mother did. Oven-roasting Brussels sprouts brings out their sweet, almost nutty flavor and keeps them crisp while diminishing the harsh, sulfurous odor and taste that many find offensive.
Brussels sprouts are surprisingly high in protein for a green vegetable, and just one serving would meet your needs for vitamin C and vitamin K for the day.
Brussels sprouts are a part of the cruciferous vegetable family, which also includes the nutritional powerhouses kale, broccoli, cauliflower, cabbage and collard greens, all of which supply loads of nutrients for a small amount calories. If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of Brussels sprouts and an in-depth look at its possible health benefits, how to incorporate more Brussels sprouts into your diet and any potential health risks of consuming Brussels sprouts.
Nutritional Breakdown of Brussels Sprouts
Brussels sprouts are among the top 20 most nutritious foods in regards to ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content.
To earn high rank, a food must provide a high amount of nutrients for few calories.
According to the USDA National Nutrient Database, one cup of raw Brussels sprouts (about 88 grams) provides only 38 calories, 0 grams of fat, 8 grams of carbohydrate (including 3 grams of sugar and 2 grams of fiber) and 3 grams of protein.
Consuming one cup of Brussels sprouts will provide 195% of vitamin K, 125% of vitamin C, and 10% or more of vitamin A, vitamin B-6,folate, potassium and manganese needs for the day.
Possible Health Benefits of Consuming Brussels Sprouts
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like Brussels sprouts decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Fighting cancer
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.
More studies with sulforaphane are testing its ability to delay or impede cancer. Promising results have been seen with multiple types of cancers including melanoma, esophageal, prostate and pancreatic.
Researchers have discovered that sulforaphane has the power to inhibit the harmful enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future.1
Brussels sprouts also contain a high amount of chlorophyll, which can block the carcinogenic effects of heterocyclic amines generated when grilling meats at a high temperature. If you tend to like your grilled foods charred, make sure to pair them with green vegetables to decrease your risk.2
Improving bone health
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption (which just ¾ 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.3
Brussels sprouts also contribute to your daily need for calcium, providing 37 milligrams in one cup.
Managing diabetes
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.
Of note, most studies have used intravenous alpha-lipoic acid, and it is unsure whether oral supplementation would elicit the same benefits.4
Maintaining vision
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.6
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 macular degeneration.
Source: thehearthysoul.com
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