The Health Benefits of Brussel Sprouts
Sept. 9th, 2010
I admit it....I have fallen in love with Brussel Sprouts and have oddly enough started craving them. They are delicious sauteed in butter. One of my Twitter friends says she cooks hers in olive oil so I really must try that. Lately, I have been mixing them with mixed vegetables that I get at Wal-Mart. At your local store in the frozen food section they should have these neat bags of frozen vegetables, so when I go I get a big bag of mixed veggies and the Brussel Sprouts come in little bags, I usually get two of those. I have been eating them every night. After reading the nutrition information on them, I am beginning to suspect that my body knew that I needed more of the nutrients contained within them.
Nutrition Info via Howstuffworks.com
No one knows the origin of Brussels sprouts, though it's logical to assume they originated in Belgium. Like nearly all vegetables, Brussels sprouts are naturally low in fat and calories. But unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete -- it doesn't provide the full spectrum of essential amino acids -- it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of Brussels sprouts and grains.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.
Health Benefits of Brussels Sprouts
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. 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.
Serving Size: 1/2 cup
| Calories | 30 |
| Fat |
<1 g |
| Saturated Fat |
0 g |
| Cholesterol |
0 mg |
| Carbohydrate |
7 g |
| Protein |
2 g |
| Dietary Fiber | 2 g |
| Sodium |
17 mg |
| Vitamin A |
604 IU |
| Vitamin C |
48 mg |
| Folic Acid |
47 mcg |
| Iron |
1 mg |
| Potassium |
247 mg |
| Carotenoids |
1,369 micrograms |
Source: How Stuff Works
Want more information about Brussels sprouts? Try:- Cooking Brussels Sprouts: Learn how to prepare Brussels sprouts.
- Vegetable Gardens: Grow a full harvest of great vegetables this year.
- Nutrition: Find out if eating Brussels sprouts fits in with your overall nutrition goals.
- Gardening: We answer your questions about all things that come from the garden.
Cooking Info via Wikipedia
The most common method of preparing Brussels sprouts for cooking begins with removal of the buds from the stalk. Any surplus stem is cut away, and the surface leaves that are loosened by this cutting are peeled and discarded. Cooking methods include boiling, steaming and roasting, however, boiling results in significant loss of anti-cancer compounds.[10] To ensure even cooking throughout, buds of a similar size are usually chosen. Some cooks will make a single cut or a cross in center of the stem to aid the penetration.
Whatever cooking method is employed, overcooking is avoided. Overcooking releases the glucosinolate sinigrin, which has a sulfurous odor. The odor is the reason many people profess to dislike Brussels sprouts, if they've only tried them overcooked with the accompanying sulfurous taste and smell. Generally 6–7 minutes boiled or steamed is enough to cook them thoroughly, without overcooking and releasing the sinigrin.
Nutritional and medicinal value
Brussel sprouts, as with broccoli and other brassicas, contains sulforaphane, a chemical believed to have potent anti-cancer properties. Although boiling reduces the level of the anti-cancer compounds, steaming, microwaving, and stir frying does not result in significant loss.[10]
Brussel sprouts are also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[11][12]
Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Cynthia Yildirim., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
