Brussels sprouts are a nutritional powerhouse, boasting an impressive array of health benefits. Rich in nutrients such as vitamins C and K, antioxidants, and dietary fiber, regularly consuming Brussels sprouts has been associated with various health benefits, including reduced inflammation and risk for diabetes.
This article will explore the science behind these potential health benefits of Brussels Sprouts and discuss ways to prepare it in a tasty way.
Rich in nutrients
Brussels sprouts are rich in essential vitamins and minerals, such as vitamin K, vitamin C, folate, fiber, and small amounts of other nutrients. In a ½ cup (78 grams) serving of cooked Brussels sprouts, there are 28 calories and 2 grams of protein. Carbs comprise 5.5g, while the fiber content is at 2g.
Vitamin K contributes 91% of the Daily Value (DV), Vitamin C 53%, and Folate 12%. Besides these primary nutrients, Brussels sprouts also contain small amounts of Vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus.
Vitamin K is essential for healthy blood clotting and bone health. At the same time, Vitamin C helps with iron absorption, tissue repair, and immunity. The high fiber content supports regularity and gut health.
Brussels sprouts can be a great addition to any diet due to their low-calorie but nutrient-dense benefits.
Loaded with antioxidants
Antioxidants present in Brussels sprouts may assist in the protection of cells from damage that can lead to cancer and heart disease.
According to MedlinePlus, these vegetables are rich in antioxidants.
The U.S. Department of Agriculture (USDA) notes that Brussels sprouts contain over 70 milligrams of vitamin C per serving, an antioxidant nutrient that helps repair and grow tissue and supports bones, teeth, skin, and cartilage growth.
Furthermore, the Academy of Nutrition and Dietetics confirms that vitamin C acts as an antioxidant and plays a role in cell protection against damage-causing compounds that could lead to severe medical conditions.
Eating Brussels sprouts regularly can provide health benefits due to their high antioxidants.
High in fiber
Including Brussels sprouts in a diet can provide an excellent source of fiber. Just 1/2 cup of cooked Brussels sprouts contains 2 grams of fiber, and current guidelines suggest consuming 14 grams of fiber for every 1,000 calories eaten daily.
The health benefits associated with dietary fiber intake are numerous:
- Relieve constipation by increasing stool frequency and softening stool consistency to ease the passage
- Reduce the risk of heart disease
- Assist in meeting daily recommended dietary fiber intake goals
Eating Brussels sprouts and other good sources of fiber — such as other healthy vegetables, fruits, and whole grains — is essential for maintaining a balanced diet with many health-promoting advantages.
Research has demonstrated that diets high in dietary fiber are linked to improved overall health outcomes due to their role as an essential nutrient for digestion and metabolic processes.
Rich in vitamin K
Vitamin K is abundant in Brussels sprouts, providing numerous metabolic and digestive benefits. Vitamin K plays a critical role in coagulation and the formation of blood clots that stop bleeding. It may also help protect against osteoporosis by aiding bone growth.
For those taking blood-thinning medication, it is essential to maintain consistent vitamin K intake; for everyone else, increased vitamin K intake can be beneficial. Brussels sprouts are one of the best dietary sources of this nutrient. They are rich in fiber and other vitamins and minerals.
Eating Brussels sprouts regularly can positively affect overall health due to their high essential nutrients like Vitamin K levels.
Lessens Risk For Diabetes
Consuming Brussels sprouts may help reduce the risk of developing diabetes due to their high fiber content, which helps regulate blood sugar levels. Studies have found that an increased intake of cruciferous vegetables has a decreased risk for diabetes.
Therefore, adding Brussels sprouts to your diet could be beneficial for those looking to prevent or manage type 2 diabetes by helping keep blood sugar levels stable while receiving essential nutrients from their consumption at the same time.
Reduces inflammation
Phytonutrients in cruciferous vegetables, such as Brussels sprouts, can reduce inflammation and protect cells from damage to the DNA. According to the Academy of Nutrition and Dietetics, consuming these vegetables may reduce the risk of chronic diseases, including heart disease and cancer.
A study published in the Journal of the Academy of Nutrition and Dietetics showed that people who ate more cruciferous veggies had lower levels of inflammation in their blood and urine. The anti-inflammatory compounds present in Brussels sprouts help to protect cells from damage caused by oxidative stress, thus significantly reducing their risk of developing chronic diseases.
Thus, it is clear that Brussels sprouts can positively affect health due to their anti-inflammatory properties.
High in vitamin C
Cooked Brussels sprouts are a significant source of vitamin C, providing 48 mg per 1/2 cup. Vitamin C is beneficial for numerous bodily functions, such as supporting the growth and repair of tissues, enhancing immunity, and helping with iron absorption from plant-based foods.
As one of the best vegetable sources available, adding just one or two servings of Brussels sprouts to your diet several times a week can help you meet your daily vitamin C needs and provide other health benefits. Furthermore, consuming vegetables rich in vitamin C can reduce inflammation and protect against some diseases.
How To Prepare Brussels Sprouts in a Tasty Way
Preparing Brussels sprouts in a tasty way can be achieved by oven-roasting, grilling, or sautéing them.
Oven roasting is the most popular method, as it brings out Brussels sprouts’ flavor and crispy texture. To prepare this way, lightly toss your Brussels sprouts in extra virgin olive oil, avocado oil, sea salt, and black pepper before cooking for 30 to 40 minutes at 400 degrees until the outer leaves are golden and slightly crisp.
For a grilled option, skewer whole Brussels sprouts and cook over indirect heat on medium-high for 8 to 10 minutes.
Finally, sautéed shaved Brussels sprouts make an excellent bed for lean protein such as salmon or lentils. Additionally, they can be added to salads, omelets, stir-fries, or soups.
With these methods, you can enjoy all the health benefits of Brussels sprouts while still having flavorful meals.
Conclusion
Brussels sprouts are an incredibly nutrient-rich vegetable that offers many health benefits. They are high in fiber, vitamins K and C, antioxidants, and contain compounds that reduce inflammation.
Regular consumption of Brussels sprouts is linked to a lower risk of diabetes due to their high levels of fiber and glucosinolates.
Furthermore, they can be easily incorporated into meals as there are endless recipes for preparing them in a tasty way.
Brussels sprouts are a nutritious food choice with demonstrated positive effects on health and well-being.
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