Nutrition

The 9 Benefits of Brussels Sprouts for Your Health

Brussels sprouts are part of the Brassicaceae family and are closely related to kale and cauliflower. These cruciferous vegetables look like miniature cabbages and are usually cut, cleaned and cooked to make a nutritious side dish or main dish. Brussels sprouts contain high levels of many nutrients and have been linked to several health benefits. This article looks at 9 ways Brussels sprouts can benefit your health.

1. High in nutrients

Brussels sprouts are low in calories but high in fiber, vitamins and minerals.

Here are some of the key nutrients in 1/2 cup (78 grams) of cooked Brussels sprouts:

Calories: 28
Protein: 2 grams
Carbohydrates: 5.5 grams
Fiber: 2 grams
Vitamin K: 91% of the Daily Value (DV)
Vitamin C: 53% of the Daily Value (DV)
Folate: 12% Daily Value

Brussels sprouts are particularly rich in vitamin K, which is necessary for blood clotting and bone health. They are also high in vitamin C, an antioxidant that aids iron absorption and aids in tissue repair and immune function.

Plus, their high fiber content promotes regularity and gut health. In addition to the nutrients mentioned above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamin, magnesium, and phosphorus.

2. Rich in Antioxidants

Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. Brussels sprouts are rich in antioxidants, compounds that promote overall health and help prevent cell damage. Eating Brussels sprouts as part of a diet high in fruits and vegetables can help provide the antioxidants your body needs for good health.

3. High fiber content

Half a cup of cooked Brussels sprouts contains 2 grams of fiber. Fiber is important for health, and including a good amount of it in your diet provides many health benefits.
Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening the consistency to make it easier to pass. Higher fiber intake has also been linked to other health benefits, such as a reduced risk of heart disease. Eating Brussels sprouts along with other good sources of fiber, such as other vegetables, fruits, and whole grains, can help you meet your fiber needs.

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4. Rich in Vitamin K

Brussels sprouts are a good source of vitamin K. This important nutrient plays a vital role in your body. It is essential for clotting, i.e. the formation of blood clots which stop bleeding. Vitamin K may also play a role in bone growth and may help protect against osteoporosis, a disease characterized by progressive bone loss. In particular, if you are taking blood thinners, it is important that you maintain a steady intake of vitamin K. For this reason, you may need to be careful about your intake of vitamin K-rich foods, such as Brussels sprouts. But for most people who aren’t taking these types of medications, increasing vitamin K intake can provide many health benefits.

5. May Help Maintain Healthy Blood Sugar Levels

In addition to their impressive nutritional profile and long list of health benefits, Brussels sprouts can help maintain stable blood sugar levels. Numerous studies have linked increased consumption of cruciferous vegetables, including Brussels sprouts, to a lower risk of diabetes. This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar. Increasing your Brussels sprouts intake as part of a healthy diet can help stabilize your blood sugar levels.

6. Contain ALA Omega-3 Fatty Acids

For those who don’t eat fish or seafood, eating enough omega-3 fatty acids can be a challenge. Plant foods only contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that your body uses less efficiently than the omega-3 fatty acids found in fish and seafood. , your body needs to convert ALA into more active forms of omega-3 fatty acids, and it can only do so in limited amounts. For this reason, you may need to consume more ALA to meet your daily omega-3 needs than if you were getting your omega-3 fatty acids from fish or seafood. Include a few servings Brussels sprouts in your diet each week might help. Omega-3 fatty acids may benefit heart health and brain function. They also play a role in the health of your immune system, lungs, and blood vessels.

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7. May Reduce Inflammation

Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease. As mentioned earlier, Brussels sprouts are high in antioxidants, which can help neutralize free radicals that can promote inflammation. A diet rich in cruciferous vegetables like Brussels sprouts can reduce inflammation and decrease the risk of pro-inflammatory diseases.

8. Rich in Vitamin C

Brussels sprouts provide 48 mg of vitamin C in every 1/2 cup cooked. Vitamin C is important for the growth and repair of tissues in your body. It also acts as an antioxidant, helps produce proteins like collagen, and can even boost immunity. Vitamin C may also increase the absorption of non-heme iron, a form of iron found in plant foods. Your body cannot absorb this type of iron as easily as iron found in animal sources. Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best plant sources available. Adding just one or two servings of Brussels sprouts to your diet a few times a week can help meet your vitamin C needs.

9. Easy to add to your diet

Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and appetizers. People often enjoy them roasted, boiled, sautéed or baked.
For a simple side dish, cut off the ends of the Brussels sprouts first. Toss the sprouts with a little olive oil, salt and pepper, then roast them on a baking sheet until crispy. You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a tasty and nutritious dinner.

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Tips for Buying Brussels Sprouts

When choosing Brussels sprouts, try to avoid those that are soft or yellowing. Instead, choose Brussels sprouts that are firm to the touch and bright green. You can store them in the fridge for up to a week.

In summary

Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet. They may also have additional health benefits, including reduced inflammation and improved immune system health. Adding Brussels sprouts to a balanced diet rich in fruits, vegetables, and whole grains can have a major positive impact on your health.

* At press health we strive to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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