3 Reasons To Eat Brussels Sprouts

Brussels Sprout Health Benefits

Brussels Sprouts are the quintessential vegetable when it comes to traditional Christmas dinner here in Britain.

Whether you love or hate them, we all try to eat them for their health benefits and in a hope of balancing out the overindulgence over the Christmas period.

However, Brussels Sprouts are a cheap healthy choice of cruciferous vegetable that can be enjoyed at any time of the year and there are many tasty ways of “sprucing” up your sprouts.

Brussels Sprouts were first thought to be cultivated in Brussels in Belgium in the 16th century, hence the name.

Brussels Sprouts are a member of the Brassica oleracea family and is cruciferous vegetable much like cauliflower, cabbage, kale, garden cress, bok choy and broccoli.

Brussels sprouts are among the top 20 most nutritious foods according to their Aggregate Nutrient Density Index score, which measures vitamin, mineral, and phytonutrient contents in relation to caloric content. [1]

Cruciferous vegetables are good sources of vitamins, minerals, dietary fiber and phytochemicals such as glucosinolates.

In this article we are going to look at three reasons to include more Brussels Sprouts in your diet.

1. Good Source Of Vitamin C

Brussels Sprouts are an excellent dietary source of Vitamin C and a one cup(156g) portion contains over 100% of the DRI/DV.

2. Rich In Vitamin K

A single cup of cooked Brussels Sprouts contains over 200% of the DRI/DV for Vitamin K.

3. Packed With Health Boosting Phytochemicals Such As Glucosinolates

Brussels Sprouts much like the other cruciferous vegetables such as broccoli are an important and rich source of the sulfur-containing phytochemical known as glucosinolates.

Glucosinolates are hydrolyzed to isothiocyanates (ITCs) by the action of myrosinase in the presence of water.

Cruciferous vegetables such as Brussels sprouts and Broccoli contain a variety of glucosinolates, each of which forms different isothiocyanates (ITCs) such as sulforaphane, phenylethyl isothiocyanates, and allyl isothiocyanates, as well as indole compounds.

There has now been considerable scientific research into the potential health benefits of various isothiocyanates such as sulforaphane which are considered to be the potentially bioactive components present in cruciferous vegetables.

Research has found that isothiocyanates (ITCs) exhibit anticarcinogenic properties, including their ability to induce phase I and II detoxification enzymes and inhibit genes that promote tumor formation.

Cruciferous vegetables are also good sources of other phytonutrients including phenolic compounds, flavonoids, and carotenoids, all of which contribute to the antioxidant activity and ability to reduce oxidative stress.

References

[1] Influence of Cooking Methods on Bioactive Compound Content and Antioxidant Activity of Brussels Sprouts

[2] Brussels sprouts, cooked, boiled, drained, without salt – Nutrition Data

The information in this article has not been evaluated by the FDA and should not be used to diagnose, cure or treat any disease, implied or otherwise.



 

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