Brussels sprouts are small, leafy green vegetables that belong to the cruciferous vegetable family, which includes broccoli, cauliflower, and kale. They are nutrient-dense, low in calories, and packed with health-promoting compounds. Here's a detailed look at their nutrition and health benefits.
Nutrition Facts (Per 1 Cup Cooked, 156g)
- Calories: 56
- Protein: 4g
- Fat: 0.8g
- Carbohydrates: 11g
- Fiber: 4g
- Sugar: 2g
- Vitamins and Minerals:
- Vitamin K: 137% of the Daily Value (DV)
- Vitamin C: 81% of the DV
- Folate: 24% of the DV
- Vitamin A: 12% of the DV
- Manganese: 15% of the DV
- Potassium: 8% of the DV
Health Benefits
1. High in Antioxidants
Brussels sprouts contain powerful antioxidants like kaempferol, which reduce oxidative stress and may lower the risk of chronic diseases, including cancer and heart disease.
2. Supports Immune Function
Rich in vitamin C, Brussels sprouts help boost immunity, promote collagen production, and enhance iron absorption.
3. Bone Health
Vitamin K is essential for bone health, aiding in calcium metabolism and bone strength. Regular consumption may reduce the risk of osteoporosis.
4. Digestive Health
With 4g of fiber per serving, Brussels sprouts promote regular bowel movements, support gut bacteria, and reduce the risk of digestive issues like constipation.
5. Anti-Inflammatory Properties
Compounds in Brussels sprouts, such as sulforaphane, have been shown to reduce inflammation markers in the body, potentially benefiting conditions like arthritis.
6. Heart Health
The fiber, antioxidants, and potassium in Brussels sprouts help lower cholesterol, regulate blood pressure, and improve overall heart health.
7. Blood Sugar Regulation
The fiber and antioxidant profile can help stabilize blood sugar levels and improve insulin sensitivity, which is beneficial for those managing or at risk of type 2 diabetes.
8. Potential Cancer-Preventive Effects
Cruciferous vegetables, including Brussels sprouts, contain glucosinolate. These compounds may protect against certain cancers by promoting detoxification and inhibiting tumor growth.
Tips for Adding Brussels Sprouts to Your Diet
- Roast them: Toss with olive oil, garlic, and your favorite spices, then roast until crispy.
- Sauté them: Cook with balsamic vinegar and onions for a savory side dish.
- Add to salads: Shave raw Brussels sprouts for a crunchy, nutrient-rich salad base.
- Include in stir-fries: Pair them with other veggies and protein for a quick meal.
Brussels sprouts are a versatile and nutrient-rich addition to your diet, offering numerous health benefits.
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