Advertisement
You may have heard Brussels sprouts described as a superfood, but do you know why they’re good for you?
According to several studies, Brussels sprouts should be part of your regular diet because this veggie is fiber-rich. It’s also a natural source of vitamins and minerals like vitamins C and K!
Brussels sprouts are hearty vegetables with a distinct nutty flavor. The vegetable is related to other greens like bok choy, broccoli, cabbage, cauliflower, collard greens and kale.
They are low-calorie, with less than 40 calories per one-cup serving. If you’re on a diet, consider eating Brussels sprouts because they’re also low-carb, with only eight grams of carbs grams per cup (raw). The same serving also offers three grams of fiber.
In addition, Brussels sprouts are also nutrient powerhouses since they contain various vitamins, minerals, antioxidants and plant protein. Here are seven reasons to incorporate Brussels sprouts are into a balanced diet.
Brussels sprouts are full of dietary fiber
A cup of cooked Brussels sprouts contains four grams of fiber.
Dietary fiber helps regulate your blood sugar levels and promotes digestive health. Consuming enough fiber also helps feed the “good” gut bacteria that is associated with a positive mood, immunity and anti-inflammatory activity.
Brussels sprouts are full of antioxidants
Brussels sprouts are antioxidant-rich superfoods. According to the results of one study, participants who consumed at least two cups of Brussels sprouts per day reduced damage at the cell level by at least 30 percent.
Brussels sprouts are rich in vitamin C
One cup of cooked Brussels sprouts offers more than 150 percent of your minimum daily recommended amount of vitamin C!
Vitamin C is an essential nutrient that acts as an antioxidant and promotes immunity health. In addition, it also boosts your eye health, iron absorption and is needed for collagen production.
Brussels sprouts are chock-full of vitamin K
A cup of cooked Brussels sprouts contains more than 250 percent of the recommended daily target for vitamin K. You need this vitamin for proper blood clotting.
Additionally, vitamin K is crucial for bone health. A balanced diet and can also help prevent bone loss.
Brussels sprouts can help fight certain diseases
Research suggests that compounds in Brussels sprouts are natural detoxifiers that can help deactivate potentially damaging chemicals or flush them out of your body more quickly.
Scientists have also discovered that sulfur compounds in Brussels sprouts can help reduce ulcer risk by limiting Helicobacter pylori (H. pylori) overgrowth and preventing bacteria from clinging to the stomach wall.
Brussels sprouts can help fight inflammation
The anti-inflammatory activity of Brussels sprouts can help lower your risk of developing chronic diseases like cancer and heart disease.
These anti-inflammatory compounds can protect cells from DNA damage. Compounds in Brussels sprouts can also fight aging and help manage inflammatory conditions like inflammatory bowel disease, obesity, rheumatoid arthritis and Type 2 diabetes.
In a study, researchers reported that female volunteers who consumed more cruciferous veggies had “lower levels of certain marketers of inflammation in their blood and urine.”
Brussels sprouts can help with blood sugar regulation
Research shows that an increased intake of cruciferous vegetables can help lower diabetes risk. Scientists hypothesize that this is because Brussels sprouts are rich in antioxidants and dietary fiber.
Fiber helps regular blood sugar and insulin levels while the antioxidant alpha-lipoic acid in Brussels sprouts is being studied for its “potential ability to help improve insulin function.”
While veggies are generally food for you, Brussels sprouts may cause allergies or other negative side effects.
If you’re not used to eating Brussels sprouts, consult your physician to check for possible allergic interactions. If you have an intolerance to histamine-rich foods, you may experience allergy-like symptoms after eating Brussels sprouts.
You may also experience cross-reactivity if you have allergies to other foods like cabbage, mustard, or peaches.
Brassica vegetables or crucifers like Brussels sprouts can also cause gastrointestinal issues, especially if you consume them raw. Always cook Brussels sprouts to make them easier to digest.
Avoid Brussels sprouts if you are following a low- fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet to manage gastrointestinal symptoms.
These tasty recipes are sure to be a hit whether you serve them for breakfast, lunch, or dinner!
Garlic-parmesan roasted Brussels sprouts
This recipe pairs Brussels sprouts with pine nuts and other tasty veggies like carrots, parsnips and potatoes!
Ingredients for 6 servings:
Preparation:
Roasted chicken with squash and Brussels sprouts
This recipe includes moist, roast chicken, Brussels sprouts and a delicious maple-mustard marinade!
Cook the large bone-in chicken breasts first so they’re perfectly cooked when the vegetables are done. This cut is juicy so it’s best to drain off the liquid from the pan before adding the vegetables so they caramelize evenly.
Acorn squash, butternut squash and Brussels sprouts taste best when roasted. To ensure an even roast, cut them into even pieces with a maximum surface area (halves or cubes) so they cook in direct heat.
Ingredients for 1 serving:
Preparation:
Following a balanced diet doesn’t mean you have to prepare bland and boring meals. Eat more Brussels sprouts and try the above recipes to boost your fiber and antioxidant intake!
Sources:
Advertisements