Brussels sprouts aren’t among the most well-loved vegetables. But as a member of the nutritionally potent cruciferous family, they’re worth a place in your healthy diet. These bite-size, leafy, green vegetables are a great for meals for numerous reasons. For starters, they are low in fat and calories, but high in nutrients, such as [|]vitamins and minerals[:|].
Brussels sprouts may provide some protection against cancer, especially against bladder, colon, lung and prostate cancer. According to the National Cancer Institute, Brussels sprouts are considered to be a cruciferous vegetable, which means they may provide protection against certain types of cancer. Glucosinolates, which is a chemical in Brussels sprouts, breaks down into a compound that may protect the body against cancer.
Brussels sprouts can provide you with some special cholesterol-lowering benefits if you will use a steaming method when cooking them. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw Brussels sprouts still have cholesterol-lowering ability — just not as much as steamed Brussels sprouts.
Eating foods that contain antioxidants is also believed to play a role in cancer prevention. Brussels sprouts contain vitamins A, C and E, which are all considered [|]vitamin antioxidants[:|]. Sprouts are also high in a few different [|]flavonoid antioxidants[:|], which help the body decrease free radicals and possibly reduce the risk of cancer.
Vitamin C is essential for normal growth and development. The nutrient keeps your immune system strong and helps maintain the health of your skin, teeth and gums. Vitamin C protects your cells from damage as well, which can reduce your risk of heart disease and cancer. A 1/2-cup serving of Brussels sprouts contains 48.4 milligrams of vitamin C, which is about 50 percent of what men need each day and about 65 percent of what women need on a daily basis.
Another way eating Brussels sprouts helps keep your cardiovascular system healthy is by lowing levels of cholesterol, according to Clemson University. Brussels sprouts contain fiber, which binds to bile acids in the intestines and is eliminated through bowel movements. Of the 6 g of carbohydrates in ½ cup of boiled sprouts, 2 g come from fiber. The Institute of Medicine recommends women consume at least 25 g of fiber daily and men 38 g daily to help protect the health of your colon, prevent constipation and contribute to lower cholesterol.
Chronic inflammation in the body can be a risk factor for several different types of diseases, such as heart disease, cancer and arthritis. Eating foods which have anti-inflammatory benefits, such as Brussels sprouts, helps reduces your chances of these diseases.
Don’t choose sprouts that have yellowing or black spots. Before cooking sprouts, rinse them with cold water and cut off the end of the stalks. As with most types of vegetables, the cooking method you choose plays a part in retaining the most nutrients and health benefits.
Whether you already love Brussels sprouts or have yet to acquire the taste, there is no denying they are packed full of nutrients and provide several health benefits. Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete — it doesn’t provide the full spectrum of essential amino acids — it can be made complete with whole grains. Consider trying different recipes and cooking methods in order to find what suits your taste.