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Wednesday 13 September 2017

Brussels Sprouts May Benefit Your Health !

10 ways Brussels sprouts may benefit your health.
By Rachael Link MS RD.

"Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens. These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious side dish or main course. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits.

1. High in Nutrients
Brussels sprouts are low in calories but high in fibre, vitamins and minerals.
Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts:
Calories: 28
Protein: 2 grams
Carbs: 6 grams
Fibre: 2 grams
Vitamin K: 137% of the RDI
Vitamin C: 81% of the RDI
Vitamin A: 12% of the RDI
Folate: 12% of the RDI
Manganese: 9% of the RDI
Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health. They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function.
What’s more, their high fibre content helps support regularity and gut health. In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus.
Summary: Brussels sprouts are low in calories but high in many nutrients, especially fibre, vitamin K and vitamin C.

2. Rich in Antioxidants
Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease. Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health.
Summary: Brussels sprouts contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health.

3. May Help Protect Against Cancer
Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types of cancer. Including Brussels sprouts as part of a balanced diet and healthy lifestyle may help reduce the risk of cancer, but more research is needed.
Summary: Some studies show that the compounds found in Brussels sprouts may decrease the risk of cancer.

4. High in Fibre
Just a half cup (78 grams) of cooked Brussels sprouts contains 2 grams of fibre, fulfilling up to 8% of your daily fibre needs. Fibre is an important part of health, and including a good amount of it in your diet affords many health benefits.
Studies show that dietary fibre can relieve constipation by increasing stool frequency and softening stool consistency to ease passage. Fibre also promotes digestive health by helping feed the beneficial bacteria in your gut. Increased fibre intake has been associated with other health benefits too, such as a reduced risk of heart disease and improved blood sugar control. Current guidelines recommend women eat at least 25 grams of fibre per day, while men should eat at least 38 grams of fibre per day. Eating Brussels sprouts, along with other good sources of fibre like fruits, vegetables and whole grains, can easily help you meet your fibre needs.
Summary: Brussels sprouts are high in fibre, which can promote regularity, support digestive health and reduce the risk of heart disease and diabetes.

5. Rich in Vitamin K
Brussels sprouts are a good source of vitamin K. In fact, just a half cup (78 grams) of cooked Brussels sprouts provides 137% of your daily vitamin K requirement. This important nutrient plays a vital role in the body.It is essential for coagulation, the formation of blood clots that stop bleeding. Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss. In fact, one review of seven studies concluded that taking vitamin K supplements could increase bone strength and decrease the risk of bone fracture in postmenopausal women. Keep in mind that those taking blood-thinning medication should moderate their vitamin K intake. But for most people, boosting vitamin K intake may reap many health benefits.
Summary: Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism.

6. May Help Maintain Healthy Blood Sugar Levels
In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may also help keep blood sugar levels steady. Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes. This is likely because Brussels sprouts are high in fibre, which helps regulate blood sugar levels. Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help you keep your blood sugar levels stable.
Summary: The fibre and antioxidants in Brussels sprouts may help keep your blood sugar levels stable.

7. 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’s used less effectively in your body than the omega-3 fats from fish and seafood. This is because your body can only convert ALA to the more active forms of omega-3 fatty acids in limited quantities. For this reason, you would need to consume a greater amount of ALA omega-3 fatty acids to meet your daily omega-3 needs, compared to if you were getting your omega-3 fats from fish or seafood. Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 135 mg of ALA in each half-cup (78-gram) serving of cooked Brussels sprouts. Omega-3 fatty acids have been shown to reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation. Including a few servings of Brussels sprouts in your diet each week can help you easily meet your omega-3 fatty acid needs, with a half cup (78 grams) providing 12% of the daily requirement for women and 8.5% for men.
Summary: Brussels sprouts are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides.

8. May Reduce Inflammation
Inflammation is a normal immune response, but chronic inflammation can contribute to diseases like cancer, diabetes and heart disease. A large study found that a higher intake of cruciferous vegetables was associated with lower levels of inflammatory markers in the blood. Additionally, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can cause inflammation.
Summary: Brussels sprouts are high in antioxidants and contain compounds that may help lower levels of inflammation.

9. High in Vitamin C

Brussels sprouts provide 81% of your daily vitamin C needs in each half-cup (78-gram) cooked serving. Vitamin C is important for the growth and repair of tissues in the body. It also acts as an antioxidant, is involved in the production of proteins like collagen and may even enhance immunity). One review including over 11,000 participants found vitamin C reduced the severity of the common cold, decreasing its duration by an average of 8% in adults. Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available. Adding even just one or two serving of Brussels sprouts to your diet a few times a week can help you meet your needs.
Summary: Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production and the growth and repair of tissues.

10. Easy to Add to Your Diet
Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrées. People often enjoy them roasted, boiled, sautéed or baked. For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt and pepper, and then roast them on a baking sheet until they’re crispy. Brussels sprouts can also be added to frittatas or stir-fried dishes for a flavourful and nutritious dinner.
Summary: Brussels sprouts are simple to prepare and you can enjoy them in a variety of delicious side dishes and main courses.

The Bottom Line
Brussels sprouts are high in fibre, vitamins, minerals and antioxidants, making them a nutritious addition to your diet. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control..."

Words above are taken from an article by Rachael Link MS RD.
You can read her full article with all relevant information and research links here

Looking for Brussels Sprouts Recipes ...

... How about these three suggestions 

Brussels Sprouts and cheddar cheese soup here
Fish with Broccoli and Brussels Sprouts here
Buttered sprouts with pancetta here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Mac n' Janet said...

I love Brussel Sprouts, but my husband hates them. The only time I fix them is when our daughter comes to stay, she loves them too.

eileeninmd said...

Hello, thanks for sharing this info on Brussel Sprouts. They are not my favorite, but I have found a recipe where they are roasted with garlic and olive oil that is good.

Enjoy your day!

William Kendall said...

It's been awhile since I've had them, but I've always liked them.

Jo said...

I love brussels sprouts. I'm the only one in my family who does but I insist that everybodys has at least one on their Christmas dinner.

Tom said...

...I'll pass on these.

Snowbird said...

This is good to hear given I'm a fan!xxx


Con la cantidad de beneficios que tiene...quién se resiste a añadirlas al menú.


Lowcarb team member said...

VENTANA DE FOTO Translation:

With the amount of benefits..who can resist to add them to the menu.


Bill said...

I love them and I heard they are great roasted, have to try that.

Elephant's Child said...

Not for me. They are the only member of the brassica family I don't like. My mother cooked them to a grey sogginess which might have something to do with it.

This N That said...

I am just beginning to develop a little bit of a like for them..Not a big fan..

Martha said...

They are indeed very beneficial. And they are very tasty, too.

Debbie said...

I never knew how beneficial these could be. We like them baked in the oven with evoo!!

Summer said...

Great benefits! Thanks for all the info :)

Phil Slade said...

I just heard a loud chorus of groans. And I'm in sunny Greece. No sprouts here - hooray. Just joking Jan.

Lorrie said...

I really like roasted brussels sprouts. So much better than being boiled to death.

Bob Bushell said...

I just in LOVE Brussel Sprouts, they are yummy.

Passthecream said...

Sprouts are tasty treats and very nice with plenty of butter and a bit of bacon but I don't think I'd like to eat them raw -- cooking destroys vitamin C and other water soluble vitamins.

Lois said...

I think I am the only person I know who loves brussel sprouts! Thanks for the info.

Mary Kirkland said...

I love brussel sprouts.

happyone said...

Brussels Sprouts is one of my favorite veggies and it is nice it is good for you too. : )
Tried growing some in my garden this year but so far haven't gotten a single one.

sandy said...

Brussell sprouts and pancetta - sounds great - going to try this.

Magic Love Crow said...

I really don't like them, but, I will eat them, because they are good for you! I try! I might eat 3 at a time! LOL!

Lisa said...

My sister covered them in chocolate one year for treat or treat visitors!
Lisa x