Brussels sprouts belong to the Brassicaceae vegetable family. They are close relatives to mustard greens, kale and cauliflower. The cruciferous vegetables look like tiny cabbages, and we usually eat them as a side dish. If you are trying to improve your diet, make sure you add Brussels sprouts to your menu
The veggie is rich in fiber, antioxidants, omega-3 fats, vitamin K and C, and many other nutrients. These help in the prevention and treatment of constipation, diabetes, heart disease, and even cancer.
9 Reasons to eat Brussels Sprouts regularly
Brussels sprouts have a few calories and a lot of fiber, vitamins and minerals. Vitamin K is important for your bones and blood clotting. Vitamin C improves the absorption of iron and boosts your immunity. It’s also helps in repairing tissue damage. Fiber is essential for your digestion. Brussels sprouts also contain potassium, thiamine, phosphorous, vitamin B6, iron, and magnesium.
Easy to add to your menu
Brussels sprouts work well when combined with most savory dishes. You can eat them baked, sautéed, roasted, or boiled. Don’t have an idea? Just sprinkle some pepper and salt, drizzle some olive oil and roast them. You can add the vegetable to your stir fried dishes, pasta and frittatas.
A 78-gram cooked serving of this vegetable will give you 81% of your recommended daily intake of vitamin C. This vitamin is important for tissue repair, and promotes the production of protein. It has an important role in the immune response.
A review based on 11,000 participants found that vitamin C minimizes the symptoms of common cold and improves the absorption of non-heme iron. It’s iron from plant foods that can’t be easily absorbed in the body.
By taking 100mg of vitamin C with your meals you can improve the absorption of iron by 67 percent.
Inflammation is your body’s way of saying that you have a problem. Chronic inflammation causes cancer, heart disease and diabetes. Research has shown that Brussels sprouts have strong anti-inflammatory effect.
Another study confirmed the link between Brussels sprouts and lower number of inflammatory markers in blood. Antioxidants in this vegetable neutralize free radicals.
Kaempferol is a top antioxidant found in Brussels sprouts. It has strong anti-inflammatory effect
ALA Omega-3 fatty acids
Do you eat enough fish? If your answer is no, you should be aware of the fact that you don’t take enough omega-3 fats. Plant foods have alpha-linoleic acid, and the body uses it less thank other fats.
That’s why you need to take more of ALA omega-3 fats, and Brussels sprouts are an excellent source. A 78-gram serving provides 135 mg of ALA. These fats reduce blood triglycerides, slow down cognitive decline, reduce insulin resistance and lower inflammation.
This serving gives men 8.5 of the RDA of omega-3 fats, and women get 13 percent.
Healthy blood sugar level
Brussels sprouts normalize blood sugar and reduces the risk of diabetes. Fiber regulates blood sugar by slowly moving undigested and slowing down the absorption of sugar. Alpha-lipoic acid in Brussels sprouts is an antioxidant with great effect on insulin and blood sugar.
A 78-gram serving gives you 137 percent of the recommended daily intake of vitamin K. This vitamin takes part in coagulation and promotes bone growth. It protects against osteoporosis and strengthens bones. Research has shown that it lowers the risk of bone fracture in postmenopausal women.
If you take blood-thinning drugs, lower your intake of vitamin K.
A 78-gram serving of Brussels sprouts offers 2 grams of fiber and provides about eight percent of the RDA of fiber.
Dietary fiber relieves constipation, boosts stool consistency, and softens stool. It also enhances intestinal health.
Men need 38 grams of fiber, and women need 25 grams.
Antioxidants reduce oxidative stress and lower the risk of chronic disease.
For the needs of a study, participants ate 300 grams of Brussels sprouts. This reduced their damage caused by oxidative stress by 28 percent. Kaempferol is a strong antioxidant with great potential.
Test-tube studies have shown that antioxidants inhibit cancer cell growth, strengthen heart and reduce inflammation.
Brussels sprouts are incredibly healthy and powerful. Add these to your menu to improve your overall health. Find the best way to prepare your vegetables, and enjoy their beneficial effect.