Brussels sprouts are related to kale, cauliflower, and mustard greens; they are part of the Brassicaceae family of vegetables.
They look like little cabbages and are prepared as healthful side dishes or main courses.
Brussels sprouts are known for having high nutritional content and providing many health advantages. This article explores the several health benefits of Brussels sprouts.
1. High Nutrients Ratio
Brussels sprouts are nutritionally loaded and offer a lot of bang for your calorie buck.
A half cup (78 grammes) of cooked Brussels sprouts has the following key nutrients (1):
- Energy: 28
- Protein content: 2 grammes
- Carbohydrates: 6 grammes
- 2 Grams Fiber
- Vitamin K consumption: 137% of the recommended daily intake.
- Eighty-one percent of the recommended daily intake of vitamin C is obtained through foods.
- Vitamin A: 12% of the recommended daily intake
- Folate contributes 12% of the RDI.
- Manganese, which comprises 9% of the RDI,
Brussels sprouts are extra loaded with vitamin K, which helps the body coagulate blood and keep bones strong.
It’s important to understand that eating foods rich in vitamin C provides your body with antioxidants that support tissue repair, enhance iron absorption, and assist with immunological function.
Additionally, they contain significant levels of fibre which assists with regularity and supports digestive health.
Brussels sprouts also provide several vitamins in modest quantities, including B6, potassium, iron, thiamine, magnesium, and phosphorus.
2. High in Antioxidants
Brussels sprouts are packed with antioxidants, but there are even more astounding health advantages to take note of.
Antioxidants are agents that minimise the stress your cells undergo from oxidation and, thus, aid in decreasing your chances of suffering from a chronic illness.
A study indicated that when participants ate approximately 2 cups (300 grammes) of Brussels sprouts daily, the participants’ cells experienced a 28% reduction in damage from oxidative stress.
Brussels sprouts have a higher kaempferol content, and a lot of research has been done on kaempferol’s various beneficial effects.
Studies using test tubes reveal that kaempferol has properties that may have anti-cancer properties, be anti-inflammatory, and help promote heart health.
Eating Brussels sprouts on a diet high in fruits and vegetables is an easy way to boost your antioxidant levels, which in turn is a crucial step to maintaining your health.
3. Protect from Cancer Disease
Certain research claim that Brussels sprouts’ high quantities of antioxidants may provide cancer protection.
There are a lot of different options for how this could operate.
A 2008 study discovered that Brussels sprouts had anti-carcinogenic effects, with the ability to counteract cancer-causing chemicals and preventing oxidative damage in cells.
Eating Brussels sprouts in addition to another small study had shown an elevation of several detoxifying enzymes by 15–30 percent.
Researchers suspect that this effect might lead to a lowered risk of colorectal cancer, but they will need to do further investigation before confirming their theory.
Brussels sprouts have antioxidants that can also get rid of free radicals. These oxidative stress chemicals contribute to cancer and other illnesses.
Studies may demonstrate that enjoying Brussels sprouts in moderation may cut down on cancer risks, while further investigation is required.
4. Contain High Fiber
Just two-thirds of a cup of Brussels sprouts cooked will meet up to 8% of your daily fibre needs.
Good nutrition means fibre, which can be found in healthy fruits, vegetables, nuts, seeds, and whole grains. You may benefit from fibre by making sure that you include it in your daily diet.
Studies have found that dietary fibre can increase stool frequency and soften stool consistency, both of which are beneficial for those with constipation.
Eating fibre supports digestive health by supporting the growth of the good bacteria in your digestive system.
People who have improved blood sugar management have a lower risk of heart disease and eat more fibre, as well as several other advantages.
The advice that both women and men must eat 38 and 25 grammes of fibre, respectively, per day has existed for some time.
Eating Brussels sprouts with fruits, vegetables, and whole grains all rich in fibre helps to quickly fulfil daily fibre goals.
5. Contain Rich Vitamin K
Brussels sprouts are known for their high vitamin K content. Even a small amount of Brussels sprouts — around two-thirds of a cup — delivers your vitamin K requirement for the day.
This essential nutrient is critical for the body’s health.
The development of blood clots is needed to halt bleeding. It is critical for coagulation.
Additionally, it is suspected that Vitamin K could have a hand in bone formation and might protect against osteoporosis, which is the progressive decrease of bone density.
The best available evidence found that in postmenopausal women, taking vitamin K supplements results in stronger bones and decreased risk of bone fracture.
Remember that people on blood-thinning medication should avoid excessive ingestion of vitamin K.
However, for most people, increasing vitamin K intake may have a number of beneficial health effects.