Brussel Sprouts

Brussel Sprouts

Brussels sprouts have a bad reputation. But even if you’ve had a bad experience with them in the past, they’re worth giving another shot. Even the pickiest eaters should know that they are low in calories and high in nutrients.

Nutritional Benefits

  • Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones and phenols.
  • For total glucosinolate content, Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Glucosinolates are important phytonutrients for our health because of the cancer prevention benefits they provide.
  • Brussels sprouts provide special nutrient support for (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system against cancer. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of Brussels sprouts: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.
  • The hefty amount of fiber (4 grams in every cup) and a compound called glucoraphanin help to protect the health of our stomach lining and keep digestion regular.
  • When we eat Brussels sprouts, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine, leading to events that result in dropping of our cholesterol levels.
  • They are an excellent source of vitamin C and vitamin K, a very good source of folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids, and a good source of iron, vitamin B2, protein, magnesium, pantothenic acid, vitamin A, niacin, calcium and zinc.

Best Ways to Use

  • Since cooked Brussels sprouts are small and compact, they make a great snack food that can be simply eaten as is or seasoned with salt and pepper to taste.
  • Combine quartered cooked Brussels sprouts with sliced red onions, walnuts, and your favorite mild tasting cheese such as a goat cheese or feta. Toss with olive oil and balsamic vinegar for an exceptionally healthy, delicious side dish or salad.
  • They are excellent options for roasting in the oven with a bit of salt, pepper, and a light drizzle of olive oil.