Brussels Sprout Health Benefits, Nutrition Facts and Recipes

The Brussels sprout is a leafy green vegetable,  a member of the Gemmifera cultivar group of cabbages (Brassica oleracea). They are grown for their edible buds, which are typically 1.5–4.0 cm (0.6–1.6 in) in diameter. Brussels sprouts resemble miniature cabbages and have long been popular in Brussels, Belgium, from which they gained their name.

There are many different types of Brussels sprouts, each with its own unique flavor and texture. Some of the most popular varieties include:

• Jade Cross: This variety is known for its large, firm sprouts with a sweet flavor.
• Long Island Improved: This is a classic Brussels sprout variety that is known for its mild flavor and tender texture.
• Ruby Crunch: This variety has red-tinged sprouts with a slightly nutty flavor.
• Red Bull: This variety has dark red sprouts with a sweet and nutty flavor.
• Paragon: This variety is known for its high yield and long shelf life.
• Dukat: This variety produces large, dark green sprouts with a slightly bitter flavor.
• Falstaff: This variety has light green sprouts with a sweet and nutty flavor

Brussels sprout are a good source of vitamins, minerals, and fiber. Additionally, they contain several unique compounds that have been shown to promote health.

Here are some of the top health benefits of Brussels sprouts:

Rich in antioxidants

Brussels sprouts are a good source of antioxidants, which can help protect cells from damage caused by free radicals. Free radicals are harmful molecules that can contribute to the development of chronic diseases such as cancer, heart disease, and stroke.

Fiber Fighter

Brussels sprouts are champions of dietary fiber, providing over 3 grams per cup. This fiber promotes digestive health, regulates blood sugar levels, and keeps you feeling fuller for longer, aiding in weight management. It also feeds the good bacteria in your gut, fostering a healthy gut microbiome crucial for overall health and immunity.

Bone Building Benefits

Brussels sprouts are a treasure trove of vitamin K, vital for maintaining strong bones and preventing osteoporosis. This essential vitamin promotes calcium absorption and bone formation, safeguarding against fractures and promoting skeletal health.

Cruciferous Cancer Crusaders

Brussels sprouts are rich in glucosinolates, unique compounds converted into isothiocyanates in the body. These powerful isothiocyanates have demonstrated anti-cancer properties, inhibiting the growth and spread of cancer cells, particularly in cancers of the digestive system.

Brain Boosters

Brussels sprouts offer potential benefits for cognitive health. Their vitamin K content contributes to improved cognitive function, while folate, a B vitamin also found in them, plays a vital role in brain development and healthy neurological function.

Gut Health Guardians

Prebiotics are dietary fibers that act as food for the beneficial bacteria in your gut. Brussels sprouts are a good source of prebiotics, promoting a healthy gut microbiome. This diverse community of gut bacteria plays a crucial role in digestion, immune function, and even mental health.

Low-Calorie Champions

Brussels sprouts are a dietary ally for weight management. Their low-calorie count makes them a guilt-free addition to your meals, contributing to satiety without adding unwanted calories.

Versatile and Delicious

Brussels sprouts are incredibly versatile. Roast them for a crispy and caramelized delight, saute them for a quick and flavorful side dish, or enjoy them raw for a fresh and crunchy snack. Their mild flavor makes them readily adaptable to various dishes and culinary styles.

Affordable and Accessible

Brussels sprouts are a relatively inexpensive vegetable, making them accessible to most individuals and families. This affordability allows everyone to reap the health benefits of this nutrient-rich superfood.

ALSO READ: Beneficial Effects of Vitamin K on Bone Health – Study Reveals

Brussels Sprout Nutrition Facts

Brussels sprouts are cruciferous vegetables packed with nutrients. They are a great source of vitamins, minerals, and fiber, and they are also low in calories and fat. Here is a detailed breakdown of the nutritional value of Brussels sprouts:

One cup (156 grams) of cooked Brussels sprouts provides:

• Calories: 56
• Fat: 0.8 grams
• Sodium: 16 milligrams
• Carbohydrates: 11 grams
• Fiber: 4.1 grams
• Sugars: 2.7 grams
• Protein: 4 grams
• Vitamin K: 219 micrograms (274% of the Daily Value)
• Vitamin C: 97 milligrams (110% of the Daily Value)
• Folate: 65 micrograms (16% of the Daily Value)
• Potassium: 232 milligrams (5% of the Daily Value)
• Manganese: 0.3 milligrams (14% of the Daily Value)
• Phosphorus: 69 milligrams (7% of the Daily Value)

Let’s break down some of the key nutrients found in Brussels sprouts:

• Vitamin K: This essential vitamin is crucial for blood clotting and bone health. Brussels sprouts are an excellent source of vitamin K, providing over 274% of the daily value.
• Vitamin C: Vitamin C is an antioxidant that helps protect cells from damage and boost the immune system. Brussels sprouts are a good source of vitamin C, providing 110% of the daily value.
• Fiber: Dietary fiber is important for digestive health and can also help to regulate blood sugar levels and cholesterol levels. Brussels sprouts are a good source of fiber, providing 4.1 grams per cup.
• Folate: Folate is a B vitamin that is important for pregnant women, as it helps to prevent birth defects. Brussels sprouts are a good source of folate, providing 16% of the daily value.
• Potassium: Potassium is an electrolyte that is important for muscle function and nerve function. Brussels sprouts are a good source of potassium, providing 5% of the daily value.

In addition to these key nutrients, Brussels sprouts also contain other important vitamins and minerals, such as:

• Vitamin A: Important for vision and immune function
• Manganese: Important for bone health and blood sugar control
• Phosphorus: Important for bone health and energy production

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Delicious Brussels Sprout Recipes

Brussels sprouts are a versatile vegetable packed with nutrients. They can be enjoyed in a variety of ways, from roasted and crispy to shaved and raw. Here are some delicious recipes to inspire you:

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1. Roasted Brussels Sprouts with Balsamic Glaze:

This classic recipe is simple to make but full of flavor. The balsamic glaze adds a sweet and tangy counterpoint to the slightly bitter Brussels sprouts.

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup balsamic vinegar
• 1 tablespoon honey
• 1/4 teaspoon Dijon mustard

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
2. In a large bowl, toss the Brussels sprouts with olive oil, salt, and pepper.
3. Spread the Brussels sprouts out in a single layer on the prepared baking sheet.
4. Roast for 20-25 minutes, or until tender and browned.
5. While the Brussels sprouts are roasting, make the balsamic glaze. In a small saucepan, combine balsamic vinegar and honey. Bring to a simmer and cook, stirring occasionally, until the glaze thickens, about 5 minutes. Whisk in Dijon mustard.
6. Serve the roasted Brussels sprouts drizzled with balsamic glaze.

2. Shaved Brussels Sprout Salad with Parmesan and Lemon:

This light and refreshing salad is perfect for a healthy lunch or side dish. The shaved Brussels sprouts provide a satisfying crunch, while the Parmesan cheese and lemon dressing add a touch of luxury.

Ingredients:

• 2 pounds Brussels sprouts, shaved
• 1/2 cup grated Parmesan cheese
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. In a large bowl, combine shaved Brussels sprouts, Parmesan cheese, olive oil, lemon juice, salt, and pepper.
2. Toss to coat and serve immediately.

3. Brussels Sprout and Bacon Hash

This hearty and flavorful hash is perfect for a weekend brunch or a satisfying breakfast. The Brussels sprouts provide a nice balance to the fatty bacon, while the potatoes add a starchy base.

Ingredients:

• 1 pound Brussels sprouts, shredded
• 4 slices bacon, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 medium potato, diced
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a large skillet, cook the bacon over medium heat until crispy. Remove from the pan and set aside.
2. Add the onion and garlic to the skillet and cook until softened, about 5 minutes.
3. Add the Brussels sprouts and potato to the skillet and cook, stirring occasionally, until tender-crisp, about 10 minutes.
4. Add the bacon back to the skillet and stir to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley and serve immediately.

4. Maple Roasted Brussels Sprouts with Bacon and Pecans

This sweet and savory recipe is sure to please everyone at the table. The maple syrup adds a hint of sweetness to the Brussels sprouts, while the bacon and pecans provide a delicious crunch.

Ingredients:

• 1 pound Brussels sprouts, halved
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 slices bacon, chopped
• 1/2 cup pecans, chopped
• 1/4 cup maple syrup

Instructions:

1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper.
2. In a large bowl, toss the Brussels sprouts with olive oil, salt, and pepper.
3. Spread the Brussels sprouts out in a single layer on the prepared baking sheet.
4. Roast for 20 minutes.
5. While the Brussels sprouts are roasting, cook the bacon in a large skillet over medium heat until crispy. Drain off the excess fat.
6. Add the pecans to the skillet and cook, stirring occasionally, until toasted, about 5 minutes.
7. Add the maple syrup to the skillet and cook, stirring constantly, until thickened, about 1 minute.
8. Remove the Brussels sprouts from the oven and toss

Resources

• https://www.webmd.com/vitamins/ai/ingredientmono-1477/brussels-sprout
• www.healthline.com/nutrition/benefits-of-brussels-sprouts

Note: This article is written based on scientific evidence found by the soundhealthandlastingwealth.com team. Sources are duly referenced and hyperlinked to source websites and are clickable for confirmation.