Brussels sprouts come from the Brassicaceae family of vegetables closely related to kale, mustard greens, and cauliflower. They have been a staple of Chinese cuisine for more than five millennia, and due to the sprout’s health benefits nutrition, has recently become popular in the West.
These vegetables resemble mini cabbages and are typically cut and cleaned to cook a nutritious side dish or main course.
While sprouts may all look alike, they are a diverse collection of different foods and range from bean sprouts, grain sprouts, and salad sprouts in farmers’ markets, health food stores, and grocery stores in your region. Moreover, sprouts are harvested a few days after they grow, and they are famous for their health benefits. Many people declare that this vegetable can help with several health problems as well. However, science supports some of these benefits of eating sprouts, but research still needs to be done. Nevertheless, Brussels sprouts have a high level of rich nutrients and provide several health benefits.
Following are the sprouts health benefits nutrition that helps boost your overall health:
1- Rich in Nutrients
Brussels sprouts are low in calories and high in nutritional value. Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health. These little vegetables are also high in vitamin C, an antioxidant that promotes iron absorption, repairs tissue, and boosts immune function. Moreover, their high fiber content help to regulate gut health. Brussels sprouts also contain small portions of Vitamin B6, iron, thiamine, potassium, phosphorous, and magnesium.
2- Rich in Antioxidants
The Brussels sprout’s health benefits nutrition is extraordinary, out of which their unique antioxidant content stands out. Antioxidants are those compounds that decrease oxidative stress in your body cells and lower the risk of any chronic disease. A study also proves that for people who took 300 grams or two cups of Brussels sprouts daily, oxidative stress to their cells decreased by 28%.
Brussels sprouts are particularly rich in kaempferol, a potent antioxidant that may reduce cancer cell growth, improve heart health, and ease any inflammation in your body. Thus, consuming Brussels sprouts as part of fruits and vegetables-rich diet can help provide the antioxidants your body needs to promote good health.
3- Rich in Fiber
Taking half a cup or 78 grams of Brussels sprouts can fulfill up to 8% of your daily fiber needs. Fiber is an integral part of health, and adding a good amount of it to your diet provides many health benefits. Research has found that dietary fiber increase stool frequency to relieve constipation. It can also soften stool consistency to ease the passage. Fiber can also promote your digestive health by maintaining the beneficial bacteria in your gut. Moreover, increased consumption of dietary fiber provides other health benefits, including reduced risk of heart disease and improved blood sugar control.
Guidelines suggest that women eat at least 25 grams of fiber daily, while men should consume 38 grams daily. You can take the needed amount of fiber by taking fruits, vegetables, and whole grains.
4- Rich in Vitamin K
Brussels sprouts are an excellent source of vitamin K. Taking half a cup or 78 grams of Brussels sprouts can fulfill up to 137% of your daily vitamin K needs. It is an essential nutrient that plays a vital role in regulating body functions. Mainly, vitamin K is necessary for coagulation, the formation of blood clots that stop bleeding. It can also play a vital role in bone growth and help protect against conditions like osteoporosis, a progressive bone loss disease. A review of seven studies showed that taking vitamin K supplements can increase overall bone strength and reduce the risk of bone fracture, particularly in postmenopausal women.
Please note that people taking blood-thinning medications should use vitamin K supplements in moderate quantities as per the doctor’s recommendation. However, for most people, boosting the intake of vitamin K can reap several health benefits.
5- Rich in Vitamin C
Studies have shown that Brussels sprouts provide 81% of your daily vitamin C requirements in every 78 grams of cooked serving. Vitamin C is an essential nutrient necessary for the growth and repair of body tissues. It works as an antioxidant, produces proteins like collagen, and may even improve immunity. It was also found that vitamin C decreased the intensity of the common cold, lowering its duration by an average of 8% in adults.
Moreover, vitamin C can enhance the absorption of non-heme iron, a kind of iron found in plant foods that your body can not easily absorb as iron from animal sources.
Due to the immense sprout’s health benefits nutrition, it is one of the healthiest vegetables that can help improve your overall health. Just adding 1 or 2 servings of Brussels sprouts to your diet a couple of times a week can help you meet your requirements.
It is always better that you consult a nutritionist before consuming anything because diets have the most impact on your health. If you already do not have a doctor, you can book an appointment with the best nutritionist in Karachi through Marham.