Brussels sprouts benefits – smart heads that remove toxins and protect against cancer. Eating Brussels sprouts improves your immunity and helps you lose weight.
Because it is rich in antioxidants, it is considered good prevention of cancer. In appearance, it resembles a miniature head of cabbage.
Origin and composition of the Brussels sprouts
Brussels sprouts are a biennial herb with an attractive appearance, with leaves formed in the so-called pumps, which look like green balls.
Brussels sprouts are a vegetable from the cabbage family (Brassicaceae). This vegetable originated in the cold parts of northern Europe.
During the 16th century, it was a favorite vegetable in Belgium, and in the 18th century, it began to be grown in Sweden. He is believed to have been transferred to the United States from France.
The small heads of Brussels sprouts hide many active benefits that help with various diseases, including malignant diseases.
Like any leafy vegetable, Brussels sprouts are low in energy, low in calories, and extremely nutritious.
In the largest percentage, vegetable proteins and carbohydrates are present in the Brussels sprouts. It contains a large amount of fiber and raw cellulose, which helps to better digest food.
Therefore, Brussels sprouts are recommended for people who have problems with bowel movements (prison).
Brussels sprouts nutrient information
In 100 grams of Brussels sprouts, there is only 109 KJ / 26 kcal. A half-cup (78 grams)Brussels sprouts have this nutrient (1)
| nutrient | amount |
| Calories | 28 |
| Protein | 2 grams |
| Carbs | 6 grams |
| Fiber | 2 grams |
| Vitamin K | 109 mcg |
| Potassium | 247 mg |
| Vitamin C | 48,4 mg |
| Folate | 46,8 mcg |
Brussels sprouts contain twice the energy value of cabbage because it is rich in carbohydrates, plant proteins, vitamins, and minerals.
Contains a large amount of vitamin C. (100 grams of Brussels sprouts meet the body’s daily needs for vitamin C).
It also contains folate (it is rich in fiber). Contains potassium, calcium, magnesium, phosphorus, beta carotene, B vitamins, vitamin C and A and other useful ingredients.
This low-calorie vegetable is a real miracle when it comes to its composition and nutrients.
Due to the abundance of all these vitamins, minerals, and omega-3 fatty acids, Brussels sprouts contribute to the health of the skin and connective tissues, so they are an excellent “beauty food“.
Recommended for better digestion, strong bones, strong muscles…
The health benefits of Brussels sprouts
Brussels sprouts are anti-cellulite vegetable
Brussels sprouts are great at fighting cellulite. Eating green leafy vegetables, including Brussels sprouts, is a great ally in the fight against cellulite.
In addition to vitamin C, this vegetable also contains a substance called indole-3-carbinol (I3C).
When this substance is eaten, it is converted to di-indole methane (DIM) in the body.
DIM helps liver enzymes block the production of 16-OH estrogen, a harmful substance that is also responsible for the loss of collagen quality.
This vegetable is a source of antioxidants
Brussels sprouts are extremely rich in antioxidants, which helps protect against many health problems.
With them, we get better immunity, as well as cleansing the body of harmful substances, which makes the digestive organs work better.
Brussels sprouts improve blood sugar levels
Brussels sprouts are a great vegetable that has more positive properties to improve blood sugar levels.
A number of studies have shown that Brussels sprouts reduce the risk of developing diabetes.
Its key ingredient is fiber, which helps normalize blood sugar.
This is probably because green cabbage is rich in fiber, which helps regulate blood sugar levels.
Brussels sprouts contain alpha-lipoic acid, which has a positive effect on normal blood sugar levels.
A study was performed on 12 patients who had diabetes and were given alpha-lipoic acid (2).
The results showed that with the help of this antioxidant, insulin works more efficiently and improves blood sugar levels.
Brussels sprouts against inflammation
With its excellent benefits, Brussels sprouts can reduce the appearance of inflammation in the human body.
In this way, it contributes to the protection of the body from heart problems, diabetes, and other diseases.
Of great importance is the presence of camphor, an antioxidant that has excellent anti-inflammatory properties (3).
Brussels sprouts prevent breast tumors
The Brussels sprouts also contain an interesting chemical compound, 3-indole-carbinol, which has been shown to help treat respiratory papillomatosis (benign growths that can later transform into malignant ones).
Prodol’s indole-3 carbinol regulates the secretion of the hormone estrogen in women and prevents breast cancer.
The Brussels sprouts are anti-cancer
The Brussels sprouts, like other green vegetables, contain significant amounts of sulfur.
These substances are glucosinolates and isothiocyanates.
These substances increase the liver’s ability to produce enzymes that potentially neutralize toxins and protect against cancer.
Eat Brussels sprouts for a healthy body
Due to the complex of vitamins in its composition, prevents osteoporosis and gives the skin radiance and beauty.
Vitamins A and C are the ones that are very important for the softness and radiance of the skin. They also have antibacterial and antiviral effects.
Brussels sprouts are recommended for people with rheumatism, arthritis, and sciatica.
Due to its anticancer properties, this vegetable is effective against prostate and colon cancer.
Vitamin K in its composition is excellent in preventing Alzheimer’s disease because it limits the damage to neurons.
With this vegetable get a healthier eyes
This plant has zeaxanthin which is absorbed in an important part of the retina of the eye and has a protective function for filtering the UV rays.
Prevents retinal damage and macular degeneration (which can lead to vision loss in the elderly).
In addition to zeaxanthin, Brussels sprouts contain lutein, which also helps protect eye health.
Brussels sprouts are great for weight loss
As we have already said, Brussels sprouts have a very low caloric value, which is why nutritionists recommend it for diets.
As well as being low in calories, Brussels sprouts have no cholesterol at all, which in turn helps you lose weight. Although fiber has no caloric value, it helps by absorbing water and making us feel fuller.
By consuming Brussels sprouts you will be happier
Tryptophan is an essential amino acid in the composition of Brussels sprouts benefits that makes us happier.
With the help of this amino acid, serotonin, the hormone of happiness, is successfully produced.
In addition, we will present the results of a study conducted in the Netherlands.
Research shows that consuming foods rich in tryptophan reduces the negative level of happiness in bipolar and patients with manic seizures.
It is recommended that all patients with bipolar disorder use a diet containing tryptophan.
Anti-colds and flu benefits
Due to the fact that, as we have already said, Brussels sprouts are rich in vitamins C, A, and B-group, with magnesium and calcium.
All of these are beneficial foods to boost and enhance immunity and prevent colds and flu.
They have an antiseptic effect on the respiratory tract and successfully relieve coughing.
It is recommended to consume Brussels sprouts regularly, so it should be on the table at least once a week.
Preparing the Brussels sprouts for eating
Be careful and avoid as many Brussels sprouts as you can with yellowed and drooping leaves.
Because if they are fresh, they can stay in that condition for up to 10 days, if stored properly.
To store them properly, you need to put them in a plastic bag, close it tightly and expel the air. Never wash them before putting them in the fridge, but only just before use.
Wash them under cold running water, and do not let them stand in the water, as this will cause them to lose their excellent nutrients.
Brussels sprouts are prepared very easily and in a simple way. The end should be cut off, where the trunk is, and if the heads are larger, you can cut them in half.
5-10 minutes is the best time for cooking Brussels sprouts
It is the best benefit to leave them cut in half or quarters for about 5-10 minutes before you start boiling them, as this will activate the beneficial enzymes.
To encourage or speed up this process, you can sprinkle them with a little lemon juice.
It is believed that the Brussels sprouts need quite a long time to digest because it is a hardy vegetable.
That’s why most people know how to boil them, and the heads lose their good taste and a significant amount of nutrients.
Nutritionists believe that no more than 5 minutes of digestion is enough for Brussels sprouts, preferably best steamed.
Exactly those 5 minutes of steaming have proved to be the optimal time for the head Brussels sprouts to be the most delicious – soft on the outside and crispy and easily digestible on the inside.
If we continue to cook them for a long time, the green color slowly fades, and an unpleasant odor begins to be released, which also negatively affects its taste.
Bonus-3 recipes
Here are three recipes with small but powerful vegetables:
Brussels sprouts salad
Ingredients:
-300g smoked bacon and / or smoked chicken
-500g Brussels sprouts
-100g walnuts
-1/5 teaspoon Himalayan salt salt
-100ml oil
Finely chop the smoked meat and fry in heated oil. The nuts are crushed and salted with oil. Put the Brussels sprouts in boiling water to boil.
Add the Brussels sprouts and walnuts to the meat and fry together until the Brussels sprouts are browned. It can be served hot or cold. Add garlic to taste.
Brussels sprouts soup
Ingredients:
-2 carrots
-300g Brussels sprouts
-2 potatoes
-2 green peppers
-about 1 liter of water
-salt and bay leaf
Grate the carrots and fry together with the finely chopped pepper. Then add the diced potatoes. Add water and cook for about 20 minutes, then add the Brussels sprouts and salt to taste.
Cook together for another 20 minutes. After removing from the heat, add the bay leaf. The soup is served hot.
Here’s a great recipe for how to finish the day after work
Ingredients needed:
- -garlic
- -Brussels sprouts
- -carrots
- -mushrooms
- -potatoes
- -onions
- -olive oil
- -salt, pepper
Overflow:
- -yogurt
- -chopped nuts
Preparation:
Preheat oven to 200 degrees. Wash and clean the necessary ingredients.
Put them chopped in a deep bowl, pour olive oil, and add the necessary spices. Transfer to a baking dish, cover with aluminum foil and bake for about 45 minutes.
When done, transfer to a plate and pour over the yogurt and walnuts. Good appetite to everyone.
Conclusion
Brussels sprouts are a very healthy vegetable with many health benefits.
It contains vitamins, minerals,
It is rich in carbohydrates and plant proteins.
By consuming Brussels sprouts we get better immunity, healthier skin, protect against cancer, and Alzheimer’s disease.
This great benefit vegetable is good to use in the diet of all those who want a good line because it has very few calories.
Brussels sprouts are a healthy option and should be used as often as possible in the daily diet.
