Brussels sprouts are cultivated as long stalks that are harvested a number of times per year. In addition to the appearance resemblance to cabbages, the taste of Brussels sprouts too is similar to them, just a little more bitter. They are packed with nutrients such as vitamin A, Vitamin B6, vitamin C, vitamin K, manganese, potassium, copper, fibre, to name a few. They are low in calories and because of the high nutrients to calorie ratio, Brussels sprouts like all other cruciferous vegetables must be at the top of your grocery list.
Read on to know more!
Brussels sprouts hail from the family of cruciferous vegetables or the Brassica family, therefore, kin to broccolis, cauliflowers, collard greens and cabbages. Since they are closely related, Brussels sprouts look like small versions of cabbages with diameters of about 1 inch. Brussels, the capital of Belgium is the place where they have got their name from. It is believed that the regular consumption of these sprouts in Belgium dates back to the 13th century. Thus, it is native to the European and the Mediterranean region and is now chiefly grown in Germany and the Netherlands.
The sprouts are cultivated as long stalks that are harvested a number of times per year. In addition to the appearance resemblance to cabbages, the taste of Brussels sprouts too is similar to them, just a little more bitter. They are packed with nutrients such as vitamin A, Vitamin B6, vitamin C, vitamin K, manganese, potassium, copper, fibre, to name a few. They are low in calories and because of the high nutrients to calorie ratio, Brussels sprouts like all other cruciferous vegetables must be at the top of your grocery list.
The way Brussels sprouts are cooked varies geographically, ranging from boiling, frying and roasting to steaming. Overcooking of this vegetable should be avoided as it makes its taste sour and unpleasant. They can even be complemented with non-vegetarian dishes such as the meat ones.
Brussels sprouts provide multiple health benefits such as:
They are a good source of anti-oxidants which helps to fight cancers. Their high dietary fibre content prevents constipation and increase in bad cholesterol. By increasing your intake of vegetables like this one, you can help to reduce the risk of diabetes, obesity, cancer, heart disease and neurodegenerative disorders — and enjoy a healthy life!
Just a single cup serving of Brussels sprouts will meet your daily requirements for vitamin C & K for the day, along with providing plenty of vitamin B, folate, potassium and other nutrients.
To know more about the health benefits of this vegetable, read up the health benefits section of the article.
Read more about Brussels sprouts on http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10
Although available all around the year, the peak season for the cultivation of Brussels sprouts is from autumn until early spring.
Selection: Select Brussels sprouts that are firm and bright green. Avoid the ones that have yellowed or wilted leaves and have a puffy or soft texture. Also, skip the ones that have perforated leaves which is indicative of aphids residing within. If they are not packed together in a set and you have to choose from the bulk, choose all of them which have the same size to ease cooking.
Storage: You can store unwashed and uncut Brussels sprouts in the vegetable compartment of the refrigerator for about 10 days in a plastic bag.
According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of raw Brussels sprouts provides:
- 38 calories
- 0 grams (g) of fat
- 8 g of carbohydrate
- 3 grams of protein
Read about the full nutritional analysis of Brussels sprouts on http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2362/2
Brussels sprouts do the following wonders to your health:
- Reduction of blood pressure:
The potassium content of Brussels sprouts behaves as a vasodilator reducing the tension and pressure in the blood vessels and arteries. This is supposed to lower the risk of heart attacks, coronary heart disease and other heart problems.
- Heal injuries and wounds:
The vitamin C component of Brussels sprouts forms collagen. Collagen is responsible for replenishment of the skin, tissues and muscle cells. Thus, it is helpful in recovery from wounds and injuries.
- Help in blood clotting:
One cup of Brussels sprouts contains vitamin K to the tune of 240% of the daily recommended amount and this nutrient, as we know, is important for the clotting of blood.
- Improve digestion:
Like all cruciferous vegetables such as cabbages, Brussels sprouts provide a good amount o dietary fibre which helps in preventing constipation by bulking the stool.
- Rich in antioxidants:
Brussels sprouts have kaempferol – an antioxidant that aids in reducing cancer growth and inflammation. It is said to promote heart health too.
- Good for the bone health:
Brussels sprouts contain a host of minerals such as iron, manganese, copper and phosphorus which are responsible for building and maintaining strong bones and prevent osteoporosis.
- Boost immunity:
One cup of the vegetable contains 120% of the daily recommended amount of vitamin C which is important in the formation of white blood cells responsible for maintaining the body immunity.
- Those suffering from the dysfunction of the thyroid gland can experience the swelling of the gland because of the consumption of Brussels sprouts. This is because like other Brassica family vegetables, Brussel sprouts too may contain goitrogens. Source: https://www.nutrition-and-you.com/brussel-sprouts.html
- If you are taking medications for blood thinning, too much Brussels sprouts consumption can be very harmful since they contain vitamin K which is responsible for blood clotting.
1. Brussels sprouts in garlic butter- http://www.geniuskitchen.com/recipe/brussels-sprouts-in-garlic-butter-21761
2.Roasted Brussels sprouts – https://www.allrecipes.com/recipe/67952/roasted-brussels-sprouts/
3.Shaved Brussels sprouts with bacon and almonds – https://www.allrecipes.com/recipe/153660/shaved-brussels-sprouts-with-bacon-and-almonds/
4.Skillet-Braised Brussels Sprouts – https://www.allrecipes.com/recipe/235449/skillet-braised-brussels-sprouts/
5.Brussels Sprouts Gratin – https://www.foodnetwork.com/recipes/brussels-sprouts-gratin-recipe-1973407