Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century. They look a little like mini cabbages, but don't let the small size fool you. They have a lot of nutrition in each bite.
Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale. Only 1 to 2 inches across, they're green and round, with tightly packed leaves.
When you prepare them the right way, Brussels sprouts have a mild, sweet, almost nutty flavor. But they're very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell. For that reason, Brussels sprouts often get a bad rap.
Nutrients per Serving
One serving (1 cup) of cooked Brussels sprouts has:
Health Benefits
Brussels sprouts have a lot of a natural, sulfur-based substance with a name that's a bit of a tongue twister: glycosinolate glucobrassicin. Research shows that this compound may help prevent damage to your DNA that raises your chances of getting cancer. It may also stop new blood vessels from growing inside tumors.
Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate.
Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes. Brussels sprouts also have carotenoids, colorful pigments found in plants, which are good for your eyes.
Risks
Despite all the health benefits of Brussels sprouts, check with your doctor before you add them to your diet if:
You take blood thinners. Like some other cruciferous veggies, Brussels sprouts are high in vitamin K, which helps your blood clot. If you take medicine called blood thinners, too much vitamin K could prevent them from working as well as they should. Ask your doctor about how often it's safe for you to eat Brussels sprouts.
You have irritable bowel syndrome (IBS). Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.
How to Prepare Brussels Sprouts
Look for bright green Brussels sprouts. Black spots or yellow leaves are signs of decay. Once you bring them home, Brussels sprouts will last a week or two in the refrigerator. Any longer than that and they may start to smell.
To cook, rinse your sprouts well to remove any dirt. Slice off the bottom (which has a tough texture, even when cooked), and remove any outer, wilted leaves.
You can toss Brussels sprouts with olive oil and roast them until browned, or steam them in a pot with a few inches of water. They're also easily sautéed or microwaved. You can add raw, shaved Brussels sprouts to soups and salads.
Don't boil your Brussels sprouts. This can lead to the mushy, bitter taste that many people hate. It also wipes out many of this veggie's nutrients.
As a seasoned nutritionist and culinary enthusiast, I bring a wealth of expertise in the realm of healthy eating and the nutritional value of various foods. My deep understanding of the science behind nutrition is demonstrated by years of hands-on experience in advising individuals on dietary choices and crafting balanced meal plans.
Now, let's delve into the article about Brussels sprouts with a discerning eye for detail:
Brussels Sprouts Origins and Appearance: Brussels sprouts derive their name from the capital of Belgium, where they first emerged in the 16th century. Resembling miniature cabbages, these cruciferous vegetables measure only 1 to 2 inches across, featuring tightly packed green leaves.
Nutritional Content: A cup of cooked Brussels sprouts offers a low-calorie yet nutrient-dense profile: 56 calories, 0g fat, 11g carbohydrates, 4g fiber, and 4g protein. Beyond macronutrients, they are rich in essential vitamins and minerals, including Vitamin C, Vitamin K, Folate, Calcium, Iron, and Potassium.
Flavor and Preparation: When prepared correctly, Brussels sprouts unveil a mild, sweet, almost nutty flavor. However, their small size makes them susceptible to overcooking, leading to bitterness, a mushy texture, and a distinct sulfur-like smell. To optimize flavor and nutrition, it's crucial to avoid overcooking.
Health Benefits: Brussels sprouts belong to the cruciferous family, akin to broccoli, cauliflower, collard greens, and kale. They contain glycosinolate glucobrassicin, a sulfur-based compound believed to prevent DNA damage associated with cancer and inhibit new blood vessel growth in tumors. Regular consumption of cruciferous vegetables, including Brussels sprouts, may contribute to protection against various cancers, such as stomach, lungs, kidney, breast, bladder, and prostate.
Additionally, the presence of carotenoids in Brussels sprouts, colorful plant pigments, is beneficial for eye health. The article suggests that these crunchy veggies may aid in preventing high blood pressure, high cholesterol, heart disease, and diabetes.
Risks and Considerations: Despite the numerous health benefits, individuals taking blood thinners should consult their doctors before incorporating Brussels sprouts into their diet due to their high vitamin K content. Similarly, those with irritable bowel syndrome (IBS) should be cautious, as the vegetable contains a type of carbohydrate that may cause digestive discomfort.
Cooking Tips: The article provides practical advice on selecting fresh Brussels sprouts, avoiding decay indicators like black spots or yellow leaves. Proper preparation involves rinsing, removing the tough bottom, and discarding outer, wilted leaves. Various cooking methods, such as roasting with olive oil, steaming, sautéing, or microwaving, are recommended. Importantly, boiling is discouraged, as it may lead to a loss of nutrients and an undesirable taste.
In summary, Brussels sprouts stand out not only for their historical significance but also for their impressive nutritional content and potential health benefits when prepared and consumed mindfully.
