Brussels sprouts, also known as “Brussels cabbage” or sprouted cabbage, are at the top of many people’s list of “most hated vegetables.” One reason for this is the bitter taste and unpleasant smell of Brussels sprouts, which are caused by the sulfur-containing compounds they contain and are particularly exacerbated by cooking. Butwhen prepared correctlyBrussels sprouts offer a natural, nutty sweetness and many health benefits. Below we reveal why Brussels sprouts are so healthy and what research shows they have on the body.
Brussels sprouts nutritional values and vitamins
Although Brussels sprouts are not for everyone, they are low in calories. He also containsimportant vital substances. 100 grams or about 5-6 cooked Brussels sprouts contain only 40 calories, 9g carbohydrates, 0.3g fat and 3.4g protein. They are also high in fiber, which is important for a healthy digestive system.
When it comes to micronutrients, Brussels sprouts are full of various vitamins and minerals, including:
–Eisenfor the production of red blood cells, which carry oxygen throughout the body,
–Mangan, which is involved in many chemical reactions such as B. the breakdown of the food we eat,
- andPhosphor, which the body needs to build strong bones and teeth.
Brussels sprouts also containVitamin A, which promotes the health of our skin and eyes, as well as all the B vitamins, especially folic acid, which helps the body produce healthy red blood cells and is needed in larger quantities during pregnancy.
Additionally, Brussels sprouts are an excellent source ofVitamin K. Just 8 cooked heads of cabbage provide more than twice the recommended daily dose. Vitamin K is needed for blood clotting and wound healing, and there is evidence that it also helps keep our bones strong. The same serving also provides 129% of the recommended daily doseVitamin Cand thus supports the normal function of the immune system. It is also important for collagen formation and healthy connective tissue.
This table shows graphically what percentage of an adult's daily requirement a serving of Brussels sprouts provides for each of the nutrients:
How much Brussels sprouts is healthy?It is recommended to eat at least 80 g (4 cups) daily or around 750 grams per week. A serving of 150g per day, which is equivalent to around 8 heads of Brussels sprouts, is considered optimal if you want to benefit from the fantastic health benefits of the cruciferous vegetable.
In PubMed (the health research database at the National Library of Medicine in Washington, DC) you can find almost 100 studies dealing with Brussels sprouts. Over half of these studies focus on the health benefits of this cruciferous vegetable in relation to cancer. This connection between Brussels sprouts and cancer prevention should come as no surprise, as Brussels sprouts provide specific nutritional support for three body systems that are closely linked to cancer development and cancer prevention. These three systems are(1) the body's detoxification system, (2) the antioxidant system and (3) the defense system against inflammation. Chronic imbalances in any of these three systems can increase the risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.
Brussels sprouts healthy for liver
The detoxifying effects of Brussels sprouts in the body are both complicated and extensive. First, studies provide evidence that enzyme systems in cellular tissue required to detoxify carcinogenic substances can be activated by compounds from glucosinolates in Brussels sprouts. Brussels sprouts are an excellent source ofGlucosinolate. Those derived from glucosinolatesIsothiocyanatehave a cancer-preventive and anti-inflammatory effect. The following table shows the most studied glucosinolates in Brussels sprouts and the detoxification-activating isothiocyanates produced from them.
| Glucosinolat | Derived isothiocyanate | Isothiocyanate abbreviation |
|---|---|---|
| Glucoraphanin | Sulforaphan | SFN |
| Glucobrassicin | Indol-3-carbinol * | I3C |
| Sinigrin | Allylisothiocyanat | AITC |
| Gluconasturtiian | Phenethylisothiocyanat | PEITC |
* Indole-3-carbinol (I3C) is not an isothiocyanate. It is a benzopyrrole and is only formed when isothiocyanates from glucobrassicin are further broken down into non-sulfur compounds.
Second, the body's detoxification system requires plenty of sulfur to function effectively, and Brussels sprouts are rich in sulfur-containing nutrients. Sulfur is associated with both the smell and taste of Brussels sprouts, and too much sulfur flavor is often linked to overcooking this vegetable. Nutrients containing sulfur support the so-called phase 2 of detoxification. Third, our body's detoxification system needs strong antioxidant support - especially during what is known as Phase 1 of detoxification. Brussels sprouts can provide this type of support because they are an excellent source of vitamin C and a very good source of manganese. Brussels sprouts also contain a variety of antioxidant phytonutrients, including many antioxidant flavonoids. Finally, there is evidence that the DNA in our cells is protected by naturally occurring substances in Brussels sprouts. Because many environmental toxins can trigger unwanted changes in our DNA, Brussels sprouts can help prevent these DNA changes triggered by toxins.
The antioxidant effects of Brussels sprouts
As previously mentioned, Brussels sprouts are an important source of many antioxidant vitamins, including vitamins C and A (in the form of beta-carotene), as well as the antioxidant mineral manganese. It also contains flavonoids such as isorhamnetin, quercitin and kaempferol and the antioxidants caffeic acid and ferulic acid. In fact, a study examining total antioxidant polyphenol intake in France found that Brussels sprouts were a more important contributor to flavonoid intake than any other cruciferous vegetable, including broccoli. Some of the antioxidants found in Brussels sprouts are rarely found in foods, such as the sulfur-containing compound called D3T. (D3T is the abbreviated name for 3H-1,2-dithiol-3-thione).
Treated as a group, the antioxidant nutrients described above support not only Phase 1 of the body's detoxification process, but also all body cells at risk of oxidative damage from overly reactive oxygen-containing molecules.Chronic oxidative stressis a risk factor for the development of most cancers.
Brussels sprouts support the body's defense system against inflammation
Just like chronic oxidative stress, chronic inflammation is also a risk factor for many types of cancer. Exposure to environmental toxins, chronic overuse of prescription or over-the-counter medications, chronic excessive stress, chronic lack of exercise, chronic lack of sleep, and poor quality diet can cause unwanted inflammatory responses in the body.
Thanks to its variety of nutrients, Brussels sprouts can help us avoid chronic inflammation. First and foremost is its high glucosinolate content. In addition to the previously mentioned detoxification supporting properties, glucosinolates in Brussels sprouts help regulate the body's anti-inflammatory defense system and prevent unwanted inflammation. Glucosinolate has been particularly well studied in this contextGlucobrassicin. The glucobrassicin found in Brussels sprouts can be converted into an isothiocyanate molecule called ITC or indole-3-carbinol. I3C is an anti-inflammatory compound that can actually act at a genetic level, preventing the triggering of inflammatory reactions at a very early stage.
A second important anti-inflammatory nutrient in Brussels sprouts isVitamin K. Vitamin K is a direct regulator of inflammatory responses, and we need optimal intake of this vitamin to avoid chronic, excessive inflammation.
You probably wouldn't expect the third key anti-inflammatory component in Brussels sprouts. They are themOmega-3 fatty acids. Vegetables are generally not considered the first choice when it comes to omega-3 fatty acids. But in 80 g of cooked Brussels sprouts there are 135 mg of omega-3 fatty acids, including 0.24 mg of alpha-linolenic acid. Omega-3 fatty acids are the building blocks for one of the most effective groups of anti-inflammatory molecules in the body.
Brussels sprouts are healthy for the heart
Researchers have studied a variety of cardiovascular problems - including heart attacks, coronary artery disease and atherosclerosis - and found preliminary evidence of cruciferous vegetables' ability to reduce the risk of these health problems. Regardless of the specific cardiovascular problem, Brussels sprouts offer certain benefits due to their anti-inflammatory properties. Scientists have not always viewed cardiovascular problems as a central inflammatory component, but the role of unwanted inflammation in causing problems for the blood vessels and circulatory system has become increasingly fundamental to the understanding of cardiovascular disease. Of particular interest here was isothiocyanate (ITC)Sulforaphan, which is derived from glucoraphanin (a glucosinolate) in Brussels sprouts. This ITC not only triggers an anti-inflammatory effect in our cardiovascular system, but may also potentially helpPrevent blood vessel damageand possibly even undoing it.
A second reason why Brussels sprouts are healthy for our cardiovascular system concerns itscholesterol-lowering effect. Our liver uses cholesterol as a basic building block to produce bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in liquid form in our gallbladder, and when we eat a meal containing fat, they are released into the intestines, where they help prepare the fat for interaction with enzymes and eventual absorption into the body. When we eat Brussels sprouts, the fiber-containing nutrients in this vegetable, along with some of the bile acids, bind in the intestines so that they simply remain in the intestines and are excreted from our body during bowel movements instead of being absorbed along with the emulsified fat. When this happens, our liver has to replace the lost bile acids by drawing on our existing cholesterol supply, and as a result our cholesterol levels drop. Brussels sprouts offer us this cholesterol-lowering benefit whether eaten raw or cooked. However, a recent study has shown that the cholesterol-lowering effects of raw Brussels sprouts are significantly improved when they are simply steamed. Comparing the cholesterol-lowering effects of steamed Brussels sprouts to the cholesterol-lowering effects of the prescription drug cholestyramine (a drug taken to lower cholesterol), Brussels sprouts bind 27% more bile acids (based on total fiber content).
Brussels sprouts are healthy for the intestines
At almost 4 g per 100 grams, Brussels sprouts have a high contentFiber contenton what is good for digestion. Fiber fills you up and helps you lose weight. In addition, researchers have found that sulforaphane, made from the glucoraphanin in Brussels sprouts, can improve our healthgastric mucosaprotects by preventing Helicobacter pylori colonization of the stomach.
Other Health Benefits of Brussels Sprouts
The anti-inflammatory nature of glucosinolates/isothiocyanates and other nutrients found in Brussels sprouts has been the basis for new research into inflammation-related health problems and Brussels sprouts' potential role in their prevention. Current and potentially promising research is underway to examine the benefits of Brussels sprouts relative to the risk for the following inflammation-related diseases: Crohn's disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and Ulcerative colitis.
