Brussels sprouts are tiny green edible buds that look like mini cabbages, around 2.5cm-4 cm in diameter, and they are native to Belgium, around Brussels city – this is the name. They belong to the brassica family, along with broccoli, kale and cabbage, and are usually in the winter season, but you can start seeing them as early as October, and they last till march.
Sometimes called mini cabbages, because of their potentially bitter flavours caused by sulfur-containing compounds, they have appeared on “most hated vegetables” lists. In the U.S., most of the sprouts in Brussels are grown in California, although they may be found on your local farmer’s markets.
Here are 10 healthy benefits of Brussels Sprouts.
1. High in fiber
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The fiber sprouts in Brussels (about 4 grams per cooked cup) help to regulate blood sugar levels, promote digestive health, and help feed the beneficial gut bacteria tied to positive mood, immunity, and anti-inflammation.
2. Helps in strong bones
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Brussels sprouts are additionally an extraordinary wellspring of calcium. Calcium is basic for bone quality and development. Individuals taking blood-thinners, for example, warfarin, ought to keep up the measure of nutrient K they devour every day because of its significant job in blood coagulating.
Expending Brussels sprouts gives a lot of nutrient K-1. A recent report says low nutrient K admission to a greater danger of bone break. Sufficient nutrient K is important for energizing bone development and mineralization.
3. Helps in fatty liver disease
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Eating Brussels Sprouts might be one approach to battle nonalcoholic greasy liver illness (NAFLD). An investigation drove by Texas A&M University found that degrees of a compound called indole is lower in the blood of individuals with fat around their liver than individuals without fat collection around the liver. Specialists additionally found that indole may lessen irritation brought about by greasy liver sickness. Those specialists recommend that Brussels sprouts and different cruciferous vegetables that produce indole could be utilized as a piece of treatment for NAFLD. Get more indole in your eating regimen with our formula for Parmesan-Crusted Brussels Sprouts.
4. Lowers Cholesterol Level
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Brussels Sprouts can furnish you with some exceptional cholesterol-bringing down advantages on the off chance that you will utilize a steaming technique when cooking them. The fiber-related segments in Brussels sprouts make a superior showing of restricting along with bile acids in your stomach related plot when they’ve been steamed. When this coupling process occurs, it becomes easier to discharge bile acids, and the result is a decrease in cholesterol levels. Raw Brussels Sprouts grows still have the cholesterol-bringing down capacity — only not as much as steamed Brussels sprouts.
5. Rich in nutrients
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Though Brussels Sprouts are not for the taste of everyone, they are low in calories and high in nutrients. Eight cooked sprouts in Brussels only have 70 calories, 5.9 g of carbohydrates, 2.2 g of fat and 4.8 g of protein. These are also high in fibre, which is vital for maintaining a healthy digestive system.
Brussels sprouts are filled with various vitamins and minerals when it comes to micronutrients, including iron for making red blood cells to bring oxygen throughout the body; manganese, involved in many chemical reactions, such as breaking down the food we eat; and phosphorus required to help create healthy bones and teeth.
6. Reduces Inflammation
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Brussels sprouts’ anti-inflammatory power is tied to lowering the risk of chronic diseases, including heart disease and cancer. These also ward off aging and can help treat inflammatory disorders, including type 2 diabetes, rheumatoid arthritis, inflammatory bowel disease and obesity. In one study, women who ate more cruciferous veggies had lower rates of inflammation in their blood and urine from some marketers.
7. Apprehends Cancer
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Cruciferous vegetables, such as Brussels sprouts, contain compounds containing sulfur which give them a bitter taste. Such compounds break down into other active compounds during ingestion and digestion, which may prevent cancer from forming in some animal organs.
Studies on the preventive effects of sulfur-containing compounds on cancer risk in humans have, however, been inconclusive. The National Cancer Institute (NCI) states that the prostate, colorectal, lung and breast cancer risk tests have typically found no correlation between the consumption of cruciferous vegetables and cancer.
Numerous studies have also shown that compounds present in cruciferous vegetables have the ability to have powerful effects on cancer. However, it needs further studies to validate any connection between the consumption of cruciferous vegetables and the risk of cancer.
8. Lowers Blood Pressure
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Reducing your consumption of salt isn’t the only way to reduce your blood pressure. Owing to the potassium content of this veg, having more Brussels sprouts in your diet can help too. University of Southern California researchers reviewed seventy blood pressure tests. They found that potassium can reduce the salt ‘s negative effects on blood pressure; it can actually curb sodium absorption in your body. A 1-cup portion of Brussels sprouts delivers 7 percent of the DV for potassium, so you can increase your potassium intake with Bacon & Honey-Balsamic Glaze in Grilled Brussels Sprouts.
9. DNA protection
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In the field of DNA protection, Brussels Sprouts may have specific health benefits. Following routine intake of Brussels sprouts in the amount of 1.25 cups, a recent study has shown increased DNA stability within our white blood cells. Surprisingly, it is the ability of certain compounds in Brussels Sprouts to inhibit sulphotransferase enzyme activity that researchers believe is responsible for these DNA-protective benefits.
10. High in Vitamin C
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Vitamin C is necessary for tissue repair within the body. It also serves as an antioxidant, participates in the manufacture of proteins such as collagen and may also improve immunity. Vitamin C may also increase the absorption of non-heme iron, a form of iron found in plant foods that your body can not absorb from animal sources as easily as iron.
One study of more than 11,000 participants showed that vitamin C decreased the severity of the common cold, reducing the length in adults by an average of 8 percent.
Vitamin C can be found in many fruits and vegetables, but Brussels Sprouts are one of the best available vegetable sources. Adding even just one or two servings of Brussels sprouts a few times a week to your diet can help you meet your needs.
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