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Brussels sprouts

Brussels sprouts
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Brussels sprout

Brussels sprout is a cultivar in the Gemmifera group of cabbages, grown for its edible buds. The leafy green vegetables are typically 2.5–4 cm in diameter and look like miniature cabbages. The Brussels sprout has long been popular in Brussels, Belgium, and may have originated there.


Brussels sprouts are one powerful member of the cabbage family. Best cooked by steaming, Stir-fry, roasting, or boiling, and combined with a variety of spices and dressings, these vegetables make a fabulous base for casseroles and salads or work as a hearty side dish.

Health Benefits of Brussels sprout:

Brussels sprouts are a cultivar of the same species that includes cabbage, collard greens, broccoli, kale, and kohlrabi; they are cruciferous. They contain good amounts of vitamin A, vitamin C, folic acid and dietary fibre. Moreover, they are believed to protect against colon cancer, because they contain sinigrin. Although they contain compounds such as goitrin that can act as goitrogens and interfere with thyroid hormone production, realistic amounts in the diet do not seem to have any effect on the function of the thyroid gland in humans.

Cholesterol: The high fiber content  of Brussels sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.

DNA: Recent studies have shown that certain compounds in Brussels sprouts block the activity of sulphotransferase enzymes that can be detrimental to the health and stability of DNA within white blood cells. 

Antioxidants: A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol also serve well to protect against oxidative stress on the body's cells.

Inflammation: Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level once converted into the molecule indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids that are an essential part of our body's anti-inflammatory messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has been shown to effectively regulate our body's inflammatory responses. 

Cancer Prevention: Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers, including bladder, breast, colon, lung, prostate, and ovarian cancer. 

Cardiovascular Support: Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease, and arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also lessen the possibility of arterial blockage. 

Digestion and Diet: One cup of Brussels sprouts contains four grams  of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and check overeating. The sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer. 

Vitamin K: Brussels sprouts are especially high in vitamin K, which promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function.

Vitamin C: The nutritional benefits of vitamin C  found in Brussels sprouts ensure a healthy immune system, ward against hyper tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a powerful antioxidant that prevents “cellular rust,” which can lead to atherosclerosis, heart disease, stroke and cancer. 

Read More at Wikipedia.
Recipe for Brussels sprout.

Nutrition Data for Brussels sprouts, raw (11098)

NutrientNutrient value per 100 gm1 cup1 sprout
Water86 g75.68 g16.34 g
Energy43 kcal37.84 kcal8.17 kcal
Protein3.38 g2.9744 g0.6422 g
Total lipid (fat)0.3 g0.264 g0.057 g
Carbohydrate, by difference8.95 g7.876 g1.7005 g
Fiber, total dietary3.8 g3.344 g0.722 g
Sugars, total2.2 g1.936 g0.418 g
NutrientNutrient value per 100 gm1 cup1 sprout
Calcium, Ca42 mg36.96 mg7.98 mg
Iron, Fe1.4 mg1.232 mg0.266 mg
Magnesium, Mg23 mg20.24 mg4.37 mg
Phosphorus, P69 mg60.72 mg13.11 mg
Potassium, K389 mg342.32 mg73.91 mg
Sodium, Na25 mg22 mg4.75 mg
Zinc, Zn0.42 mg0.3696 mg0.0798 mg
NutrientNutrient value per 100 gm1 cup1 sprout
Vitamin C, total ascorbic acid85 mg74.8 mg16.15 mg
Thiamin0.139 mg0.12232 mg0.02641 mg
Riboflavin0.09 mg0.0792 mg0.0171 mg
Niacin0.745 mg0.6556 mg0.14155 mg
Vitamin B-60.219 mg0.19272 mg0.04161 mg
Folate, DFE61 µg53.68 µg11.59 µg
Vitamin B-120 µg0 µg0 µg
Vitamin A, RAE38 µg33.44 µg7.22 µg
Vitamin A, IU754 IU663.52 IU143.26 IU
Vitamin E (alpha-tocopherol)0.88 mg0.7744 mg0.1672 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU
Vitamin K (phylloquinone)177 µg155.76 µg33.63 µg
NutrientNutrient value per 100 gm1 cup1 sprout
Fatty acids, total saturated0.062 g0.05456 g0.01178 g
Fatty acids, total monounsaturated0.023 g0.02024 g0.00437 g
Fatty acids, total polyunsaturated0.153 g0.13464 g0.02907 g
Cholesterol0 mg0 mg0 mg
NutrientNutrient value per 100 gm1 cup1 sprout
Caffeine0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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