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Nutrition: What's So Great About Brussels Sprouts?

This cruciferous veggie is believed to have come from Flanders Kale which underwent a spontaneous mutation developing these small cabbage like structures along a long stalk. Thomas Jefferson brought this vegetable back to the US from England and France in 1812. 

Why it’s Healthy: 

Brussels sprouts are a good source of fiber, manganese, potassium, choline, B vitamins and protein as well as antioxidants and other phytochemicals, which have been proven to fight chronic diseases, including cancer. 

One cup of cooked Brussels sprouts provides:

56 calories 

3.98 g protein 

11.08 g carbs 

0.78 g fat 

4.06 g fiber 

1209.00 IU vitamin A 

218.87 mcg vitamin K 

96.72 mg vitamin C 

93.60 mcg folate 

63.34 mg choline 

494.52 mg potassium 

87.36 mg phosphorus 

31.20 mg magnesium 

56.16 mg calcium 

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Benefits & Specific Conditions: 

Cancer protective: All cruciferous veggies contain cancer protective glucosinolates, but Brussels sprouts are found to have the greatest quantity and now top the list of commonly eaten cruciferous vegetables. 

According to recent research, Brussels sprouts contain four specific glucosinolates and provide them in special combination. They kill more cancer cells than all other crucifers according to a 2009 study. 

Detoxification: Studies reveal enzyme systems in our cells required for detoxification of cancer-causing and other toxic substances can be activated by compounds made from the glucosinolates Brussels sprouts contain. 

Anti-inflammatory and Antioxidant: The root of all disease is inflammation so eating foods like these that are anti-inflammatory is very important for overall health and in avoiding chronic diseases, including heart problems, like heart attack and atherosclerosis. 

Cholesterol Lowering: Besides the cardiovascular benefits mentioned above, the fiber in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of our body in a bowel movement rather than getting absorbed along with the fat they have emulsified. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol, and, as a result, cholesterol level drops. Brussels sprouts provide us with this cholesterol-lowering benefit whether they are raw or cooked, however their cholesterol-lowering ability of raw improves significantly when they are steamed. 

Digestive health: The high fiber content helps with regularity and the sulforaphane content protects the stomach lining preventing bacterial overgrowth of Helicobacter pylori which is believed to cause ulcers. 

Weight Loss: They’re a truly nutrient dense, low calorie food that will help you feel full because of the high fiber content. They are a great food to add to your weight loss arsenal. 

Strong bones: Being a great source of vitamin K makes them a great

food to keep bones strong.

Secrets and Tips:      This originally appeared in my weekly No-Nonsense Nutrition Report! To finish reading click this link and scroll to “Brussels Sprouts" and sign up to be the first to get this exclusive content delivered to your inbox every Thursday morning - Free!

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Comment by Ann Musico on March 29, 2017 at 11:20am

Thanks Debbie!

Comment by Debbie W. Wilson on March 29, 2017 at 11:18am

Ann, I like brussels sprouts especially when they are roasted. Great to hear how good they are for your health!

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