Brussel sprouts belong to cruciferous family, other members of this family includes broccoli, caulifower, kale, cabbage etc.Due to its abundant and unique nutrients, brussel sprouts can be called” health powerhouse” , especially its potential to fight cancer.
Brussel sprouts contain array of nutrients. for 1 cup of cooked brussel sprouts, it contains :
240%Vitamin K, 130% Vitamin C, 18% magnesium, 16% Vitamin B6, 16%fiber, 11% Omega-3,8% protein, 6% calcium, 14% potassium and phosphorus…..
Brussel sprouts is also low calorie and low GI , another compounds it contains are called glucosinolates, it can be used by our body to turn on cancer-fighting enzyme system.
Rich in vitamin A, C, and K, magnesium, brussel sprouts have potent antioxdiant activity , enable it to fight long-term oxidative stress, repair the damaged molecules and lower the risk of cancer cells development. actually, brussel sprouts have the most antioxidant properties than other cruciferous vegetable.
Brussel spouts are packed with sulfur-containing substance, which has been scientifially proved to support detoxication process. glucosinolates, the compounds we mentioned earlier, also plays a crucial role when it comes to detoxication.
Chronic oxidative stress lead to inflammatory, Brussels sprouts can help us avoid inflammation due to its multiple nutrient benefits. glucosinolate not only support detoxication , it also helps to regulate and prevent bad inflammation. According to researches, the glucobrassicin found in Brussels sprouts can get converted into an isothiocyanate molecule called ITC, or indole-3-carbinol, a compound that can actually operate at the genetic level, and by doing so, prevent inflammatory from a early stage.
Digestive System support
Thanks to its rich fiber, brussel sprouts provide you half of fiber value by consuming just 1 cup of it. sulforaphane made from Brussels sprouts’ glucoraphanin helps protect the health of our stomach lining by preventing bacterial overgrowth of Helicobacter pylori in our stomach.
How to cook
In order to get the best nutrioin value from brussel sprouts, proper preparation and cooking is vital. quick steaming is the best way to retain its benefits, saute or boiling are also recommended. before cooking, make a X cut on its tip or cut it quarterly, 5 minutes cooking will bring out the best taste and nutrition.
mix it with olive oil, lemon juice, or honey mustard sauce. you can also toss it in a salad.
overcooking should be avoided for it kills the nutrition. the properly cooked veggies should look bright green, with a crisp texture and sweet flavor.