Brussels sprouts (Brassica oleracea of the Cruciferae or Brassica family) are small, cabbage-like vegetables with a long history and stand out thanks to their nutritional value and health benefits. Despite their sometimes controversial reputation, these green vegetables are worth attention; we can see why below.
A Brief History of Brussels Sprouts
Brussels sprouts belong to the Brassica family, which includes other cruciferous vegetables like broccoli, kale, and cauliflower. The exact origins of Brussels sprouts are a bit unclear, but they are believed to have been cultivated in ancient Rome. However, they gained significant popularity in the 16th century in Belgium, particularly around Brussels, hence the name "Brussels sprouts."
By the late 16th century, Brussels sprouts were being widely grown in the cooler climates of Northern Europe, where they thrived. Their popularity spread to the Netherlands, England, and eventually across the Atlantic to the United States. Today, Brussels sprouts are a common feature in global cuisine, particularly in Europe and North America, where they are celebrated for their nutritional benefits.
Nutritional Value of Brussels Sprouts - How many Calories do Brussels Sprouts Have?
Brussels sprouts are a nutrient-dense food providing a significant amount of vitamins, minerals, and other beneficial compounds for relatively few calories. According to USDA, the list below summarizes the nutritional content of 100 grams (approximately one cup) of raw Brussels sprouts.
Nutrient Amount per 100g Brussels Sprouts
Calories: 43 kcal
Protein: 3.38 g
Carbohydrates: 8.95 g
Dietary Fiber: 3.8 g
Sugars: 2.2 g
Fat: 0.3 g
Vitamin C: 85 mg
Vitamin K: 177 mcg
Vitamin A: 38 mcg
Folate (Vitamin B9): 61 mcg
Potassium: 389 mg
Iron: 1.2 mg
Calcium: 42 mg
As you can see, Brussels sprouts are an excellent vitamin C and K source (exceeding the daily necessary consumption). They are also rich in dietary fiber, folate, and potassium, making them valuable to a balanced diet.
Health Benefits of Brussels Sprouts - Are Brussels Sprouts Healthy?
The rich nutrient profile of Brussels sprouts translates into numerous health benefits. Here are some of the key advantages of including Brussels sprouts in your diet:
- Supports Immune Function
Brussels sprouts are loaded with vitamin C, a powerful antioxidant crucial to immune function. Vitamin C helps stimulate the production of white blood cells, which are essential for fighting off infections. Additionally, it aids in the repair of tissues and supports skin health.
- Promotes Bone Health
Vitamin K is vital for bone health, and Brussels sprouts are one of the best plant sources of this nutrient. Vitamin K helps regulate calcium, promote bone density and reduce the risk of fractures and osteoporosis. Consuming enough vitamin K is essential for maintaining strong and healthy bones, especially as we age.
- Aids in Digestion
Brussels sprouts are high in dietary fiber, essential for a healthy digestive system. Fiber adds bulk to the stool, facilitating regular bowel movements and preventing constipation. Moreover, a diet high in fiber has been associated with a lower risk of colorectal cancer and other digestive disorders.
- Supports Heart Health
The fiber, potassium, and antioxidants in Brussels sprouts contribute to cardiovascular health. Potassium helps regulate blood pressure by counteracting the effects of sodium, and fiber helps lower cholesterol levels. The antioxidants in Brussels sprouts, including flavonoids and polyphenols, reduce inflammation and oxidative stress, both of which are linked to heart disease.
- Anti-Cancer Properties
Like other cruciferous vegetables, Brussels sprouts contain compounds called glucosinolates, which have been shown to have anti-cancer properties. When consumed, these compounds are converted into isothiocyanates, which can help protect cells from DNA damage, inhibit the growth of cancer cells, and reduce inflammation.
- Supports Healthy Vision
Brussels sprouts contain vitamin A and beta-carotene, which are important for maintaining healthy vision. Vitamin A is necessary for the production of rhodopsin, a pigment in the retina that helps us see in low-light conditions. Regular consumption of Brussels sprouts can contribute to eye health and may reduce the risk of age-related macular degeneration.
- Helps Maintain a Healthy Pregnancy
Folate (vitamin B9) is essential during pregnancy for the healthy development of the fetal brain and spinal cord. Brussels sprouts are a good source of folate, making them an excellent choice for pregnant women. Adequate folate intake helps prevent neural tube defects and supports the baby's overall development.
- Facilitates Weight Loss
Brussels sprouts are low in calories but high in fiber, making them a great food for weight management. The fiber content helps you feel full longer, reducing overall calorie intake. Additionally, the low energy density of Brussels sprouts means you can eat a substantial portion without consuming too many calories.
- Supports Detoxification
The compounds in Brussels sprouts, including sulfur-containing glucosinolates, play a role in detoxifying the body. These compounds support the liver’s ability to detoxify and eliminate harmful substances, including environmental toxins and carcinogens. Regular consumption of Brussels sprouts can help maintain the body’s natural detoxification processes.
- Reduces Inflammation
Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and cancer. Brussels sprouts are rich in antioxidants and compounds that help reduce inflammation. The anti-inflammatory properties of Brussels sprouts may help protect against chronic diseases and promote overall health.
References
- USDA FoodData Central. "Brussels Sprouts, Raw." USDA FDC.
- USDA FoodData Central. "Brussels Sprouts, Cooked." USDA FDC.
- WebMD. "Health Benefits of Brussels Sprouts." WebMD.
- Harvard T.H. Chan School of Public Health. "Brussels Sprouts." The Nutrition Source.
- Wisconsin Department of Public Instruction. "Brussels Sprouts Fact Sheet." DPI Wisconsin.
- Royal Horticultural Society (RHS). "Fascinating Facts About Brussels Sprouts." RHS.
- Hamburg Central School District. "Brussels Sprouts Trivia." Hamburg Central School District.
