This might not be a popular type of vegetable but it comes from the Brassicaceae family similar to cauliflower and kale. It is known as a cruciferous vegetable that looks like a mini cabbage and prepared by cutting, cleaning, and cooking it as a side dish or as part of the main course. Although it is not as popular as other vegetables, you may want to include it in your diet as it is a powerhouse of nutrients and is liked to different health benefits of brussels sprouts.
1. High in Essential Nutrients
This cruciferous vegetable is packed with vitamins, minerals, and a rich source of fiber. Also, it only contains 28 grams of calories from 78 grams of cooked vegetables. It is a good source of vitamins such as A, C, K, folate, and manganese. Brussels sprouts benefits are related to its high vitamin K content compared to other cruciferous vegetables that are beneficial for blood clotting and overall bone health. What made it special is the fact it is high in fiber to promote gut health. You can also get your daily dose of thiamine, iron, potassium, magnesium, and phosphorus which are vital for everyday health.
2. Rich Source of Antioxidants
Brussels sprouts nutrition stands out because of its impressive amount of plant compounds and antioxidants that can decrease oxidative stress in cells that results in lowering the risk of having chronic diseases.
A study found out that the vegetable reduces cell damages by 28 percent from participants who are asked to consume 300 grams of brussels sprouts in their daily diet. The kaempferol compound is a potent antioxidant that has been found out to eliminate the growth of cancer cells, according to different test-tube studies.
3. Lower the Risk of Cancer
Several studies suggest that increased consumption of brussels sprouts in the diet can potentially protect the body to some types of cancer because of its antioxidant content. A study in 2008 found out the effectiveness of this vegetable in protecting cells from the effect of carcinogens that makes brussels sprouts good for you.
Another promising study linked the vegetable in neutralizing the effect of free radicals to prevent chronic diseases. Adding it in the diet can improve your overall health but more research is needed to get conclusive evidence to support these claims.
4. Fibrous Diet
A half-cup of brussels sprouts can give you 2 grams of fiber that is almost 8 percent of RDI. Several studies proved the efficacy of fiber to relieve constipation by increasing the frequency of bowel and softening it for ease of passage. The gut has tons of beneficial bacteria that feed on fiber and a healthy gut means a decrease of developing other diseases that makes brussels sprouts good for you.
5. Good Source of Vitamin K
The benefits of brussels sprouts come from its high amount of vitamin K that is 137 percent of RDI. This nutrient is essential for many vital processes in the body. It is important for coagulation which is the formation of blood clots that are vital to stop internal and external bleeding. A review analysis of seven studies shows that the intake of vitamin K supplements can aid in reducing bone fracture in women at their menopausal stage.
Take note that people who are taking medication for blood thinning must be cautious in taking vitamin K supplements.
6. Decrease Blood Sugar Level
One of brussels sprouts benefits is for patients suffering from increased blood sugar levels. Numerous studies are related to lower risk of diabetes in people taking more cruciferous vegetables in their diet. The main reason is the fact that it contains a high amount of fiber that can help in regulating blood sugar levels. Fiber is slowly metabolized by the body thus making its absorption too slow in the blood.
A compound that makes it good for diabetics is its alpha-lipoic acid. This is an antioxidant that is known to have a beneficial effect on insulin sensitivity and the reduction of blood sugar. A study conducted in 12 diabetic patients that were given supplements with alpha-lipoic acid shown an increase in insulin sensitivity.
7. Good Source of Omega-3 Fatty Acid
Omega -3 fatty acids are usually found in fish and seafood, but it is good to know that brussels sprouts nutrition contains a good amount of this essential fatty acid. Half a cup of the cooked vegetable can provide you with 135 mg of omega-3 fatty acids. You do not have to include it in your daily diet as few serving every week can help you meet your need for this essential fatty acid.