Brussel
sprouts nutrition
facts
Brussel sprouts are small
leafy green buds resemble like miniature cabbages in appearance. The
buds are exceptionally rich in protein, dietary
fiber, vitamins, minerals and antioxidants which work wonders to get
rid of many health troubles. In
fact, a renewed interest is growing about health benefits these sprouts
have to offer.
Botanically, the sprouts belong
to the same brassica family which also
includes cabbage, collard
greens, broccoli and kale.
|
|
Brussel sprouts. Close-up view
Note that brussels heads
resembling small sized cabbages.
|
Sprouts grow from below
upwards
all along the stalk.
|
Brussels sprouts are winter
crops, flourishes well in cool weather and
light frost conditions. Well grown plant reaches about 90 cm in
height. The sprouts are produced all along the stalk,
starting at the base and moving upward. Each sprout, in general, has
similar in appearance and structure to cabbage but only very small in
size, around 1-1.5 inches in diameter.
In structure, each
head consists of clusters of stiff leaves superimposed in
compact
layers giving it a round or globular shape as in cabbages.
In order to get uniform
sprouts, the tip of the stalk
is cut as soon as sprouts at the bottom start to develop. Also, sprouts
exposed to hot weather do not form in to compact buds. Sprouts are one
of the most popular vegetables in the United States and Mediterranean
Europe.
Health
benefits of brussel sprouts
-
One of
the nutritious vegetable that should be considered in weight
reduction programs. 100 g Brussel sprouts just provide 45 calories but
contain 3.8 g of dietary fiber (10% of RDA) and no
cholesterol.
-
In fact, brussel sprouts
are storehouse of flavonoid anti-oxidants like thiocyanates, indoles,
lutein, zeaxanthin, sulforaphane and isothiocyanates.
Together these
phytochemicals offers protection from prostate, colon, prostate and
endometrial cancers.
-
Di-indolyl-methane
(DIM), a metabolite of indole-3-carbinol
has been found to be an
effective immune modulator, anti-bacterial and anti-viral agent
through its action of potentiating "Interferon-γ" receptors.
-
In addition brussel sprouts
contain glucoside, sinigrin.
Early laboratory studies suggest that
sinigrin
helps protect from colon cancers by destroying pre-cancerous
cells.
-
Brussel sprouts are an
excellent source of vitamin C; 100 g sprouts provide about 142% of
RDA. Along with other antioxidant vitamins,
vitamin A and E; it protects body by trapping harmful free
radicals.
-
Zeaxanthin,
an
important dietary carotenoid in sprouts, is selectively absorbed into
the retinal
macula lutea in the eyes where it is thought to provide anti-oxidant
and
protective light-filtering functions from UV rays. Thus, it helps
prevent retinal
damage, "age related macular
degeneration disease" (ARMD), in the elderly.
-
Sprouts are good source of
another anti-oxidant vitamin A, provides about 754 IU per
100g. Vitamin A is required for maintaining
healthy mucus membranes and skin and is also essential for acuity of
vision.
Foods rich in this vitamin offer protection against lung and oral
cavity cancers.
-
It is one of the excellent
vegetable
sources for vitamin-K;
100 g provides about 177 mcg or about 147% of RDA. Vitamin K
has
potential role bone health by promoting osteotrophic (bone formation
and strengthening)
activity. Adequate vitamin-K levels in the diet
helps limiting neuronal damage in the brain; helps prevnt or at least
delay onset of Alzheimer's
disease.
-
The sprouts are notably
good in many B-complex group of vitamins such as niacin,
vitamin B-6
(pyridoxine), thiamin, pantothenic acid, etc that are
essential
for substrate metabolism in the body.
-
They are also rich source
of
minerals like copper, calcium, potassium, iron, manganese and
phosphorus. Potassium
in an
important component of cell and body fluids that helps controlling
heart rate and blood pressure by countering effects of sodium.
Manganese is used by the body as a co-factor for the antioxidant enzyme
superoxide
dismutase. Iron
is required for cellular oxidation and red blood cell formation.
Brussel sprouts are incredibly
nutritious vegetable that offers protection from
vitamin A deficiency, bone loss, iron deficiency anaemia, and
believed to protect from
cardiovascular diseases and, colon and prostate cancers.
See the table below for in depth analysis
of nutrients:
Brussel
sprouts(Brassica oleracea Gemmifera
Group), fresh, Nutrition value per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
43 Kcal |
2% |
| Carbohydrates |
8.95 g |
7% |
| Protein |
3.38 g |
6% |
| Total Fat |
0.30 g |
1% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
3.80 g |
10% |
| Vitamins |
|
|
| Folates |
61 mcg |
15% |
| Niacin |
0.745 mg |
4.5% |
| Pantothenic
acid |
0.309 mg |
6% |
| Pyridoxine |
0.219 mg |
17% |
| Riboflavin |
0.90 mg |
7% |
| Thiamin |
0.139 mg |
13% |
| Vitamin A |
754 IU |
25% |
| Vitamin C |
85 mg |
142% |
| Vitamin E |
177 mcg |
147% |
| Electrolytes |
|
|
| Sodium |
25 mg |
1.5% |
| Potassium |
389 mg |
8% |
| Minerals |
|
|
| Calcium |
42 mg |
4% |
| Copper |
8% |
0.70 mg |
| Iron |
1.40 mg |
17.5% |
| Magnesium |
23 mg |
6% |
| Manganese |
0.337 mg |
15% |
| Phosphorus |
69mg |
10% |
| Selenium |
1.6 mcg |
3% |
| Zinc |
0.42 mg |
4% |
| Phyto-nutrients |
|
|
| Carotene-α |
6 mcg |
-- |
| Carotene--ß |
450 mcg |
-- |
| Crypto-xanthin-ß |
0 mcg |
-- |
| Lutein-zeaxanthin |
1590 mcg |
-- |
Selection and storage
Brussel
sprouts are cool
season vegetables. In general, sprouts are harvested when the lower
buds mature and reach about an inch in size. Fresh sprouts should
feature firm, compact and dark green in color. Avoid sprouts
featuring loose leaf, yellowish and light in hand.
Fresh sprouts
keep well in the refrigerator for up to a day or two.
Remove any damaged or discolored outer leaves and store fresh unwashed
sprouts in plastic bags/zip pouches in the vegetable container of the
refrigerator.
Preparation and
serving methods
Before
cooking, remove
discolored and loosen outer leaves and the stems are trimmed.
Wash in clean water and then, soak for few minutes in salt water to
remove any dust particles and insect’s eggs.
Fresh sprouts
are delicate in flavor, however overcooking results in the release of
allyl
isothiocyanates imparting sulphurous odour (pungent smell)
to cooked recipes. Therefore, sprouts
are generally blanched in boiling water for just about 5 minutes,
cooled and then added
to the recipes.
Here are some serving tips:
-
Sprouts
can be cooked by boiling, microwaving or steaming.
-
Roasted and salted sprouts
are one of
favorite snacks across Europe.
-
Blanched sprouts are
braised/ mixed with
other vegetables like carrot, green beans or mushrooms.
-
Used as favorite add on in
chicken casseroles.
Safety
profile
Brussel sprouts may contain goitrogens which may cause swelling of
thyroid gland and should be avoided in individuals with thyroid
dysfunction. However, they may be used liberally in healthy
person. (Medical
disclaimer)
<<-Back to Vegetable
Nutrition from Brussel
sprouts.
Click
on this link to visit an impressive list of
vegetables with complete illustrations of their nutrition facts and
health benefits.
<<-Back to Home
page.
Click this
link to visit very informative pages on:-
^Back
to TOP
|
