Health Benefits of Brussel Sprouts

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.

Like many of its vegetable brethren in the cruciferous family, Brussels sprouts contain not only essential nutrients for our bodies, but also a few more health benefits that make eating them that much more enjoyable.

Botanically, the sprouts belong to the same Brassica family, which also includes cabbage, collard greens,broccoli, and kale. Scientific name: Brassica oleracea (Gemmifera Group).

§         Sprouts are the 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 essential for acuity of vision. Foods rich in this vitamin have been found to offer protection against lung and oral cavity cancers.

§         It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 µg 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 help limiting neuronal damage in the brain and thereby, preventing or at least, delay the onset of Alzheimer's disease.

§         Further, the sprouts are notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential for substrate metabolism inside the human body.

§         They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is 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.

§         The sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. 100 g brussel sprouts provide just 45 calories, nonetheless, contain 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA) and zero cholesterol.

§         In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, and endometrial cancers.

§         Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is 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 help protect from colon cancers by destroying pre-cancerous cells.

§         Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 85 mg or 142% of RDA. Together with other antioxidant vitamins such as vitamin A and E, it helps protect the body by trapping harmful free radicals.

The nutritional benefits of vitamin C (one cup contains over 161% of the RDA) found in Brussels sprouts ensure a healthy immune system, ward against hyper tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a powerful antioxidant that prevents “cellular rust,” which can lead to atherosclerosis, heart disease, stroke and cancer. Vitamin A Brussels sprouts also contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Folate A biochemical event called the methylation cycle relies on folate to properly transcribe DNA, transform norepinephrine into adrenalin, as well as transform serotonin into melatonin. Furthermore, folate suppresses the amino acid homocysteine that has been shown to contribute to heart disease. One cup of Brussels sprouts contains a healthy dose of folate (almost 25% of the RDA) and the health benefits associated with it.

One cup of Brussels sprouts contains four grams (16% of the RDA) of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and check overeating. The sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer.