What is good for Brussels sprouts for health – 8 facts

Brussels sprouts are a vegetable crop that contains many nutrients and has pronounced beneficial properties for health.

With regular use, it reduces the risk of developing malignant neoplasms and osteoporosis, strengthens the immune system, prevents the development of diseases from the cardiovascular, digestive and endocrine systems, improves the prognosis of pregnancy.

8 proven properties

The following are the main facts about the benefits of Brussels sprouts based on evidence.

1. Rich composition

Brussels sprouts are a low–calorie product (about 35 calories per 100 grams). She contains The following nutrients:

As mentioned above, cabbage is a valuable source of vitamins K and C, which are extremely important for the human body:

• Vitamin K Regulates blood clotting and prevents the development of osteoporosis.
• Vitamin C is a powerful antioxidant that slows down aging, increases the body's resistance to various external infectious agents, and improves iron absorption.

Brussels sprouts also contain small amounts of potassium, iron, magnesium, phosphorus and vitamin B6. It is also an excellent source of fiber, which supports Digestive system health .

2. Antioxidant effect

Brussels sprouts contain antioxidants – special substances that inhibit oxidative stress in the body, which is associated with the development of a large number of diseases from the cardiovascular and endocrine systems, as well as malignant tumors.

Research conducted in the Netherlands, demonstrate that eating 300 grams of Brussels sprouts per day reduces the damaging effects of oxidative stress on body cells by 28%.

The most valuable and well-studied antioxidant in its composition is kaempferol.  Experts from the USA proved that this substance inhibits the growth of cancer cells and prevents the formation of atherosclerotic plaques on the walls of arteries.

Also kaempferol capable reduce blood pressure. The effect is associated with the inhibition of angiotensin converting enzyme (ACE) and is comparable to the action of a number of medications from the ACE inhibitor group.

3. Anti-cancer effect

Works of scientists from Austria show that Brussels sprouts protect cells from the effects of carcinogens and other foreign agents that can cause malignant damage to cells that have entered the body.

Experts from the Netherlands discovered there is a direct link between the high consumption of Brussels sprouts and other representatives of the Cruciferous family and the low incidence of colon and rectal cancer.

Biological action is associated not only with the suppression of free radical processes occurring in the body, but also with stimulation of the immune system , which destroys mutated cells on its own.

4. Improving the functioning of the digestive system

100 grams of Brussels sprouts provide about 10% of the daily value The body's fiber needs .

How claim scientists from the UK, fiber reduces the likelihood of constipation, causes softening of feces and facilitates their passage through the terminal sections of the digestive tube.

With regular consumption of Brussels sprouts also stimulated the growth and reproduction of beneficial microorganisms, the vital activity of pathogenic forms is inhibited. This allows you to restore and maintain an adequate composition of microflora in the lumen of the digestive system.

"Proper microflora" increases the work of local immune factors, reduces the likelihood of any infectious and inflammatory diseases of the gastrointestinal tract, as well as cancer.

In addition, a high level of fiber in the diet leads to a decrease in the incidence of such pathologies as: coronary heart disease, chronic cerebral ischemia, type II diabetes mellitus.

5. Maintaining bone strength

Brussels sprouts are one of the richest sources of vitamin K. Only 100 grams provide the body with 176% of the daily requirement for the substance.

According to the data American studies, vitamin K regulates metabolism at the bone tissue level, Strengthens bones , prevents the development of osteoporosis (decrease in bone density) and reduces the risk of pathological fractures.

This effect is extremely important for the elderly and post-menopausal women who have a physiological decrease in bone mineral density.

A major meta-analysis by Japanese scientists demonstrates that vitamin K is able to reduce the incidence of cervical fractures in the elderly.

6. Prevention of type II diabetes mellitus

Brussels sprouts are able to maintain a constant blood glucose level within the regulatory values.

By of information experts from China, regular consumption of any cabbage vegetables is associated with a decrease in the likelihood of developing type II diabetes mellitus.

Assumed that the effect is associated with a high content of fiber in them, which slows down the absorption of sugar from the intestinal lumen.

Brussels sprouts are also rich in alpha lipoic acid, an antioxidant, uplifting sensitivity of insulin receptors of peripheral tissues (muscle and fat) to insulin and lowering blood glucose levels.

7. Suppression of chronic inflammation

Chronic inflammation is a physiological process occurring in the human body.

According to modern scientific concepts, chronic inflammation promotes the development of a large number of diseases from the cardiovascular and endocrine systems, as well as malignant tumor processes.

The compounds found in Brussels sprouts have a powerful anti-inflammatory effect. When you include it in the diet is declining concentration of key markers of inflammation (interleukins 1 and 6, tumor necrosis factor alpha).

In addition, the vegetable blocks the effect of free radicals on body cells, which also reduces chronic inflammation.

8. Strengthening the immune system

Brussels sprouts have large amounts of vitamin C.

By information scientists from Finland, vitamin C not only reduces the risk of developing infections of the upper respiratory tract, but also reduces the overall duration of the disease (in adults – by 8%, in children – by 14%).

Vitamin C also improves iron absorption, which is important for maintaining the work of the hematopoietic system.

Safety and possible harm

As we found out, Brussels sprouts have important medicinal properties and improve the health of almost all body systems.

However, in certain situations, its inclusion in the diet can be harmful to health. The main contraindications include:

1. Taking blood thinning drugs (anticoagulants, disaggregants, thrombolytics). Vitamin K, which is part of cabbage, increases blood clotting and can reduce the effectiveness of medications and cause thrombotic or thromboembolic complications.
2. Gout. Brussels sprouts contain a small amount of purines that can aggravate the course of this pathology.
3. Hypersensitivity. If you are allergic to Brussels sprouts themselves or other representatives of the Cruciferous family, it is recommended to stop eating (in case of cross-allergic reactions).

With excessive intake of Brussels sprouts (more than 400-500 grams per day), dyspeptic disorders (bloating, diarrhea) may develop.

In the absence of the above contraindications, Brussels sprouts can be safely consumed by women during pregnancy. It contains a lot of nutrients necessary for the full-fledged laying and subsequent development of fetal organs, as well as to increase the adaptive potential of the mother's body.

Cooking Tips

The maximum concentration of antioxidant substances, vitamins and minerals is found only in raw Brussels sprouts. It is ideal for making salads.

However, it is often subjected to heat treatment. In this case, it is recommended to minimize the duration of exposure to high temperatures.

The vegetable can also be frozen to preserve all its beneficial properties. The proportion of vitamins and antioxidants in frozen Brussels sprouts is only slightly reduced, and minerals remain at almost the same level.

Below are some basic ways that will allow you to cook Brussels sprouts not only tasty, but also healthy.

Boiled

Ingredients:

• 450 grams of Brussels sprouts;
• 100 ml of water;
• 1-2 grams of table salt.

Recipe:

1. Cut off the base of the cabbage and remove all the yellow leaves.
2. Cut each leaf in half (from top to bottom).
3. Pour water over the vegetable, add salt and cook over high heat for 5 minutes. It is better to use enameled dishes. The dish is ready.

Stewed

Ingredients:

• 500 grams of Brussels sprouts;
• 200-500 ml of water (volume depends on the diameter of the pot or saucepan);
• ½ tsp lemon juice;
• 1-2 grams of table salt.

Recipe:

1. Remove the base and yellow leaves, cut each Brussels sprouts leaf into 2 equal parts (from top to bottom).
2. Add lemon juice, mix and let stand in this form for about 10-15 minutes.
3. Pour water into a bowl (about 6-8 mm high), add salt and bring to a boil.
4. Add the Brussels sprouts (the leaves should not protrude above the liquid level).
5. Simmer for 7-10 minutes. The dish is ready.

Steamed

You will need:

• 500 grams of Brussels sprouts;
• 500-800 ml of water.

Recipe:

1. Remove the base and yellow leaves, cut each cabbage leaf into 2 equal parts (from top to bottom).
2. Put the product of nature in a slow cooker or steamer.
3. Pour water into the liquid bowl.
4. Cook for 10-15 minutes. The dish is ready.

Conclusion

1. Brussels sprouts are high in vitamins K and C, folic acid and manganese.
2. Against the background of regular consumption, the risk of developing diseases from the cardiovascular, endocrine, and digestive systems decreases, malignant cell transformation is prevented, and bone tissue is strengthened.
3. The vegetable is recommended for pregnant women in order to prevent pregnancy complications and malformations of fetal organs.