Brussels sprouts are a powerhouse of nutrition. These small, green vegetables are loaded with vitamins, minerals, and antioxidants that promote overall health. Whether you want to improve digestion, boost immunity, or support heart health, Brussels sprouts can be a great addition to your diet.
Nutritional Value of Brussels Sprouts
According to the USDA, 100 grams of Brussels sprouts contain:
- Protein: 3.53 grams
- Carbohydrates: 9.41 grams
- Fibre: 3.5 grams
- Calcium: 24 mg
- Iron: 0.42 mg
- Vitamin C: 49.4 mg
- Vitamin A: 235 micrograms
With such a rich nutrient profile, it’s no surprise that Brussels sprouts offer multiple health benefits.
9 Health Benefits of Brussels Sprouts
1. Improves Digestion
Brussels sprouts are rich in dietary fibre, which supports gut health. Fibre helps prevent constipation and promotes healthy gut bacteria, aiding digestion and nutrient absorption.
2. Boosts Immunity
These tiny vegetables are packed with vitamin C, an essential nutrient for a strong immune system. Regular consumption can help the body fight off infections and illnesses.
3. Strengthens Bones
Brussels sprouts contain calcium, a crucial mineral for bone health. Consuming calcium-rich foods helps maintain bone density and reduces the risk of osteoporosis.
4. Supports Heart Health
Brussels sprouts contain antioxidants like kaempferol, which may protect blood vessels from damage. A diet rich in antioxidants can lower the risk of heart disease.
5. Aids in Weight Loss
Low in calories but high in fibre, Brussels sprouts help you feel full for longer. This can prevent overeating and support weight loss goals.
6. Reduces Inflammation
These vegetables contain glucosinolates, sulfur-containing compounds that help reduce inflammation. Lower inflammation levels can decrease the risk of chronic diseases like diabetes and heart disease.
7. Promotes Liver Health
Brussels sprouts contain antioxidants and sulfur compounds that help detoxify the liver. Research suggests they may aid in managing non-alcoholic fatty liver disease.
8. May Reduce Cancer Risk
Cruciferous vegetables like Brussels sprouts contain sulforaphane, a compound that may slow the growth of cancer cells. Studies suggest that eating Brussels sprouts regularly could help lower cancer risk.
9. Enhances Skin Health
Rich in vitamin C, Brussels sprouts help produce collagen, which keeps skin firm and youthful. Their antioxidant properties also help fight signs of aging, such as wrinkles and fine lines.
How to Eat Brussels Sprouts
There are many ways to enjoy Brussels sprouts:
- Roasted: Toss with olive oil, salt, and spices, then roast until golden brown.
- Boiled: Boiling keeps them soft and preserves nutrients.
- Stir-fried: Cook with garlic, cumin, or turmeric for added flavor.
You can pair Brussels sprouts with grilled chicken, lentils, or whole grains for a balanced meal.
Side Effects of Brussels Sprouts
While Brussels sprouts offer numerous health benefits, they may cause issues for some people:
- Gas and Bloating: High fibre content may cause digestive discomfort.
- Thyroid Issues: They contain goitrogens, which can interfere with thyroid function if consumed in large amounts.
- Allergic Reactions: Some individuals may experience itching or swelling after eating Brussels sprouts.
Eating them in moderation can help prevent these side effects.
FAQs
Why Do Bodybuilders Eat Brussels Sprouts?
Brussels sprouts contain amino acids that aid muscle recovery. They also help balance estrogen levels, which supports muscle growth.
Can You Eat Brussels Sprouts Every Day?
Yes, adults can consume around 100–150 grams of Brussels sprouts daily as part of a balanced diet.
Brussels sprouts are a nutrient-rich superfood that supports digestion, immunity, heart health, and more. Enjoy them in moderation to maximize their benefits without side effects. Adding them to your diet can be a simple yet effective way to boost overall health.
Let us know in the comments whether you liked brussels sprouts in your everyday diet, any more ways to make brussels sprouts?
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