The Brussels Sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds. The leaf vegetables are typically half and inch to one-and-a-half inches in diameter and look like miniature cabbages. They have long been popular in Brussels, Belgium, and may have gained their name there.
BENEFITS: Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C. They contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health. Because of their high fiber content, they promote regularity, support digestive health and reduce the risk of heart disease and diabetes. They are very high in Vitamin K, which is important for blood clotting and bone metabolism. The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable. They are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides.
USES:
Brussels sprouts can be roasted, boiled, sautéed or baked. For a simple side dish, cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt and pepper, and then roast them on a baking sheet until they’re crispy. Brussels sprouts can also be added to pasta, frittatas or stir-fries.
| NUTRITIONAL FACTS | 1/2 CUP COOKED BRUSSELS SPROUTS (50 g) | %RDI |
|---|---|---|
| Calories | 28 | |
| Carbohydrate | 6 G | |
| Fiber | 2 g | |
| Protein | 2 g | |
| Folate | 12% | |
| Manganese | 9% | |
| Vitamin A | 12% | |
| Vitamin C | mg | 81% |
| Vitamin K | 137% |
Sources: healthline / Wikipedia
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