Isn’t it funny how we hate certain foods as children only to love them as adults? Sure, the brussel sprouts might have grossed us out as kids, but these days, this veggie has become part of our delicious dishes. Brussel sprouts: are they good for you?
Luckily, Brussel sprouts are good for you, so the change of heart is totally justified.
Brussel sprouts nutritional value per 100g
Brussel sprouts contain a high concentration of copper, calcium, potassium, iron, manganese, and phosphorus. 100 g of fresh Brussels sprouts contain 25 mg of sodium and 389 mg of potassium.
Potassium is found in cells and bodily, and it helps to regulate heart rate and blood pressure by counteracting the effects of salt.
Brussels sprouts also contain good amounts of vitamins B6 and K, as well as folate.
Manganese functions as a co-factor for the antioxidant enzyme superoxide dismutase.
Iron is required for cellular oxidation and the production of red blood cells.
One cup of Brussel sprouts contains 7.8 g of carbohydrates, 3.3 g of fiber, and 4.5g of net carbs.
How much protein is in 100 g of Brussels sprouts?
Brussels sprouts are an excellent addition to most diets.
According to the US Department of Agriculture, raw Brussels sprouts contain the following protein content:
One cup (88 g) of raw Brussels sprouts contains 3 g of protein and 38 calories.
A 100 g serving of raw Brussels sprouts yields 3.4 g of protein and 43 calories.
One raw Brussels sprout (19 g) contains about 0.6 g of protein and 8.2 calories.
Protein accounts for over 25% of their calories.
Read on to learn why Brussel sprouts are good for you, according to research.
Brussels sprouts stabilize blood sugar levels.
The soluble fiber in Brussels sprouts can help regulate blood sugar. This dietary fiber forms a gel-like substance in the gut. The gel slows the intestinal absorption of glucose, as per the Journal of Nutrition and Food Science.
This avoids blood sugar spikes and, as a result, the dreaded energy crashes. It also decreases your chances of developing type 2 diabetes, a condition associated with frequent blood sugar rises.
The alpha-lipoic acid (ALA) in Brussels sprouts can help manage blood sugar, too.
According to a study, alpha-lipoic acid enhances insulin sensitivity, which means your cells can take up glucose more efficiently to control blood sugar levels.
Brussels sprouts fight oxidative stress.
Brussel sprouts are high in glucosinolates, antioxidant chemicals found primarily in cruciferous vegetables.
Why do we require these substances? Because far too many of us are suffering from the effects of free radicals, the chemicals that produce oxidative stress.
When free radicals are present in large concentrations, they cause cell damage.
Obesity and a diet high in fat, sugar, and processed foods are two of the many factors that contribute to oxidative stress.
Chronic disorders such as cancer, diabetes, and heart disease can be caused by oxidative stress over time.
While eating fewer processed foods is your best bet for staying healthy, including foods high in antioxidants can help minimize illness risks.
Other antioxidants included in Brussels sprouts include vitamin C, vitamin A, and manganese, making them one of the greatest antioxidant foods to consume.
Brussels sprouts are an amazing source of another powerful antioxidant vitamin.
Vitamin A provides about 754 IU per 100 g (25% of the RDA).
Vitamin A is necessary for keeping healthy mucosa and skin, as well as for eye health.
A vitamin A-rich diet has been demonstrated to protect against lung and oral cavity cancers.
Furthermore, Brussels sprouts are high in flavonoid antioxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane, and isothiocyanates.
These phytochemicals work together to protect against prostate, colon, and endometrial cancers.
Brussels sprouts may help clean your liver.
Brussels sprouts are another sulfur-rich, leafy green vegetable. This sulfur can be found in the form of glucosinolates.
They activate detox enzymes in the liver and can help protect cells from damage.
This enzyme action aids in the removal of toxins from the blood and the support of the liver. Brussels sprouts are also high in antioxidants, which protect cells from damage.
Brussels sprouts are good for your kidneys.
Brussel sprouts and other cruciferous veggies like cabbage, kale, broccoli, and cauliflower have a higher alkaline content, making your diet less acidic and putting less strain on your kidneys.
They are also high in vitamins A and C and minerals like calcium. When Brussels sprouts are roasted, it brings out the natural sweetness in them.
By keeping these versatile and healthy vegetables on hand, you can enjoy a wide range of meals and snacks that are good for your kidney health.
It is also important to keep to a varied and healthy diet and avoid foods that can negatively affect your kidneys.
By regulating what you eat, you can enhance your kidney health and lower your chance of developing complications.
They may lower the risk of digestive disorders.
Aside from promoting regular bowel movements, eating fibrous foods has been associated to a lower risk of digestive health problems.
According to one scientific article in the journal Pharmaceutics, eating Brassica oleracea vegetables such as Brussels sprouts and cabbage on a regular basis is related to a lower risk of gastrointestinal cancers.
Furthermore, a recent analysis in molecular nutrition and food research linked cruciferous vegetable consumption to a 19% and 8% lower risk of developing gastric and colorectal cancer, respectively.
You’ll feel fuller for longer.
Brussels sprouts have a high fiber content, which slows digestion and stimulates appetite-suppressing signals in the body.
As a result, you’ll feel fuller and more satisfied for a longer period of time. To increase the satiety impact even further, you can combine cooked Brussels sprouts with protein like roasted chicken, salmon, or lentils.
Your immune system will be strengthened.
Eating Brussels sprouts may help support your immune system.
A half-cup (78 g) serving of cooked Brussels sprouts has about 54% of your daily vitamin C requirement. Vitamin C, as a strong antioxidant, supports tissue regeneration and the maintenance of a healthy immune system.
Are Brussel sprouts good for your gut health?
Brussels sprouts are high in fibers like cellulose, hemicellulose, and pectin, as well as the chemical glucosinolate (responsible for their bitter taste), which offers fuel for gut bacteria to help generate short-chain fatty acids (SCFAs) such as acetate in the gut.
Half a cup (78 g) of cooked Brussels sprouts includes 2g of fiber, which helps to ensure appropriate bowel movement and frequency.
“SCFAs” like acetate, propionate, and butyrate are known to boost gut barrier function and provide various health benefits like a strong immune system and a healthy weight that come from a healthy balance of gut flora.
Eating fiber-rich foods, like Brussels sprouts, helps to promote digestive regularity, increases stool frequency, and alleviates constipation.
According to a survey, about 95 percent of people in the United States don’t eat enough fiber.
(Depending on your age and gender, you should aim for between 19 and 38 grams each day.) High-fiber foods, such as this vegetable, can help bridge the gap.
Furthermore, Brussels sprouts are an excellent source of soluble fiber, especially for individuals on a low-carb diet.
Soluble fiber feeds beneficial gut bacteria and makes it easier for humans to use the restroom.
Keeping a healthy balance of gut bacteria through diet, lifestyle, and other factors helps to keep the gut and other body functions at their best.
Increased evidence suggests links between the gut and the brain, lungs, heart, and skin.
Related: Why fermented cabbage (sauerkraut) is good for gut health
The takeaway
Not every so-called wellness food is worth the hype, but Brussels sprouts are an exception.
If you incorporate Brussels sprouts into your diet, you’ll benefit your body organs, such as the kidneys and intestines.
Brussels sprouts are high in nutrients and can help prevent vitamin A deficiency, bone loss, and iron deficiency anemia.
Brussels sprouts’ phytochemicals are thought to protect against cardiovascular disease, colon, and prostate cancer.