Pregnancy is when expectant mothers need to increase their nutrient intake. The question is, can you eat Brussel sprouts when pregnant? Yes, Brussel sprouts should be part of your diet as a pregnant woman.
Although not loved by all, Brussels sprouts are a good source of vitamins and minerals during pregnancy.
Brussels sprouts are excellent source of vitamins C and K, making them a good choice for pregnant women.
In this article, you’ll learn about the safety, benefits, and how to incorporate Brussels sprouts into your diet during pregnancy.
Can Pregnant Women Eat Brussel Sprouts?
Brussel sprouts are generally safe to consume while pregnant. However, as usual, proper food hygiene is essential.
Because Brussels sprouts grow on soil, they are susceptible to toxoplasmosis if not properly cleansed.
Toxoplasmosis is one of the major causes of death from foodborne illness in the United States.
So, for pregnant women and individuals with compromised immune systems, a Toxoplasma infection can cause serious health challenges for your newborn.
Therefore, if you’re the type that takes your vegetables directly from the garden, make sure you rinse them under running water properly.
Cut away damaged or bruised bits and peel off yellow or old leaves. Doing all these things saves you from eating Brussels sprouts while pregnant.
Benefits Of Brussel Sprouts During Pregnancy
During pregnancy, expectant mothers need to pay special attention to their well-balanced food with many vegetables and fruits.
Here are a few reasons to include Brussels sprouts in your diet when pregnant:
1. Brussels sprouts are a low-calorie food packed with vitamins and minerals. One cup (156 g) of cooked brussels sprouts contains 56 calories.
A serving of this size contains 107% of your vitamin C requirement per day.
Regular consumption of Brussels sprouts during pregnancy, primarily by women from developing countries, could greatly benefit meeting their daily vitamin C needs.
In a study of 384 pregnant women in countries where hospitalization for preventable diseases such as anemia and respiratory tract infections during pregnancy is common, vitamin C supplementation could help reduce the incidence.
Furthermore, a pregnant woman’s blood pressure can be on the rise. Insufficient vitamin C has been linked to high blood pressure.
2. Brussels sprouts contain a good amount of Vitamin B9 (folate) or folic acid, the synthetic form of folate essential in forming new cells in the body.
During pregnancy, folate plays a vital role in the formation of the neural tube.
Eating folate-rich foods likeBrusselsl sprouts may go a long way to lower the risk of developing some significant congenital disabilities, such as neural tube defects.
So, eating folate-rich food is vital to the healthy development of your growing baby, especially the brain, during the first trimester of pregnancy.
3. Pregnant women and rapidly growing infants are easily vulnerable to iron-deficiency anemia.
Anemic conditions during pregnancy can cause your baby to be born too small (underweight) or too early (preterm).
Brussels sprouts are rich in iron. During pregnancy, more iron is required to nourish the growing fetus and placenta and enhance maternal red cell mass.
Other Benefit Of Brussel Sprouts During Pregnancy
Brussels sprouts are a source of omega-3 fatty acids. Consuming foods with good omega-3 fatty acids is very important during pregnancy because they play a critical role in forming the fetal brain and retina.
The parent fatty acid for omega-3s is alpha-linolenic acid (ALA), converted to the biologically active omega-3 fatty acid, eicosapentaenoic acid (EPA).
The eicosapentaenoic acid (EPA) is converted to the omega-3 fatty acid, docosahexaenoic acid (DHA).
DHA is the critical component of cell membranes in the brain and retina, where it is involved in visual and neural function and neurotransmitter metabolism.
Dietary intake of foods rich in alpha-linolenic acid (ALA) during pregnancy is crucial because the maternal diet determines fetal DHA concentrations.
Animal studies reveal that deficiency in omega-3 fatty acids during pregnancy could result in visual and behavioral deficits that are difficult to correct with postnatal supplementation.
Dietary increases or supplements of omega-3 fatty acids during pregnancy may help to reduce the incidence of preterm birth.
Alpha-linolenic acid, a polyunsaturated fatty acid (PUFA), comprises 18 carbon atoms and three double bonds.
A cup (88 grams) of raw Brussels sprouts contains about 0.087 g of alpha-linolenic acid.
Meanwhile, cooked Brussels sprouts contain three times as much, providing 0.27 g of alpha-linolenic acid in a cup (156 grams) serving.
Can I Eat Raw Brussel Sprouts When Pregnant?
Raw Brussel sprouts should be safe if they are fresh and thoroughly cleaned.
One of the major concerns with raw Brussels sprouts in salads and coleslaw is the presence of other potentially hazardous components or low hygiene standards.
When eaten raw, Brussels sprouts can cause gastrointestinal problems such as bloating or constipation in some people.
Because gastrointestinal problems are common during pregnancy, it is often preferable to eat cooked Brussels sprouts.
The sugars in these veggies become more easily digestible when cooked, reducing stress on the digestive tract.
Related: Can you eat cabbage while pregnant?
Healthy Ways To Incorporate Brussel Sprouts Into Your Diet During Pregnancy.
Before serving Brussels sprouts, remove the old outer leaves, which are usually yellow, and thoroughly clean them. The Brussels sprouts should be free of soil.
Here are some healthy and safe ways to eat Brussels sprouts:
- Steamed Brussels sprouts: For 6 to 8 minutes, steam Brussels sprouts in a steamer inside a big pot of boiling water.
- Toss halfway through and serve when the greens are bright and tender. They can be eaten independently, seasoned with lemon and garlic, or served alongside a roast meal or salmon and quinoa salad.
- My particular favorite is the roasted Brussels sprouts! Roast Brussels sprouts in a 400F (204C) oven.
- To begin, toss them in a bowl with olive oil, pepper, and salt, and then roast them for 35 to 40 minutes on a sheet pan.
- Roasted Brussels sprouts can be used to produce an intriguing spaghetti sauce, accompany a roast supper, or top a flatbread. I like to eat them alone or with feta cheese sprinkled on top.
- Salad with Brussels Sprouts: The Brussels sprout salad can be steamed or roasted. They can be raw at times, so wash them thoroughly.
- They can be chopped into a homemade slaw salad, sliced into a Caesar salad, or combined with butternut squash to make a butternut squash salad.
How To Prepare Brussels Sprouts
If necessary, prepare Brussels sprouts by cutting the bottom off and removing damaged leaves.
Then, cook in boiling water for 20 to 25 minutes to prevent loss of flavor and crunch.
Tips For Choosing The Best Brussel Sprouts During Pregnancy
- The best Brussel sprouts are those still connected to the stem, although these are few.
- Fresh Brussels sprouts are uniformly green from stem to leaf.
- Choose smaller sprouts since they are more flavorful.
Needs To Eat Brussel Sprouts With Caution During Pregnancy
There is no doubt in the fact that Brussels sprouts offer a lot of health benefits to pregnant women owing to their high nutritional value.
However, there might be a need to eat this vegetable in small amounts during pregnancy.
Vitamin K
Brussel sprouts are endowed with vitamin K naturally. It is a chemical substance that helps to fasten the blood clotting process in case of any cut on the body, thus promoting wound healing.
During pregnancy, there is a tendency for an increased risk of blood clotting, especially in women who have had a blood clot in the past.
Hence, expectant mothers on anticoagulant or blood-thinning medications should eat little or avoid Brussels sprouts, as they interfere with blood clotting.
Other vitamin K-containing vegetables include spinach, kale, broccoli, and collard green tea.
Fiber
Brussels sprouts could cause digestive issues such as bloating and constipation. And this can be highly inconvenient during pregnancy.
While for some people, it may be due to an underlying intolerance, most issues are mainly caused by the high levels of fiber brussel sprouts contain.
Insoluble fiber is indigestible, which can then cause constipation by adding bulk to the stool.
Vegetables high in insoluble fiber include broccoli, celery, and root vegetables such as carrots – these vegetables should be eaten in moderation while pregnant.
Conclusion
Brussel sprouts are a fantastic vegetable to eat while pregnant. They are low-calorie, providing over 100 per cent of your daily value for vitamin C. They offer a lot of nutritional benefits.
Eating Brussels sprouts regularly during pregnancy could help boost hemoglobin levels in the blood and support both the mother’s and the baby’s health.
You can consume the vegetable in cooked or raw form. However, eat Brussels sprouts moderately to prevent stomach cramps, and observe proper hygiene when touching them to avoid foodborne diseases.
I hope you found this article helpful and discovered new ways to enjoy Brussels sprouts while expecting safely—not just at Christmas or Thanksgiving.