You might be curious about the benefits of eating brussel sprouts. Because it has so many nutritional benefits, eating this vegetable is full of health advantages.
They are rich sources of protein, dietary fiber, vitamins, minerals, and antioxidants. Brussels sprouts are low in carbohydrates.
The benefits derived from eating brussel sprouts stem from their nutritional contents. Brussel sprouts are highly rich in vitamins K and C.
Vitamin K helps in the blood clotting process and Vitamin C helps to support immune system.
People seeking a high-nutrient diet should consider including cruciferous vegetables such as Brussels sprouts, Cabbage, Kale, and Broccoli in their diet.
Brussels, Belgium, is where it is said they were first widely farmed in the 16th century, and it is from there that Brussels sprouts get their name.
In the United States, most Brussels sprouts are grown in California. They are typically in season during the winter, and they enjoy the long season.
Nutritional value of brussels sprouts.
Brussels sprouts have a variety of nutrients. They provide considerable fiber, vitamin C, and vitamin K.
According to the United State Department of Agriculture, 100g cooked, boiled Brussels sprout provides the following nutritional value.
- Calories: 36
- Protein: 2.6g
- Fat: 0.5g
- Carbohydrate: 7.1g
- Fiber: 2.6g
- Sugar: 1.74g
- Calcium: 36mg
- Iron: 1.2mg
- Sodium: 21mg
- Zinc: 0.3mg
- Choline: 41mg
- Manganese: 0.2mg
- Beta-carotene: 465mcg
- Lutein and zeaxanthin: 1290mcg
Protein brussels sprouts.
From the nutrition profile, 100g of cooked brussels sprout provides 2.6g of protein.
Therefore, they are a decent source of plant-based protein.
However, for your body to make its complete protein, it is important to eat a variety of protein sources rather than relying on Brussels sprouts alone.
This is because Brussels sprouts are not a complete source of all the essential amino acids.
Fat in brussel sprouts.
Brussels sprouts are low in fat, with unsaturated fats accounting for a higher percentage than saturated fats.
What vitamins and minerals are in brussels sprouts?
Brussels sprouts provide nutrients like vitamins C and K and other vital minerals.
According to the USDA, 100g of Brussels sprouts provide the following vitamins and minerals.
- Vitamin C: 62mg (67% of Daily Value [DV])
- Riboflavin: 0.1mg (8% of DV)
- Niacin: 0.6mg (4% of DV)
- Pantothenic acid: 0.3mg (6% of DV)
- Vitamin B-6: 0.2mg (12% of DV)
- Folate: 60mcg (15% of DV)
- Vitamin A: 39mcg (4% of DV)
- Vitamin E: 0.43mg (3% of DV)
- Vitamin K: 140mcg (117% of DV)
- Magnesium: 20mg (5% of DV)
- Phosphorus: 56mg (5% of DV)
- Potassium: 317mg (7% of DV)
Brussels sprouts are one of the vegetables with exceedingly high vitamin K. The chart above has shown that 100g of Brussels sprouts contains more than 100% of your daily value of vitamin K.
It also contains vitamin C in good amounts, with 100g of the vegetables providing more than half of your daily value.
How many calories are in a brussel sprout?
Brussels sprout is a calorie-low vegetable. From the nutrition profile provided by the United State Department of Agriculture, the number of calories contained in the Brussels sprout depends on the serving size.
Brussels sprout of serving size 78g provides 28 calories, while 100g provides 36 calories.
Calorie breakdown:
Brussels sprout of 21g provides
- Calories: 7.6
- Carbohydrates: 5.4 (71%)
- Fat: 1.8 (24%)
- Protein: 0.4 (5%)
From the calorie breakdown, the primary source of calories in Brussels sprout is carbohydrates, with 71%, while fat and protein contributed 24% and 5% of the total calories
Carbs in brussels sprout.
Brussels sprouts are one kind of vegetable with very low net carbs. They are one of the lowest carbs vegetables you can enjoy regularly.
Brussels sprouts are a healthy choice of vegetable for a low-carb diet.
According to the USDA, 1 cup raw (88g) of Brussels sprouts provides 7.9g total carbs and 4.6g net carbs.
While 1 sprout (19g) of raw Brussels sprout provides 1.7g total carbs and 0.98 net carbs.
The low net carbs in Brussels sprouts are a reason for their rich fiber content.
In the raw form of Brussels sprouts, the carb is low, and in the cooked form of it.
1 sprout (21g) of cooked brussels sprout provides 1.5g total carbs, 0.95g net carbs, and half a cup (78g) cooked provides 5.5g total carbs and 3.5g net carbs.
For comparison, the chart below summarizes the carbs contained in 100g of raw and cooked Brussels sprouts.
Size Total carbs Net carbs.
- Raw (100g) 8.95g 5.15g
- Cooked (100g) 7.1g 4.5g
Therefore, from the chart above, cooking has reduced the carbs count of Brussels sprouts.
How much fiber in brussels sprouts?
The fiber in Brussels sprouts is high, and the fiber count depends on the serving size. According to the USDA, 1 cup (88g) of raw Brussels sprouts contains 3.34g of fiber, and one raw sprout (19 g) provides 0.72 g of fiber.
Furthermore, Brussels sprouts, when cooked, one sprout (21g) provides 0.55g of fiber, and half a cup (78g) supplies 2.0g of fiber.
However, according to USDA data, 100 g of raw and cooked Brussels sprouts provide 3.8 g and 2.6 g of fiber, respectively. The difference in their fiber contents is a result of heat.
Heat degrades insoluble fiber. Boiling your Brussels sprouts could lead to a significant reduction in their vitamin C and phytonutrient contents.
Therefore, to preserve the integrity of the fiber content in this vegetable – Brussels sprout, cook it in the shortest time possible and with lesser heat intensity.
Benefits of eating brussels sprouts.
The benefits of eating Brussel sprouts are numerous. It is a healthy cruciferous vegetable to include in your diet, if not on your menu.
Read on to learn more about the health benefits of eating Brussels sprouts and why they’re good for you.
1. Brussels sprouts could be beneficial for boosting the immune system.
The possibility of a high vitamin C content in Brussels sprouts is one of their most amazing properties. A 100g of Brussels sprouts contains more than 120% of the vitamin C your body requires daily.
Vitamin C boosts the generation of white blood cells and functions as an antioxidant in the body, reducing oxidative stress and lowering your risk of chronic diseases. This is vital for the health of your immune system.
Therefore, eating brussel sprouts benefits the immune system because of their high content of vitamin C.
2. Brussels sprouts could help to fight cancer and chronic diseases.
Research suggested phytochemical-glucosinolates present in cruciferous vegetables like Brussels sprouts may help to lower the risk of developing colorectal cancer.
In addition, research also revealed that the antioxidant potential of cruciferous vegetables could help to fight against oxidative stress. Thereby protecting the cell against oxidative damage, which could otherwise lead to chronic diseases, such as cardiovascular diseases, and diabetes.
3. Brussels sprouts may improve heart health.
Brussels sprouts are particularly high in kaempferol, a plant chemical. This antioxidant has been researched for various health-promoting qualities, including heart health benefits.
In another study, eating cruciferous vegetables in which Brussels sprout is a family member leads to a decrease in cardiovascular disease mortality.
4. Brussels sprouts may play a role in the management of diabetes.
Studies associated increased eating of cruciferous vegetables with lowering the risk of type 2 diabetes.
Brussels sprouts also contain an antioxidant known as alpha-lipoic acid (ALA).
Studies have shown that this alpha-lipoic acid could improve insulin sensitivity in obesity-associated insulin resistance and type 2 diabetes. This means the body can efficiently take up glucose to control blood sugar levels.
5. Brussels sprouts may help lower inflammation.
Because of their high antioxidant activity, Brussels sprouts can help combat free radicals that cause inflammation and lower the risk of developing inflammatory disorders.
6. Brussels sprouts may help to reduce bad cholesterol in the body.
Brussels sprouts have a good amount of fiber. Because cholesterol is not absorbed from the intestine, soluble fiber can bind to it and get it removed. And as a result, the level of low-density lipoprotein (LDL), “bad cholesterol”, in the blood is lowered.
7. Brussels sprouts may play a role in hemostasis.
Brussels sprouts are an excellent source of vitamin K.
Vitamin K plays a vital role in synthesizing proteins involved in hemostasis (blood clotting).
Therefore, boosting your body’s vitamin K levels through eating Brussel sprouts could benefits you by improving your blood clotting process.
8. Brussels sprouts may play a role in the strengthening of bones.
Brussels sprouts, a rich source of vitamins, may play a vital role in strengthening bones.
Research suggested that certain vitamin K- dependent proteins present in bone, cartilage, and vascular smooth muscle might help in lowering abnormal calcification and also involved in bone mineralization.
Therefore, a diet rich in brussels sprout may help you to have healthy bones.
9. Brussels sprouts could help in weight management.
Brussels sprouts are generally low-calorie vegetables, with a cup (155g) fresh, cooked providing 70 calories. And with their fiber content, adding Brussels sprouts to your diet might be a way out if you are trying to lose or maintain weight.
Other health benefits of eating brussels sprouts include:
1. Brussels sprout could be keto-friendly.
Brussels sprouts are fairly low in carbs like Brassica veggies (broccoli, cabbage).
Like most Brassica veggies (broccoli, cabbage), Brussels sprouts are fairly low in carbs.
According to USDA, 1 cup(155g) fresh, cooked brussels sprouts contain 14g total carbs, 8g net carbs, because the fiber content is 6g.
Therefore, making Brussels sprouts a key component of your diet can be a good option if you’re following a ketogenic diet or eating low-carb foods.
2. Brussels sprouts may help to promote good vision.
Brussels sprouts contain a reasonable amount of beta-carotene, an antioxidant that the body can convert to vitamin A.
The eyes need Vitamin A to produce certain pigments for proper eye functioning.
Vitamin A also helps to moisturize your eyes. Brussels sprouts also contain lutein and zeaxanthin (carotenoid pigments).
Studies revealed that these pigments, lutein and zeaxanthin are the main pigments found in a yellow spot of the human retina.
They serve a protective function for the macula against damage from blue light and reactive oxygen.
3. Brussels sprouts may help to promote healthy skin.
Brussels sprouts are also high in beta-carotene, a type of provitamin A essential for skin health. 688 micrograms of beta-carotene are found in one cup (155g) of fresh, cooked Brussels sprouts.
Furthermore, Brussels sprouts also contain vitamin C in good amounts.
Vitamin C is involved in the production of collagen, a protein that helps in supporting skin elasticity and strength. Vitamin C also helps to protect skin cells against sun damage.
Dangers of eating brussel sprouts.
Brussels sprouts are vegetables with vitamin K.
Vitamin K is involved in blood coagulation processes, which could interfere with blood-thinning medications such as warfarin.
Therefore, it is advisable for those people on such medications to keep their Vitamin K intake on a consistent level to not interfere with their body’s normal blood clotting process, which could lead to serious cardiovascular complications.
Furthermore, Brussels sprouts, like other cruciferous vegetables, contain a carbohydrate that is difficult for your body to break down.
As a result, eating Brussels sprouts might cause stomach pain, gas, diarrhea, or constipation if you have irritable bowel syndrome.
Summary.
Brussel sprouts benefit your health because they are rich in fiber, vitamins, minerals, and antioxidants.
They may also have additional health benefits, including reduced inflammation and a stronger immune system.
Including Brussels sprouts in a well-balanced diet rich in fruits, vegetables, and whole grains has the potential to improve your health.
People on blood thinning medication should eat Brussels sprouts moderately.