Brussels sprouts – all the health benefits of this vegetable

What are the characteristics of Brussels sprouts?

Brussels sprouts are a part cruciferous vegetable family and has many health benefits:

  • Rich in fiber
  • Interesting concentration of vitamins
  • calcium and potassium

Nutritional values ​​of Brussels sprouts

What are the health benefits of Brussels sprouts?

Brussels sprouts and fiber

With four grams of fiber per 100 grams, Brussels sprouts are high in fiber. Wealth for health from dietary fiber to facilitate intestinal transit and participate in blood sugar and cholesterol control. In addition, they feed the gut bacteria involved in immunity.

Brussels sprouts and vitamins

This small one green vegetable contains a lot of water and vitamin K. The latter form a group of fat-soluble vitamins and are supplied by food and intestinal flora. Vitamin K is essential for blood clotting and bone metabolism. Another benefit of Brussels sprouts, the presence of vitamin C. “Ascorbic acid or vitamin C is involved in the main functions of the body: protection against viral and bacterial infections, protection of blood vessel walls, absorption of the antioxidant activity of plant iron (retention of free radicals), healing. Vitamin C also promotes iron absorption,” reminds ANSES.

Another important benefit of Brussels sprouts, presence of provitamin A (beta carotene).. “Vitamin A is necessary at all stages of life. Now its main role in the vision mechanism has been clearly established. It is also involved in the regulation (activation, inhibition) of gene expression, therefore it is involved in many body functions. : embryo development, cell growth, tissue (skin, intestinal mucosa) ) regeneration, immune system… In addition to the properties of vitamin A, β-carotene can act as an antioxidant,” explains ANSES. This antioxidant helps protect the body’s cells by trapping free radicals.

Calcium, iron and potassium

Brussels sprouts are rich in calcium and potassium.

  • to calcium interferes with important body functions such as blood clotting, muscle contraction or hormone release.
  • to potassium ensures muscle contraction and good nerve transmission.

These vegetables too rich in iron. Another advantage is that they are perfect for a varied and balanced diet, as a 100 gram portion contains 45 kcal.

allies of the heart

According to a 2018 study by the University of Western Australia, Brussels sprouts could benefit the heart of older women. Those who ate the most had thinner artery walls. Conversely, atherosclerosis is one of the main risk factors for cardiovascular disease. In this study, the researchers found that carotid artery wall thickness decreased by 0.05 mm with vegetable consumption. “This is likely to be significant because a 0.1 mm reduction in carotid wall thickness is associated with a 10-18 percent reduction in the risk of stroke and heart attack,” the study noted.

Brussels sprouts and cancer

Brussels sprouts, like broccoli, contain sulfur compounds. According to several studies, these can be allies in the fight against the development of certain cancers.

Do your kids hate Brussels sprouts? It’s not (entirely) their fault. A 2013 study by Inserm looked at the origins of food aversions. According to researchers, this aversion comes from… genetics. A discovery made by observing the feeding behavior of zebrafish. In fact, Insermo scientists found that this animal’s aversion to certain foods was linked to overexpression of a specific gene. “At this stage, we do not know the function of the egr-1 gene, but it may, for example, be related to taste memory, which allows the body to get used to food and recognize it as edible,” the researchers explained.

Brussels Sprout ID Card

Brussels sprouts belong to the Brassicaceae family, which also includes rocket. Cabbage typically spends six to eight weeks in the nursery from late March to late April, then the plants are transplanted from May to June. The harvest continues during the first frosts of September and lasts until March. It is common for Brussels sprouts to suffer from powdery mildew disease. To avoid this contamination, care must be taken to ensure that the plant is not too wet.

Cooking and storing this vegetable

Brussels sprouts can be bought fresh or frozen so they can be cooked year-round. They can be kept fresh for a week vegetable drawer of the refrigerator but they had to be unwashed. If you decide to buy them fresh, make sure they are a nice green color and the apples are between 2 and 4 centimeters. The leaves must not be spotted or yellow.

If you want to store them in the freezer, you can first boil them in boiling water for three to five minutes and then dry them thoroughly. Then they must be placed on a board so that the package does not form during freezing.

To cook in boiling water, leave them for 8 to 15 minutes. After boiling in water, you can put it in the pan.

Be careful with Brussels sprouts

Because of the presence sulfur compounds, Brussels sprouts can affect bowel movements in vulnerable people. Therefore, to avoid inconvenience, it is recommended to cook them well. Add while cooking a teaspoon of soda baking soda in the water will limit these discomforts.

Contraindications

Consumers should monitor their consumption of Brussels sprouts blood thinners for their content vitamin K.

Information +

On average, French households consume 200 grams of Brussels sprouts per year. In France, three quarters of the production is carried out in the North – Pas de Calais.

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