10 Health Benefits of Brussel Sprouts
Brussels sprouts are oval shaped vegetables which are composed of layers of leaves around a small stem. In appearance they are green and look like a miniature cabbage. However, red varieties of brussels sprouts can also be found. They are exceptionally rich in protein, dietary fiber, vitamins, minerals, and antioxidants. Brussels sprouts are typically cut, cleaned, and cooked, and finally served mostly as a side dish.
Botanically, brussels sprouts belong to the Brassica family of vegetables, together with cabbage, broccoli, kale, and collard greens. What are the health benefits of brussels sprouts? Here are the 10 most common health benefits of brussels sprouts, even though they have many other health benefits as well:
Health Benefit Of Brussels Sprouts #1: Protect Against Heart Diseases
Cruciferous vegetables, including brussels sprouts, are known to reduce the risk of cardiovascular diseases including atherosclerosis, heart attack, ad ischemic heart disease. It is believed that these vegetables have cardiovascular support properties because of their anti-inflammatory nature.
Another way brussels sprouts protect against heart diseases is with their ability to lower cholesterol levels in the blood, as well as the ability to lower blood pressure. Did you know that brussels sprouts have the highest cholesterol-lowering ability when steamed? Make sure to include these mini green vegetables in your diet, especially eat them steamed as a side dish.
Health Benefit Of Brussels Sprouts #2: Reduce Blood Pressure
Brussels sprouts are considered a superfood because of the many nutrients they contain. There is a broad range of minerals found in these vegetables, including potassium. Potassium is a very important mineral for the human body as it acts as a vasodilator in the cardiovascular system.
This means that the tension and pressure of the blood vessels throughout the entire body will be reduced. By reducing the blood tension and pressure, the strain on the cardiovascular system will be relieved. Having a lower blood pressure means that you have a lower risk for atherosclerosis, heart attack, stroke, and coronary heart disease.
Health Benefit Of Brussels Sprouts #3: Help in Pregnancy
Expecting a child is one of the best periods in a couple’s life. However, this period is also accompanied by a lot of stress and worries about the health of the future mother and the growing fetus. Pregnant women should take a good care of themselves and most importantly they should eat healthy foods in order to provide all the necessary nutrients to the baby. One of the foods that are widely recommended during the nine months of pregnancy is brussels sprouts.
Brussels sprouts are packed with many nutrients, vitamins, and minerals, especially vitamin C, vitamin K, folic acid, potassium, and magnesium. Folic acid is crucial in preventing neural tube defects.
Health Benefit Of Brussels Sprouts #4: Protect Against Bacterial and Viral Infections
Another great health benefit of brussels sprouts is their ability to protect against bacterial and viral infections. How they do it? Well, brussels sprouts are rich in copper, which is known for its antimicrobial properties.
Copper prevents the growth of harmful bacteria. Besides its antimicrobial properties, brussels sprouts are also packed with vitamins and minerals which boost the immune system, detox your body, and speed up recovery time in cases of wounds or injuries.
Health Benefit Of Brussels Sprouts #5: Boost the Immune System
One of the most impressive health benefits of brussels sprouts is the ability to boost the immune system. How are these mini vegetables able to do it? Well, brussels sprouts are packed with vitamin C, which is very important when it comes to overall health and the normal functioning of the human body. Vitamin C is known to stimulate production of white blood cells, otherwise known as lymphocytes, acting as an antioxidant in the body at the same time as well. Because of anti-oxidative properties, brussels sprouts reduce oxidative stress at a cellular level, lowering the risk of developing chronic diseases.
Did you know that only one single cup of brussels sprouts contains more than 120% of the daily recommended amount of vitamin C for adults?
Health Benefit Of Brussels Sprouts #6: Improve Bone Health and Prevent Osteoporosis
Brussels sprouts are also great when it comes to improving bone health and they even preventing osteoporosis as we age. Low intakes of vitamin K have been associated with an increased risk of osteoporosis and bone fractures. Adequate intake of vitamin K through vitamin K rich foods or supplements improves calcium absorption from the gastrointestinal system, which is essential for proper bone health.
Brussels sprouts are rich in vitamin K, which means that when consumed regularly, these vegetables, mostly served as a side dish with red meat, chicken, or fish, can protect your bones and even improve bone health. Besides being a great source of vitamin K, brussels sprouts are a great source of calcium as well.
Health Benefit Of Brussels Sprouts #7: Reduce the Risk of Type II Diabetes
Another health benefit of brussels sprouts is reducing the risk of type II diabetes by keeping the blood sugar levels steady. This is likely to occur because these mini green vegetables are packed with dietary fiber. Fiber moves slowly through the digestive system giving the intestines all the necessary time to digest and absorb the nutrients from the food that we have consumed. This means that the absorption of sugar from the intestines will be slowed down. The slower the sugar is absorbed by the body the lower the insulin peak will be as a result of the presence of sugar in the blood.
Brussels sprouts are thought to reduce the risk of type II diabetes also because they are known to contain alpha – lipoic acid, an antioxidant linked to blood sugar levels and insulin levels.
Health Benefit Of Brussels Sprouts #8: Prevent Stroke
Because of their anti-oxidative, anti-inflammatory properties, as well as because they can lower the cholesterol levels in the blood and the blood pressure itself, brussels sprouts can help prevent stroke. For this reason, but for many other health benefits, make sure to include these super nutritious vegetables in your meals.
There are many recipes and ways how you can prepare them and include them in your meals, even though you will benefit the most when brussels sprouts are consumed steamed.
Health Benefit Of Brussels Sprouts #9: Help Lose Weight
We all know that losing weight requires tremendous efforts. Besides being physically active, what you eat is also very important, when it comes to achieving the desired body weight and maintaining it. Brussels sprouts are a recommended vegetable along with many other healthy foods that can help you lose weight.
They are packed with dietary fiber, which is known to improve the normal functioning of the gastrointestinal system, boosting the metabolism, and regulating bowel movements. Dietary fiber is known to stimulate the production and release of leptin, a hormone which will help you get rid of food cravings. By not craving for any food you will have no need to snack between meals. Abdominal cramping and bloating will be relieved as well.
Health Benefit Of Brussels Sprouts #10: Reduce Cancer Risk
Brussels sprouts because of their antioxidant properties are known to reduce cancer risk. There are several theories that try to explain how this works though. One study suggested that eating brussels sprouts regularly can prevent oxidative damage to the cells, while another study suggests that these green vegetables reduce the risk of cancer by increasing the levels of certain detoxifying enzymes in the human body.
It is also well known that, due to their antioxidant properties, brussels sprouts can neutralize free radicals that lead to oxidative stress at a cellular level, contributing to the development of various diseases in the human body, including cancer.
