Brussels sprouts are closely related to cauliflower, kale, and mustard greens, and resemble mini cabbages. They should be part of your diet if you are looking for a way to change your diet to a healthy one, as they can be cleaned and cooked in an extremely nutritious dish.
Specifically, they are packed with fiber, antioxidants, vitamins C and K, and omega-3 fats, all of which help curb conditions like constipation, diabetes, and heart disease. Not many veggies come packed with such amounts and versatility of nutrients.
Top Reasons to Eat Brussels Sprouts Every Day
- Rich in Nutrients
Brussels sprouts are relatively low in calories, but high in fiber, minerals, and vitamins. They are particularly rich in vitamin C, an antioxidant that helps promote iron absorption, tissue repair, and immune function.
- Vitamin C Content
As already discussed, Brussels sprouts are packed with vitamin C. Specifically, a 78-gram serving of cooked Brussels sprouts provides 81% of your daily vitamin C requirements. This nutrient boosts immunity and helps in the production of proteins like collagen. According to a review involving over 11,000 people, vitamin C minimized the severity of a common cold, reducing its duration by around 8% in adults.
- Omega-3 Fats
Brussels sprouts are one of the top plant sources of omega-3 fats. A 78-gram serving has 135 mg of ALA. These fats aid in reducing insulin resistance, reducing inflammation, slowing cognitive decline, and reducing blood triglycerides.
- High in Antioxidants
The antioxidant content of Brussels sprouts is outstanding! Antioxidants are compound which minimizes oxidative stress and reduces the risk of chronic disease. According to test-tube studies, an antioxidant called kaempferol can minimize cancer cell growth, improve heart health, and reduce inflammation.
- Rich in Fiber
A 78-gram serving of Brussels sprouts has two grams of fiber, offering up to 8 % of the daily fiber requirements. This nutrient is critical to your health and having it in your daily diet offers multiple benefits, from relieving constipation to promoting digestive health by assisting in feeding beneficial gut bacteria.
- Rich in Vitamin K
A 75-gram serving of Brussels sprouts provides up to 137 % of the daily vitamin K requirement. This nutrient plays a vital role in the body. It promotes bone growth, protects against osteoporosis, minimizes the risk of bone fracture, and aids in coagulation, to name a few.
- Inflammation Reduction
Inflammation is a typical immune response, and it is a normal process, when under control. However, chronic inflammation is associated with conditions like diabetes, heart disease, and cancer. According to a research, certain compounds within Brussels sprouts have anti-inflammatory properties. Additionally, the high antioxidant content helps in neutralizing the free radicals that lead to inflammation.
- Maintenance of Healthy Blood Sugar Levels
It has been scientifically proven that a high intake of Brussels sprouts can significantly lower the risk of diabetes, due to the high fiber content that assists in regulating blood sugar levels. It works by slowing down sugar absorption in the blood.
- Cancer Prevention
Studies have shown that antioxidants in Brussels Sprouts can help in preventing some cancer types. According to a 2008 study, Brussels sprout could protect against carcinogens and avoid oxidative damage to cells. In another study, eating this veggie boosted the amounts of some detoxification enzymes by 15 to 30 %.
- Easy to Include In Diet
Last but not least, it is important to note that Brussels sprouts are quite versatile and can be added to any meal. People typically have them billed, roasted, sautéed, or baked.