Brussels sprouts are one of the healthiest vegetables you can eat. These leafy green veggies are low in calories and fat, yet high in fiber. They are packed full of vitamins and minerals you need, and they can also reduce your risk of disease. Learning how nutritious Brussels sprouts are may leave you craving them at your next meal.
Nutrition Facts
One cup of Brussels sprouts has just 38 calories. That cup of Brussels sprouts has nearly 8 g of carbs, with more than 3 g from fiber. There's nearly no fat and almost 3 g of protein. In addition to these macronutrients, you get vitamins C, E, B-6, A and K, folate, lutein and choline when you eat Brussels sprouts. Brussels sprouts also have the essential minerals calcium, iron, phosphorus, magnesium, potassium and selenium.
Vitamin C
Brussels sprouts have more vitamin C than an orange, even when weight is taken into account. One cup of raw Brussels sprouts has 74.8 mg of vitamin C. This water-soluble vitamin is important to get everyday. Vitamin C forms the parts of your body that require collagen, such as your connective tissues, skin and gums. Without adequate vitamin C you can develop scurvy, a condition in which your connective tissues begin to break down, leaving them vulnerable to wounds and infection. Vitamin C is also an important anti-oxidant. The anti-oxidant vitamins in fruits and vegetables may protect you from chronic diseases, such as heart disease and cancer.
Vitamin K
One cup of raw Brussels sprouts provides 155.8 mcg of vitamin K. Adequate intake of vitamin K is important, because it helps your blood clot. Blood clotting occurs through a cascade of reactions involving clotting factor enzymes. Vitamin K is essential in the formation of these enzymes. People with a vitamin K deficiency are more susceptible to bleeding and bruising. For the elderly, vitamin K may be effective at increasing the health of the bones, leading to a stronger skeletal system. If you are taking blood thinning medications, speak with your doctor about the safety of eating foods that contain large amounts of vitamin K, such as Brussels sprouts.
Breast Cancer
Brussels sprouts are a cruciferous vegetable, falling into the same category as broccoli. A study published in 2010 in the journal "Cancer Prevention Research" found that Brussels sprouts have a compound that stops breast cancer cells from multiplying. Cancer cells have a molecule called Cdc25A that leads to the proliferation of disease cells. However, indole-3-carbinol, a natural compound found in Brussels sprouts, eliminates the Cdc25A molecule and keeps the cell from replicatiing. When indole-3-carbinol was given to cancerous animals, the size of their tumors decreased by 65 percent. This discovery could be helpful in the prevention and treatment of cancer and other chronic diseases.
References
- USDA.gov: One Cup Raw Brussel Sprouts
- Office of Dietary Supplements; Vitamin C; National Institutes of Health
- Medline Plus; Vitamin K; Linda Vorvick, MD,; March 7, 2009
- Natural News.com; Natural Compound in Broccoli and Brussel Sprouts Halts Breast Cancer Cell Growth; Sherry Baker; 2010
- Leslie Beck.com; Brusses Sprouts; Leslie Beck, RD; 2006
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