Brussels sprouts have long been the darling of dietitians and nutritionists, and for good reason. Low in fat and high in fiber, vitamins and minerals, these cruciferous vegetables also provide glucosinolates, sulfur-containing compounds believed to combat cancer. The sweet, mildly pungent flavor of Brussels sprouts lends itself well to boiling and steaming; they may also be roasted. A common method is to toss them with olive oil and salt and roast until they are slightly crisp on the outside. Easy to prepare, flavorful and packed with nutrients, roasted Brussels sprouts are an extremely healthy dietary choice.
The Basics
A cup of roasted Brussels sprouts, prepared with 1 tablespoons of olive oil and 1/4 teaspoons of salt, contains 2.97 grams of protein, 13.76 grams of total fat, 7.88 grams of carbohydrates, 3.3 grams of dietary fiber and 1.94 grams of total sugars. Out of a total 157 calories, a scant 38 are provided by the Brussels sprouts; the rest are due to the olive oil, which also adds 13.50 grams of fat. However, the fat is of the beneficial monounsaturated variety. AskDrSears.com endorses olive oil as a heart-healthy choice, and notes that monounsaturated fatty acids may help lower harmful LDL cholesterol without lowering levels of desirable HDL. Brussels sprouts are naturally low in salt, but using a 1/4 teaspoon adds 581 milligrams of sodium. Seasoning them with lemon juice or chopped herbs is a healthier option.
Vitamins
A cup of roasted Brussels sprouts contains a whopping 74.8 milligrams of antioxidant vitamin C, or 100 percent of the recommended dietary allowance for women; men receive all but 15 milligrams of their daily value from the serving. Vitamin C is essential for the health of the immune system and the production of collagen. The serving also contains 0.656 milligrams of cholesterol-lowering niacin -- or vitamin B-3, vital for the health of the digestive system -- and 0.272 milligrams of pantothenic acid, or vitamin B-5, needed for energy production and health of skin and hair. A cup of roasted Brussels sprouts also contains an exceptionally high 155.8 micrograms of vitamin K, a fat-soluble vitamin needed for proper blood clotting and maintaining the density of bones.
Minerals
A cup of roasted Brussels sprouts provides 37 milligrams of bone-building calcium, along with 61 milligrams of phosphorus, which works with calcium to strengthen the skeleton. It also provides a generous 342 milligrams of the essential mineral and electrolyte potassium, needed to counter the effects of sodium in the body and maintain healthy blood pressure and heart rate. The serving also provides small but significant amounts of trace minerals, offering up 1.23 milligrams of iron -- needed for oxygen transport in the body -- and 1.4 micrograms of selenium, an antioxidant mineral that is key to proper thyroid function.
Selection and Storage
Choose compact, bright green Brussels sprouts with intact, tightly furled outer leaves, avoiding any with leaves that are yellowed, shriveled or wilting. Brussels sprouts should smell fresh and inoffensive, with no whiff of mold, decay or strong cabbage-like odors. When possible, choose from bulk displays rather than containers. Store unwashed in the refrigerator in a perforated plastic bag for three to five days. The high levels of vitamin K in roasted Brussels sprouts can interfere with the action of prescription blood-thinning medications such as warfarin. If you take anticoagulants, your doctor may ask you to limit or avoid Brussels sprouts.
References
- USDA National Nutrient Database; Brussels Sprouts NDB 11098
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now
- AskDrSears.com: Ranking Oils: From Best to Worst
- Fruits and Veggies Matter: Fruit and Vegetable of the Month: Brussels Sprouts
- University of Maryland Medical Center: Selenium
- MayoClinic.com; Warfarin Diet: What Foods Should I Avoid?; Sheldon G. Sheps, M.D.; May 2010
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