Brussels sprouts are super nutritious

Brussels sprouts are an excellent source of protein, provide a wide variety of nutrients and contain few calories, writes Vinita Alvares Fernandes 

Brussel sprouts…. Some hate them and some love them but we just can’t get rid of them. A delicacy in many cuisines, brussel sprouts have reached every corner of this planet, as it should. Jam packed with nutrients, vitamins and minerals, this cruciferous vegetable can work magic on your health. 

Brussel sprouts resemble mini cabbages and are loaded with a natural sulphur based substance called glucosinolate glucobrassicin. Boy! Wasn’t that a tongue twister! 

This natural compound prevents your DNA from getting damaged thereby reducing your chances of getting cancer. 

Brussels sprouts are an excellent source of protein, provide a wide variety of nutrients and contain few calories. People who follow a high protein diet, a plant based diet or are vegetarian can count on brussel sprouts to meet their daily protein needs. 

Here are a few must know benefits of brussel sprouts — 

• High in nutrients, antioxidants, vitamin K and fibre- Brussels sprouts are low in calories but high in fibre, vitamins, and minerals. Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health. 

NOTE: If you are on blood thinners taking blood-thinning medication, it’s important that you maintain consistent vitamin K levels. 

 Brussel sprouts are also high in vitamin C and antioxidants that help boost your immunity, tissue repair, prevent cell damage as well as iron absorption. The high fibre content of brussel sprouts is good for your gut health and digestion. All in all, brussel sprouts are full of natural goodness. 

• Brussel sprouts are good for bone health- Due to the significant amount of vitamin K, brussel sprouts are great for bone health. They help with healthy bone formation and mineralisation, bone strength and growth. 
• Brussel sprouts support brain health- the glucosinolates, a natural compound found in brussels sprouts support brain health. It helps protect the brain against brain diseases, inflammation and tumour growth. Brussel sprouts are good for your brain.
• Brussel sprouts help maintain healthy blood sugar levels and prevent diabetes- Brussel sprouts keep your blood sugar levels in check. They even decrease your risk of developing diabetes and control your levels if you are already diabetic. It’s the high fibre in  brussels sprouts which helps regulate blood sugar levels. Brussels sprouts also have an antioxidant called alpha-lipoic acid which has been linked to improvements in insulin sensitivity. Increasing your intake of brussels sprouts alongside a healthy diet can help keep your blood sugar levels stable.
• Brussel sprouts reduce inflammation- Inflammation is a normal immune response, but if the inflammation persists it can lead to severe problems in the body. Enter brussel sprouts. These cruciferous veggies are high in oxidants which neutralise the free radicals in the body that contribute to inflammation. 
• Brussel sprouts support gut health- Being rich in sulphur and fibre, brussels sprouts support gut health. They promote digestive regularity and eases constipation and other digestive or gut issues. It can even prevent and lower the risk of developing gastrointestinal cancers.
• Brussel sprouts are good for your eyes- Brussels sprouts are full of vitamin C which is fabulous for preserving eye health and reducing the risk of cataracts. The vitamin A present in brussels sprouts promotes healthy vision and cell growth. This veggie also has lutein and zeaxanthin, two nutrients that are essential for eye health.
• Brussel sprouts support your immune system- due to its nutritious nature brussel sprouts makes the list for immunity supporting foods. 
• Brussel sprouts help prevent cancer- Eating a lot of brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. They also inhibit the growth of blood vessels inside tumours. Cruciferous vegetables in general have powerful cancer-fighting effects. There is no single superfood that can prevent cancer, but there is evidence that eating a healthy diet can reduce your risk. Brussels sprouts are a great addition to this healthy diet. 
• Skin health and appearance- The vitamin C found in brussel sprouts help in maintaining your skin’s elasticity and plumpness, prevent pollution and dirt damage, produce collagen and combat free radical damage. 
• Brussel sprouts support heart health-  Brussels sprouts are rich in a plant compound that keeps your heart healthy and disease free. The fibre present in brussel sprouts can help with blood sugar control, which can reduce the risk of developing heart disease as well.
• Brussel sprouts aid in weight loss- Brussels sprouts are loaded with nutrients, extremely satieting but not full of calories. If you are on a weight loss track, adding brussel sprouts to your diet is good idea. 

Easy to add to your diet —

Brussels sprouts are super easy to add to your diet. It can be a simple side dish or even part of your main entree. They are often enjoyed roasted, boiled, sauteed or even baked. 

Are Brussels sprouts safe for everyone?

Brussels sprouts are healthy and safe for most of us. If you have thyroid issues you might need to consult your doctor because it is often recommended to limit your intake of cruciferous vegetables. Brussels sprouts are a high-fibre food, highly beneficial for health in general. But bear in mind that high-fibre foods may cause bloating and gas so consume it in moderation and be aware while you eat it, consume as a mono vegetable instead of combining with others.. 

The bottom line — Adding brussels sprouts to a well balanced diet has the potential to make a noticeable positive impact on your health, as they are   brimming with healthy goodness, 

Dont wait to be add them to your diet.