How Brussels Sprouts Help Promote a Healthy Lifestyle
Nutrient Content
Vitamins
Excellent Source of:
- Vitamin C – 125%
- Vitamin K – 195%
Good Source of:
- Vitamin A – 13%
- Folate – 13%
- Vitamin B6 – 10%
Also a Source of:
- Thiamin – 8%
- Riboflavin – 5%
- Vitamin E – 4%
Minerals
Good Source of:
- Manganese – 15%
- Potassium- 10%
Also a Source of:
- Iron – 7%
- Phosphorus – 6%
- Magnesium – 5%
- Calcium – 4%
Other
Also a Source of:
- Fiber – 13%
- Antioxidants -Glucosinates, Lutein, Zeaxanthin
- Omega 3s
How Brussels Sprouts Prevent Chronic Disease
How Brussels Sprouts Prevent Cancer
Brussels sprouts are considered a cruciferous vegetable, like leafy greens and cauliflower. Research has shown that consumption of cruciferous vegetables reduces your risk of several cancers, such as lung and colorectal cancers. (2)
- Often times, cancer results from and spreads due to exposure to dangerous chemicals that exert damage on our cell’s DNA. This is known as oxidative stress. One study found that those who regularly consumed brussels sprouts had reduced levels of oxidative stress, arguing that brussels sprouts may protect against cancer. (3)
- Brussels sprouts, like many other cruciferous vegetables, contain sulfur compounds known as glucosinolates. (4)
- Glucosinolates are broken down into compounds like Indol-3-Carbinol (I3C) and sulforaphane (SFN). These compounds have been studied for their ability to prevent almost every cancer, including breast, blood, colon, lung, and prostate cancers. (5) Current studies are showing promising results.
How Brussels Sprouts Prevent Cardiovascular Disease
Vegetables are an excellent resource for preventing cardiovascular diseases and events like heart attack and stroke, and they are recommended for daily consumption for general heart health. (5)
- Brussels sprouts have strong anti-inflammatory characteristics which may help reduce cardiovascular disease risk. Chronic inflammation has been shown to increase cardiovascular disease risk. (6)
- One study examined inflammation levels in patients and showed that lower inflammation levels leads to reduced risk of cardiovascular disease. (8)
- The sulfur compounds previously mentioned also help reduce LDL cholesterol levels. (9) When LDL cholesterol is absorbed into the bloodstream at high amounts, it can stick to blood vessel walls and block the flow of blood. Eventually, this can lead to a heart attack or stroke.
- One cup of brussels sprouts provides over 100% of your daily dose of vitamin K. Vitamin K helps to prevent blood clots and keep your blood flowing freely. (10)
How Brussels Sprouts Prevent Diabetes
Brussels sprouts are an excellent resource for the management of blood sugar and prevention of diabetes. Brussels sprouts are a good source of fiber, and they are low in sugar. This means that they fill you up quicker, slow down digestion, and do not raise blood sugar levels. Diabetes is caused by chronic exposure to high blood sugar levels. Vegetables are a great resource for preventing diabetes, for they are a low glycemic food and do not impact blood sugar levels dramatically.
- Whole vegetable consumption is associated with a reduced risk of type 2 diabetes. (11)
Brussels Sprouts Promote a Number of Health Benefits
How Brussels Sprouts Promote Digestion
Brussels Sprouts contain fiber, which helps aid your digestion by promoting regular bowel movements. (12)
The sulfur compound SFN has been shown to reduce inflammation associated with Crohn’s disease. (13) This compound has also been shown to reduce bad bacteria in your gut and improve bowel movements. (14)
How Brussels Sprouts Promote Immune Health
One cup of brussels sprouts provides you with more than your daily dose of vitamin C. Vitamin C supports a number of immune system functions that help our bodies fight off foreign pathogens. (15)
How Brussels Sprouts Promote Vision
Brussels sprouts contain the antioxidants lutein and zeaxanthin, both of which are crucial for protecting our eyes from damage. These chemicals help to prevent age-related macular degeneration, or the loss of vision associated with old age. (15)
How Brussels Sprouts Promote Healthy Aging
One sulfur compound in brussels sprouts that is beneficial for the healthy skin aging is sulforaphane. Sulforaphane protects skin from environmental stressors and has been shown to preserve a number of natural mechanisms that deteriorate as we age. (16) Further research must be conducted to confirm these findings.
As mentioned previously, brussels sprouts are loaded with vitamin C. Vitamin C is a nutrient that is not very common in many vegetables. Vitamin C acts as an antioxidant in skin cells, neutralizing free radicals caused by UV damage. Vitamin C also promotes collagen formation, which is essential for skin health. (17)
How Brussels Sprouts Promote Bone Health
In just one cup, brussels sprouts contain more than your daily dose of vitamin K. Vitamin K is vital for bone health regulation and bone density. Consuming sufficient levels of vitamin K can help to protect against osteoporosis and fractures. (18)
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