Brussel sprout benefits

Brussel Sprouts are very important nutritionally because they have a long season and are one of the top providers of vitamin C, a cupful weighing 100g (4oz) will give, when raw, over 100mg of vitamin C, which is more than twice as much as the same weight of orange. After boiling, the vitamin C goes down to 35mg per 100g - a good example of the benefit of using the whole raw brussel sprout juice to obtain the best nutritive value. If you do want to cook the brussel sprouts as a vegetable it is wise to remember that it is best to steam them until just tender in as little water as possible, which should be fast boiling before the sprouts go in. Any remaining water can always be used for soup or in gravy. Why throw vitamins and minerals from the brussel sprouts down the sink?

Brussels sprout juice is often used with runner or string bean juice to assist in the treatment of diabetes in adults. Children who have diabetes often do not have the ability to produce insulin, but in adults it can happen that there is a defect not in the production but in the supply. Diabetes can be a serious condition unless it is expertly managed by a qualified practitioner who will advise on individual treatment, but the Brussels sprout and runner bean mixture has been reported to be a valuable aid to treatment.

Brussels sprout is a variety of the cabbage family. The early Dutch gardeners were not only skilled at creating new varieties of tulip, they also produced a number of new vegetables by selectively breeding with wild cabbage (Brassica maritime).

Importance of Brussel Sprout

Brussels sprouts can be described as popular small edible buds, which grow on the stalks of the Brussels Sprout plant. They look and even taste a lot like cabbage and are more commonly consumed in Great Britain, as compared to the United States. However, while cabbage forms a large single head, Brussels sprouts grow in small buds, along a tall stem. Brussels sprouts are quite cold and hard and have been known to survive first frost too. In fact, most gardeners believe that the cold climate helps develop their flavor. The growing season of these plants is quite high and they can be grown quite easily, even in a garden at home. There are a few different varieties of Brussels sprouts that are available across the world. Some of the most widely seen hybrids of Brussels sprouts include Peer Gynt, Widgeon and Citadel. In France, Noisette, which has a slight nutty flavor to it, is more popular than the others.

This vegetable is a favorite with a few people, who like its distinct taste, flavor and texture; if cooked in the right manner, Brussels sprouts have a nutty, lightly sweet and delicate flavor. However, not a lot of people know how to prepare them in the right manner, which could be a problem. Unfortunately, if these sprouts are overcooked or not prepared properly, they could turn mushy in texture and their taste could be ruined, as they turn bitter. In addition to that, overcooked Brussels sprouts release gasses, which have a foul odor, making them all the more difficult to stomach. This is probably why many people tend to avoid dishes which have Brussels sprouts in them. However, there are others, who make them a regular part of their diet, mainly because they are aware of Brussels sprouts nutrition facts.

Nutritional Benefits

Most dieticians and nutritionists generally tout the various benefits of eating Brussels sprouts, advising people to consume them on a regular basis. Many health experts also urge parents to make sure that their kids eat Brussels sprouts form an early age. This not only helps the child to develop a taste for this vegetable but also allows the child to enjoy the health benefits of Brussels sprouts right from the beginning. These buds can be prepared in many different ways, to suit a person’s taste, either as a dish on its own, or even as a part of a salad or soup. However, there are several people, especially those who are on a diet, who prefer eating this vegetable without cooking it mainly due to the fact that the calories in Brussels sprouts that are raw are quite low. However, in general, the number of calories in Brussels sprouts is quite low, which is why most weight watchers are advised to consume them on a regular basis.

Calories in 1 Cup

The number of calories in a cup, or around 88 grams of raw Brussels sprouts is around 38. The number of calories from fat is around 2, with 8 grams of carbs and 3 grams of protein. The number of calories in frozen Brussels sprouts is a bit higher, as one cup contains 46 calories, out of which 4 are from fat, with 9 grams of carbs and 4.2 grams of protein.

In case the sprouts are cooked, it is only natural that they will be higher in calories. The number of calories is bound to differ based on the cooking style used as well as the other ingredients that are used in the preparation.

Calories in Brussels Sprouts Roasted

The number of calories present in roasted Brussels sprouts is approximately 83.3 calories per serving. However, this applies to the Roasted Brussels sprouts recipe, in which the ingredients include:
  • 1 Cup Brussels sprouts, uncooked
  • ½ Teaspoon olive oil
  • A Pinch of garlic powder
  • Pepper to taste

Given below is Brussels sprouts nutrition, when roasted:

  • Calories: 83.3
  • Total Fat: 4.4 grams
  • Cholesterol: 0 mg
  • Sodium: 24.4 mg
  • Total Carbs: 10 grams
  • Protein: 3.5 grams

Calories in Brussels Sprouts Sauteed

The number of calories that is present in sautéed Brussels sprouts is around 104 calories per serving. However, the ingredients that are used in the preparation of this recipe include:
  • ¼ Pound of Brussels sprout, with ends trimmed and yellow leaves removed
  • 1½ Teaspoons olive oil
  • A pinch of salt
  • Fleshly ground black pepper to taste

The Brussels sprouts nutrition and calories, when roasted are:

  • Calories: 104
  • Total Fat: 7.3 grams
  • Cholesterol: 0 mg
  • Sodium: 344 mg
  • Total Carbs: 10 grams
  • Protein: 2.9 grams

It is also possible to get information with regards to calories, when Brussels sprouts are steamed, boiled, cooked in sauce or even prepared with a little bit of margarine.

Vitamins and Minerals

The amount of Brussels sprouts vitamins, minerals, fibers and other dietary nutrients are fairly high as compared to many other vegetables. However, cooking them may reduce their nutritional content to some extent. Given below are the facts and nutritional benefits of Brussels sprouts, serving size 1 cup or 88 grams:
  • Vitamin A: 664 IU (Alpha Carotene – 5.3 mcg; Beta Carotene – 396 mcg)
  • Thiamin: 0.1 mg
  • Roboflavin: 0.1 mg
  • Niacin: 0.7 mg
  • Vitamin B6: 0.2 mg
  • Betaine: 0.7 mg
  • Vitamin C: 74.8 mg
  • Vitamin E: 0.8 mg
  • Folate: 53.7 mcg
  • Vitamin K: 156 mcg
  • Pantothetic Acid: 0.3 mg
  • Calcium: 37.0 mg
  • Copper: 0.1 mg
  • Iron: 1.2 mg
  • Magnesium: 20.2 mg
  • Manganese: 0.3 mg
  • Phosphorus: 60.7 mg
  • Potassium: 342 mg
  • Selenium: 1.4 mg
  • Sodium: 22.0 mg
  • Zinc: 0.4 mg

Health Benefits

The content of vitamin C in one cup of Brussels sprouts is so high, that it can provide a person with an entire day’s requirement. Eating one cup of this cruciferous veggie can also help a person meet a considerable amount of daily nutrient intake. Hence, women who are pregnant, elderly people as well as those who are suffering from any nutritional deficiencies should include Brussels sprouts to their daily diets. Despite all the different Brussels sprouts benefits mentioned, it is best to consult a doctor, before adding the veggie to a daily diet.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.
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