ehealthyland.com

Brussels sprouts are not particularly popular vegetables, and were voted Britain’s most hated vegetable in 2002. This could possibly be due to their strong smell or bitter taste. The unpleasant smell of Brussels sprouts is caused by sulfur compounds, which are released when cooked. However, the way in which Brussels sprouts are cooked could affect the release of this unpleasant smell.

Brussels sprouts are an excellent source of vitamins K and C: 156 grams of Brussels sprouts contain 273% of the RDA for vitamin K, and 161% for vitamin C. They are also a very good source of folate, vitamin A, manganese, dietary fiber, potassium and vitamin B6, and a good source of tryptophan (an essential amino acid), thiamin, omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin, vitamin E, copper and calcium.

There is a growing body of evidence pointing to Brussels sprouts as a powerful cancer prevention food. Plant phytonutrients found in Brussels sprouts enhance the activity of the body’s natural defence systems to protect against disease, including cancer.

In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than six years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most cruciferous vegetables, such as Brussels sprouts, did almost twice as well with a 49% drop in their colorectal cancer risk.

Researchers, also in the Netherlands, investigated the effect of a diet high in Brussels sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a diet that included 300 grams (about 10 ounces) of cooked Brussels sprouts daily, while the other five men at a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels sprouts had 28% decrease in measured DNA damage. Reduced DNA damage may translate to a reduced risk of cancer since mutations in DNA allow cancer cells to develop.

The following nutrition information is for one serving of brussels sprouts. That would be about one cup of brussels sprouts, or 88 grams. This general information is for any variety of raw brussels sprouts.

Brussels Sprouts Macronutrients:

Water: 75.68 g

Calories: 38

Protein: 2.97 g

Carbohydrates: 7.88 g

Fiber: 3.3 g

Sugars: 1.94 g

Total Fat: 0.26 g

Saturated Fat: 0.055 g

Monounsaturated Fat: 0.020 g

Polyunsaturated Fat: 0.135 g

Cholesterol: 0 mg
Micronutrients:

Calcium: 37 mg

Iron: 1.23 mg

Magnesium: 20 mg

Phosphorus: 61 mg

Potassium: 342 mg

Sodium: 22 mg

Zinc: 0.37 mg

Vitamin C: 74.8 mg

Thiamin: 0.122 mg

Riboflavin: 0.079 mg

Niacin: 0.656 mg

Pantothenic Acid: 0.272 mg

Vitamin B6: 0.193 mg

Vitamin B12: 0 mcg

Folate: 54 mcg

Vitamin A: 664 IU

Vitamin E: 0.77 mg

Vitamin K: 155.8 mcg
Phytonutrients:

Phytosterols: 21 mg

beta Carotene: 396 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 1399 mcg

Only about 10 calories each, Brussels Sprouts are low in fat and sodium, high in dietary fiber and are cholesterol-free. They also contain high levels of naturally occurring vitamin C and specific health-promoting compounds called glucosinolates with antioxidant properties, and proven health benefits in the area of cancer prevention. Brussels Sprouts have three times the level of vitamin C of an orange. Unlike most vegetables, Brussels Sprouts are rather high in protein, accounting for more than a quarter of their calories. Four-to-six sprouts contain the adult daily requirements for vitamin C. They’re also an excellent source of vitamin D and folic acid during pregnancy.