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Brussels sprouts

Brussels sprouts : what is it?

Because Brussels sprouts were cultivated in the Saint-Gilles neighborhood of the Belgian capital, they were given the name Brussels sprouts.
Because it grows vertically and takes up little land, the cultivation of this cabbage is profitable, and it swiftly expands throughout the neighboring nations and internationally.
Brussels sprouts have long been gone from restaurant menus, but the development of new types that are sweeter and less bitter has allowed renowned chefs to reintegrate them into their dishes.
Because of their slightly bitter flavor, Brussels sprouts have long been shunned as a vegetable. It is very common for youngsters to have a negative recall of cafeteria meals. Brussels sprouts, on the other hand, are simple to prepare and high in vitamins and minerals, which give several health advantages.

Brussels sprouts

Brussels sprouts : What did they contain?

Brussels sprouts are a member of the cruciferous family. It is low in calories and includes significant levels of vitamin C, minerals, and fiber. It would successfully contribute to cancer prevention if consumed on a regular basis.
Brussels sprouts are low in calories due to their high water content. Carbohydrates provide for the majority of its energy intake.
Proteins, on the other hand, are plentiful for such a fresh vegetable. They also include lysine, an important amino acid that is deficient in grains and is the vegetarian's preferred protein source. Cauliflower might thus serve as a supplement to the latter's protein supply. Vegetable proteins, on the other hand, have a lower bioavailability than animal proteins.
Vitamin C and provitamin A (beta-carotene) are abundant in Brussels sprouts. It also contains a lot of group B vitamins, such as B9 (folate) and B6.
It includes potassium, magnesium, and calcium at interesting rates, as well as various trace elements such as iron, zinc, manganese, copper and selenium.
It also contains a significant quantity of lutein and zeaxanthin, two antioxidants from the carotenoid family that can help safeguard your health.
It includes sulfur compounds, which, like all crucifers, may have health benefits, particularly when it comes to cancer.
It has a lot of fibers.

Name of constituentsUnityAverage content
Dietary fiberg3.57
Saturated FA(fat acid)g0.102
Monounsaturated FAg0.038
Polyunsaturated FAsg0.255
Total ironmg1.2
Beta caroteneµg485
Vitamin Dµg0
Vitamin E activity (alpha-tocopherol)mg0.43
Vitamin Cmg62
Vitamin B1 or Thiaminemg0.107
Vitamin B2 or Riboflavinmg0.08
Vitamin B3 or PP or Niacinmg0.9726
Vitamin B5 or Pantothenic acidmg0.252
Vitamin B6 or Pyridoxinemg0.178
Vitamin B9 or Total Folateµg60
Vitamin B12 or Cobalaminsµg
Brussels sprouts

What are the health advantages of Brussels sprouts, and why should you consume them?

Brussels sprouts are a winter vegetable that is available between October and February.
The National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits and vegetables each day, and taking advantage of seasonal variability. A serving of vegetables is two or three full tablespoons (or two or three handfuls).
Vitamins, antioxidant chemicals, and fibre found in fruits and vegetables all play an important part in maintaining good health. A high intake of vegetables and fruits has been demonstrated in several studies to lower the risk of cardiovascular disease, cancer, and other chronic illnesses.
Regular intake of crucifers, such as Brussels sprouts, has also been shown to help prevent some cancers, such as lung, ovarian, and kidney tumors 3 – 4. The qualities of the sulfur compounds found in these vegetables are thought to be responsible for this protective effect.
Large amounts of lutein and zeaxanthin-rich foods (Brussels sprouts, spinach, broccoli) can help reduce the risk of macular degeneration.

Because they are low in carbohydrates and fats, Brussels sprouts are low in calories (43 Cal / 100 g). On the other hand, it is extremely water-rich. Beta-carotene, folic acid (vitamin B9), vitamin C, vitamin K, potassium, and calcium are all abundant. As a result, it has a very high nutritional density.

Brussels sprouts have a high nutritional value.
To maintain strong bone health
The calcium in Brussels sprouts is good for your heart because it helps regulate heart rhythm. It will also aid in the maintenance of healthy teeth and bone health.
Potassium rich source
The potassium in Brussels sprouts is beneficial not only in the transmission of nerve impulses, but also in the contraction of all of your body's muscles.
To get a good view
In general, beta-carotenes will promote cell development. Their responsibility also includes ensuring optimal retinal health and preserving your vision.
Cardiovascular disease prevention
Vitamin K will be necessary for blood coagulation, as well as for the prevention of cardiovascular disorders.
Immune system stimulant
The vitamin C in Brussels sprouts is vital for slowing cell aging as well as stimulating your immunological responses.
Full of folate
Because folate (or vitamin B9) is important for DNA synthesis, Brussels sprouts are an important vegetable to include in your diet if you are pregnant or want to be pregnant.

Brussels sprouts

The appropriate Brussels sprout

Brussels sprouts grow on a stalk that can reach a height of one meter. Each stem may produce 25 to 70 buds. Brussels sprouts are picked when they reach a diameter of 2 to 4 cm.
Various types of Brussels sprouts are harvested at different periods. The early types are then distinguished from the semi-late and late forms.
It is available fresh, tinned, or frozen. Because it is a winter vegetable, it is only available fresh between October and February.
A lovely Brussels sprout should be green and strong, with a white base and unwilted leaves.
If you use small, young Brussels sprouts , the tastes will be milder and less harsh.
If you buy them fresh, you may store them in the refrigerator's crisper for 3 to 4 days.

How to cook Brussels sprouts ?

Its harshness makes it unappealing, yet it demands special attention because it is so simple to prepare.
It may be cooked in water (approximately 20 minutes), gratinated, or sautéed in a skillet. To expedite the cooking time of Brussels sprouts in water, create a cross-shaped incision at the base of each cabbage.
Blanch your Brussels sprouts before cooking to minimize gas-producing fermentation.
Brussels sprouts may be found as a complement to many recipes, but they can also be consumed in a hotpot with bacon and onions on top. Brussels sprouts may be used in mashed potatoes, soups, and even savory pies.

Brussels sprouts

What are the dangers of eating Brussels sprouts?

Irritable bowel syndrome patients may find it difficult to tolerate crucifers. It is recommended that you blanch it for 5 minutes in boiling salted water before cooking it to increase its digestion.