Brussel Sprouts

Brussels sprouts are delicious, green, leafy vegetables that are accumulated together to look like a sprout. They belong to Gemmifera group of cabbages and are categorized as a cultivar. They can be easily identified as miniature versions of cabbages.

It is full of nutrients and is remarkably healthy for the body. It has been used in various culinary preparations all over the world since hundreds of years.

Common Names

Brussels sprouts are known as Bandagobi in Hindi, Kelakos in Tamil and Coles de bruselas in Spanish.

Brussels Sprouts

Brussels Sprouts

Description

This nutritious vegetable tastes and loks great, as well.

Color: The fresh ones are bright and light green colored.

Shape: The sprouts are round.

Size: Their diameter varies between 2.5 and 4 cm.

Taste: They taste sweetish with a crunchy texture.

Distribution

They might have originated in Belgium. This vegetable is grown in Netherlands, Germany, the United Kingdom and Canada.

Nutritional Facts

Read the nutritional value contained in every 100 gm of these sprouts. 1 sprout contains 8 calories.

        Nutrient   Amount    Percentage
Lutein-zeaxanthin 1590 µg
Crypto-xanthin-ß 0 µg
Carotene-ß 450 µg
Carotene-α 6 µg
Zinc 0.42 mg 4%
Selenium 1.6 µg 3%
Phosphorus 69 mg 10%
Manganese 0.337 mg 15%
Magnesium 23 mg 6%
Iron 1.40 mg 17.5%
Copper 0.70 mg 8%
Calcium 42 mg 4%
Potassium 389 mg 8%
Sodium 25 mg 1.5%
Vitamin K 177 µg 147%
Vitamin C 85 mg 142%
Vitamin A 754 IU 25%
Thiamin 0.139 mg 13%
Riboflavin 0.90 mg 7%
Pyridoxine 0.219 mg 17%
Pantothenic acid 0.309 mg 6%
Niacin 0.745 mg 4.5%
Folates 61 µg 15%
Dietary Fiber 3.80 g 10%
Cholesterol 0 mg 0%
Total Fat 0.30 g 1%
Protein 3.38 g 6%
Carbohydrates 8.95 g 7%
Energy 43 Kcal 2%

Health Benefits

Being such a nutritious vegetable, Brussels sprouts are extremely beneficial for the health.

Digestion and Diet – Every cup of this vegetable has 4 gm of dietary fiber. The fiber prevents constipation, aids in digestion and checks low blood pressure level. The high fiber content controls hunger pangs and, thus, keeps from over-eating. It also protects the stomach lining by preventing Helicobacter pylori from over-growing, which encourages gastric cancer.

Cardiovascular Support – This sprout contains an extremely powerful and effective compound, called isothiocyanate sulforaphane. This compound keeps a check on anti-inflammatory activities in the cardiovascular system. The vegetable also prevents ischemic heart disease, arteriosclerosis and onslaught of heart attack.

Images of Brussels Sprouts

Brussels Sprouts Image

Cancer Prevention – Detox-activating isothiocyanates, present in Glucosinolates in the sprout, fights against ovarian, bladder, prostate, lung, colon and breast cancer viruses.

Vitamin C – The vitamin C content boosts up immunity, maintains the blood pressure level, manages hyper tension, protects against lead toxicity and prevents cataracts. It is also an effective anti-oxidant which prevents stroke, heart diseases and atherosclerosis.

Vitamin K – These sprouts have a high amount of vitamin K in them. It improves bone health, promotes nerve and brain functioning, as well as prevents hardening of the body tissues due to calcium deficiency.

Vitamin A – This vitamin content improves the bone and teeth health, enhances body immunity, prevents the urinary stone, as well as fights against macular degeneration and cataract of the eyes.

Folate – This property is crucial for the biochemical event called methylation cycle in the body. It also suppresses the amino acid which encourages heart diseases.

Inflammation – These sprouts contain Glucobrassicin that resists inflammation on the genetic level. The vitamin K property is also highly effective in maintaining the inflammatory responses in the body.

Anti-oxidants – Many highly beneficial anti-oxidants like vitamin A, C and E are present in this vegetable. It also contains mineral manganese, quercitin, kaempferol and isorhamnetin, which protects the body cells against oxidative stress.

DNA – It contains sulphotransferase enzyme activity controlling compounds which stabilize the DNA within white blood corpuscles.

Cholesterol – Its high fiber content decreases the cholesterol level.

Side Effects

Like most other sprouts, Brussels sprouts also can lead to digestion problems if over eaten. If anyone is allergic to vegetable that belong to the group of cabbages, then he should strictly avoid eating these sprouts, as well.

Photos of Brussels Sprouts

Brussels Sprouts Photo

During Pregnancy

It is, usually, recommended eating Brussels sprouts during pregnancy and lactation as it is full of nutrients and minerals. Vitamin A, C and K, iron, magnesium, potassium, fiber, manganese and folate content in the sprout can be beneficial for a healthy pregnancy and uncomplicated delivery of the baby.

How to Cook Brussels Sprouts

Discolored leaves and stems should be removed before washing the sprouts. To get its best taste and nutritional enhancement, cut it into small pieces and let it be for 5-10 min and then cook.

Uses

There is not much use of this vegetable apart from its edibility.

Edible Use

It is rarely eaten raw and is cooked into many dishes across the world.

Medicinal Use

This sprout has been used as a poultice in some traditional medical treatments since ancient days.

Recipes

Many people wonder how to cook Brussels sprouts. It can be made in to various dishes.

Brussels Sprouts Recipe Image

Brussels Sprouts Recipe

  • Roasted Brussels sprouts
  • Brussels sprouts with bacon
  • Brussels sprouts salad
  • Baked Brussels sprouts
  • Steamed Brussels sprouts
  • Grilled Brussels sprouts
  • Caramelized Brussels sprouts
  • Sautéed Brussels sprouts
  • Brussels sprouts casserole
  • Fried Brussels sprouts
  • Oven roasted Brussels sprouts
  • Roasted Brussels sprouts with balsamic
  • Brussels sprouts soup
  • Pickled Brussels sprouts
  • Frozen Brussels sprouts recipe
  • Brussels sprouts with pancetta
  • Brussels sprouts and chestnuts

Availability

They are available in the market throughout the year. Their peak season is between autumn and spring.

Storage

Store the Brussels sprouts in a plastic bag and keep it in the fridge, without washing or trimming. It can be stored till about for 10 days.

Fun Facts

Know some fascinating facts about Brussels sprouts, in here.

  • Smaller sprouts taste better.
  • A survey in the year 2002 said that these are the most hated vegetable in Britain.
  • These sprouts got their name from the place Brussels in Belgium, where it has been grown widely since the 16th century.
  • It was introduced to France and England during the 19th century.
  • They were introduced to USA during the early 19th century and were started being commercially cultivated from the year 1925.

Pictures

See the pictures below of fresh, green Brussels sprouts. Identify the fresh ones in the market next time and do not buy the yellowish, stale ones.

Pictures of Brussels Sprouts

Brussels Sprouts Picture

References:

http://en.wikipedia.org/wiki/Brussels_sprout

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10

http://www.fatsecret.com/calories-nutrition/usda/brussels-sprouts

http://www.healthdiaries.com/eatthis/15-facts-about-brussels-sprouts.html

http://www.freshforkids.com.au/veg_pages/brussels_sprout/brussels_sprout.html

Leave a Reply

Your email address will not be published. Required fields are marked *

Connect with only foods

Get the latest recipes and tips delivered right to your inbox.