1. Nutrient-rich
Brussels sprouts are LOADED with vitamins and minerals. The vitamin breakdown for a cup of cooked, plain brussels sprouts contains:
- Energy: 70
- Protein: 5.5 grams
- Fats: 0.5 grams
- Carbs: 14.5 grams
- Fiber: 6 grams
- Folate: 21% of the Each day Worth (DV)
- Riboflavin: 11% of the DV
- Thiamin: 17% of the DV
- Vitamin B6: 19% of the DV
- Vitamin C: 129% of the DV
- Vitamin Okay: 238% of the DV
- Copper: 13% of the DV
- Iron: 13% of the DV
- Potassium: 13% of the DV
A few of these vitamins might be kinda troublesome to get in a plant-based weight loss plan — like vitamin B6 and iron. And also you’ll get a whopping quantity of vitamin C and vitamin K — 129 p.c of the DV and 238 p.c of the DV (respectively) for simply 1 cup!
We’ll take our multivitamin halved, tossed in oil, and roasted, thanks.
2. Low in energy
Brussels sprouts are additionally naturally low in energy, with a cup clocking in at simply 70 calories. (Simply be aware you’ll up the calorie depend when you add oil!)
For those who’re making an attempt to lose weight or preserve you’re weight, rounding out a meal with a heaping serving to of brussels sprouts is a wonderful manner so as to add a LOT of meals for just a bit little bit of energy. Plus the fiber will enable you keep fuller and extra happy.
3. Good for decrease carb diets
And did we point out they’re low in carbs too? Like most Brassica veggies (assume broccoli, cabbage, cauliflower), brussels sprouts are pretty low in carbs.
A cup presents about 14 grams of whole carbs, however simply 8 grams of web carbs because it additionally accommodates 6 grams of fiber. Excellent news, for those who’re following a low carb or keto diet!
4. Filled with antioxidants
Brussels sprouts are loaded with antioxidants like vitamin C, beta-carotene, kaempferol, and sulfur-based compounds.
And, we all know, the phrase “antioxidant” has turn into a little bit of a buzzword. We nearly anticipate to see it slapped on the meals label each time we decide up a healthy-ish meals product.
However antioxidants do play a extremely vital position. Reactive oxygen species (ROS) are compounds that may construct up in your cells over time and trigger injury (generally known as oxidative stress) once they attain excessive sufficient ranges. These ROS are launched by way of our pure organic processes — so a small quantity of them are wholesome and obligatory! However free radicals from meals, drinks, polluted air, and family merchandise might also contribute to their formation.
These ROS could also be a think about untimely getting old and numerous well being issues, as they’ll trigger cells to die earlier than their time. Nevertheless, antioxidants (get it? AntiOXidants?) will help to neutralize ROS and reverse oxidative stress.
Simply considered one of many causes to like these little pocket-sized cabbages.
5. Fiber-full
Brussels sprouts are additionally an incredible supply of fiber, with a cup (cooked) containing 6 grams.
As you could have heard, fiber helps you poop. Bless you, fiber!
Nevertheless, the advantages of fiber are far more in depth than that. Fiber serves as a meals supply for the wholesome micro organism that reside in your massive gut. When these micro organism digest fiber, they launch short-chain fatty acids that may assist optimize your blood sugar levels, immune operate, starvation hormones, and even your mind.
6. Could have neuroprotective properties
Kaempferol — one of many key antioxidant compounds in brussels sprouts — could assist protect your brain.
In a 2013 lab study, researchers discovered that rat nerve cells given kaempferol extracted from brussels sprouts for 4 weeks had considerably decrease ranges of oxidative stress. Researchers additionally famous boosted safety from amyloid beta peptide toxicity (which is assumed to contribute to the event of Alzheimer’s illness).
Take into account, although, that this was a lab examine on animal cells and no precise brussels sprouts have been eaten. So we don’t know for certain how these results would possibly play out in an individual who simply enjoys a great serving of brussels sprouts.
7. Could assist scale back most cancers threat
Brussels sprouts could have some cancer-protective properties. However say it with us: BRUSSELS SPROUTS WILL NOT CURE CANCER.
The antioxidants in brussels sprouts can typically assist hold your cells functioning in an optimum manner. However an outdated test-tube study additionally discovered brussels sprout extracts could assist protect your DNA from injury brought on by carcinogenic (cancer-causing) compounds. This would possibly assist stop broken or cancerous cells from replicating.
These test-tube research supply an incredible space of alternative for future analysis (and an incredible excuse to eat all of the brussels sprouts), however the science isn’t 10/10 confirmed.
8. Could increase your immune well being
Brussels sprouts are completely loaded with vitamin C, offering over a day’s price in simply 1 cup.
Along with being an antioxidant, research shows vitamin C performs a key position in immune health in a number of other ways. It helps assist healthy skin, which after all is a significant bodily barrier to disease-causing pathogens.
Vitamin C can be primarily a “power-up” for immune cells, serving to them to extra successfully goal, assault, and get rid of cells or organisms that they’ve recognized as dangerous.
Moreover, excessive doses of vitamin C might also assist to forestall and deal with respiratory infections. It’s thought that underneath these extraordinarily hectic circumstances, the physique’s vitamin C wants may very well enhance.
9. Good supply of plant-based omega-3s
Omega-3 fatty acids are obligatory for mind well being, coronary heart well being, and inflammatory steadiness, however plant-based eaters can typically discover it exhausting to get enough.
For those who can’t bear to choke down any extra flax seeds, including some brussels sprouts could enable you get sufficient omega-3s in a a lot tastier manner. (We’re (o)mega pumped about this! 😉 )
A cup accommodates 0.16 grams of alpha-linolenic acid, the important thing omega-3 fats that our our bodies use, which is roughly 10 p.c of our every day omega-3 wants.
10. Has anti-inflammatory properties
Brussels sprouts might also supply some anti-inflammatory properties.
Inflammation is an immune response that’s completely regular and wholesome when sickness or harm happen. It truly attracts further immune cells to the location in order that the menace might be neutralized and therapeutic can begin ASAP. Nevertheless, inflammation can go a bit of haywire typically and stick round for longer than it must, or trigger a extra widespread, inflammatory course of.
Any such persistent, systemic inflammation is related to weight achieve, type 2 diabetes, coronary heart illness, and autoimmune illness.
Nevertheless, anti-inflammatory brokers — just like the highly effective antioxidants in brussels sprouts — *would possibly* assist to lower ranges of irritation in your physique and promote extra steadiness.
11. Good in your eyes
Brussels sprouts are actually good in your peepers. They include a good quantity of beta-carotene, an antioxidant pigment that the physique can convert to vitamin A (which is vital for imaginative and prescient). Brussels sprouts additionally include excellent-for-your-eyes carotenoids lutein and zeaxanthin.
Lutein and zeaxanthin are a few of the main pigments present in your eye, and researchers have discovered that lutein and zeaxanthin in meals could assist to support eye health by defending in opposition to blue light and oxidative injury.