Brussels sprouts vitamin profile makes these greens a superfood. They seem to be a member of the Brassicaceae household of greens and are biologically associated to kale, cauliflower, and mustard greens.
They’re among the many cruciferous greens and seem like small cabbages. They are often cooked in numerous methods and added to numerous dishes. On this article, we are going to focus on about Brussels sprouts vitamin details and well being advantages related to the winter greens.
Brussels Sprouts Vitamin Profile
Brussels sprouts are perfect for a low-carb eating regimen. They’re excessive in dietary fiber, nutritional vitamins, minerals, and antioxidants.
Based on the U.S. Division of Agriculture, 100 grams of cooked Brussels sprouts comprise:
- Energy: 36 kcal
- Protein: 2.55 grams
- Carbs: 7.1 grams
- Complete lipid (fats): 0.5 g
- Fiber: 2.6 grams
- Vitamin Okay: 140 mcg
- Vitamin C: 62 mg
- Folate: 60 mcg
- Beta-Carotene: 465 mcg
- Vitamin E (alpha-tocopherol): 0.43 mg
- Calcium: 36 mg
- Iron: 1.2 mg
- Magnesium: 20 mg
- Phosphorus: 56 mg
- Potassium: 317 mg
- Sodium: 21 mg
- Zinc: 0.33 mg
- Selenium: 1.5 mcg
It may be noticed from the desk above that Brussels sprouts are among the many meals wealthy in vitamin C. This can be a important nutrient that helps promote iron absorption and is essential for tissue restore and immune operate.
Vitamin C additionally acts as an antioxidant and might combat towards dangerous free radicals. Dietary fiber current in Brussels sprouts can promote intestine well being and enhance digestion. One other essential side of Brussels sprouts vitamin is the mineral content material within the vegetable.
Important minerals, together with potassium, iron, magnesium, and phosphorus, are essential for a number of metabolic capabilities.
Brussels Sprouts Well being advantages
The well being advantages talked about under may be attributed to the spectacular Brussels sprouts vitamin profile.
This is a listing of well being advantages this vegetable can supply:
1) Wealthy in dietary fiber
Some of the essential elements of Brussels sprouts vitamin is their fiber content material. Fiber-rich meals can shield the intestine and enhance digestion. In addition they promote the expansion of gut-friendly probiotic micro organism. Fiber can cut back the prevalence of constipation and flatulence.
2) Helps preserve blood glucose degree
Brussels sprouts vitamin profile reveals that it is a low-carb vegetable. It accommodates solely 7.1 grams of carbs per 100 grams.
Low-carb greens don’t trigger a spike in blood glucose and insulin ranges, which helps preserve a gentle degree of glucose within the blood.
Consumption of Brussels sprouts can also be allowed in low-carb diets, together with the ketogenic eating regimen, paleo eating regimen, and Atkins eating regimen in restricted quantities. Fiber current in Brussels sprouts is useful within the regulation of blood glucose degree.
Take a look at this checklist of fruits which are good for diabetics.
3) Anti-inflammatory properties
Brussels sprouts vitamin details are incomplete with out mentioning their anti-inflammatory properties.
Vitamin C and different naturally occurring plant compounds forestall the oxidation of fatty acids within the physique attributable to their antioxidant properties. That forestalls continual irritation and a number of other sicknesses similar to non-alcoholic fatty liver illness, coronary heart illness, continual fatigue, and continual complications.
Take a look at this checklist of 5 anti-inflammatory meals to incorporate in your eating regimen.
Brussels Sprouts Recipe
This straightforward and easy recipe can add all of the Brussels sprouts vitamin to your current eating regimen.
- Brussels sprouts, 1 pound
- 4 – 6 tbsps further virgin olive oil
- 5 cloves of garlic, peeled
- Salt and pepper to style
- 1 tbsp of vinegar, balsamic, or another sturdy vinegar
- Warmth oven to 400 levels. Warmth oil in a cast-iron pan over medium-high warmth, and put the Brussels sprouts lower aspect down within the pan.
- Switch the Brussels sprouts to the oven, and roast for about 10-20 minutes until the sprouts are brown and tender.
- Drizzle some balsamic vinegar, and serve sizzling or heat. Chances are you’ll add extra salt and pepper, if required.
Brussels sprouts vitamin profile is wonderful, and so they’re among the many greatest winter superfoods to think about. They’re wealthy in nutritional vitamins, minerals, and antioxidants. They will simply be included in your eating regimen with out including too many energy.