Brussels sprouts are a part of cruciferous vegetables such as broccoli, spinach, cauliflower, etc. and these are small cabbages that form around the trunk of the plant. They are very versatile and are used in many types of diets, especially vegans and vegetarians. Its name is due to the fact that its cultivation is originally from Brussels, although now it can be seen almost anywhere on the planet.
Having a varied and balanced diet is of vital importance and this includes all fruits and vegetables, even those that are not typical of our gastronomy or region, nuts and seeds are perfect complements to our diet, as well as the vegetables.
It is also important to reduce the consumption of sugar and salt, eliminate or drastically reduce the ultra-processed and leave them only for specific times. Let’s not forget to do some type of physical activity at a moderate level several times a week to activate the heart and burn fat.
Nutritional values of Brussels sprouts
Brussels sprouts are a very rich food, nutritionally speaking, and also, if we know how to cook them, we will talk about ideas and recipes in the next section. Now we are going to focus on their nutritional values and we will understand why they have the fame they have and all the properties they have.
100 grams of this vegetable provide us with 43 kilocalories, 9 grams of carbohydrates, almost 4 grams of fiber , 3.38 grams of vegetable proteins, 2.20 mg of sugar and they are 86% water. Apart from these nutrients, we are going to review how important vitamins and minerals are and are responsible for providing the benefits and properties to Brussels sprouts.
Regarding vitamins, cabbages have several very important ones such as vitamin A, vitamin C that in this case for every 100 grams provides 142% of the recommended daily amount, vitamin K that contributes more than 220% of the recommended daily amount and vitamin B9, also known as folic acid.
With regard to minerals, Briseñas cabbages have calcium, iron, potassium, magnesium, phosphorus, selenium and sodium. All of them are of great importance for our organism, and when we know the properties we will understand it.
Maximum amount and ideas to add to the diet
We have already seen that Brussels sprouts have very high nutritional values, especially when it comes to fiber, and some vitamins such as C and K, so we have to be careful not to overeat. The consequences of an excess of vitamin C, for example, are accumulation of calcium oxalate, kidney and liver problems, cardiac arrhythmias, nausea, diarrhea, vomiting, etc.
Before we have talked about an amount of 100 grams, but it is an approximate amount to be able to calculate the nutritional values. In some foods, this amount coincides with the daily maximum, but it is not the case for cabbages.
Experts recommend eating portions of about 80 grams a day , and can go up to 90 grams if it is going to be our main dish. Cabbages can be eaten in a thousand different ways and that is why we want to help everyone add them to our daily diet or weeks with the following recipe ideas: baked au gratin, sautéed with vegetables, sautéed with Bacon, sautéed with roasted apple, in rice, garlic with mushrooms, in sauce, baked with rosemary, roasted with caramelized onion, omelette, salads, etc.
Brussels sprouts benefits
This peculiar and small vegetable has a multitude of benefits and properties that improve our health. These benefits are given by vitamins and minerals, since they work as a team and help our body.
We do not have to obsess over eating Brussels sprouts to get vitamin C, for example, since, if we have a balanced and varied diet, we will be well nourished and our values will be good. Otherwise, we do need the help of a doctor or dietitian to improve our diet and, therefore, our health.
Lower cholesterol
Cabbages are rich in calcium pectate, as are carrots, this helps reduce bad cholesterol levels in the bloodstream. This is why consuming cabbages has always been recommended in cases of high cholesterol levels.
In addition, by having a diuretic effect, it helps the body eliminate toxins and cleanse the body. This promotes the activity of the kidneys and will make us go to the bathroom more times. This effect is counterproductive, and we will see it in the section of the disadvantages. In addition, for there to be a good diuretic effect, we have to drink a lot of fluids to help the body and the kidneys.
Promotes intestinal transit
Since Brussels sprouts have a good amount of fiber, it is not recommended to exceed 80 grams, which already do a good job with our intestinal transit. Fiber also protects us from low blood glucose levels and reduces the chances of colon cancer.
It has a laxative effect, hence we recommend being careful with the amounts. They are excellent in constipation processes, protecting the intestinal flora. In addition, its glutamine content helps digestion and reduces ulcers, so from the first bite you are already helping the digestive system.
Always strong and healthy bones
The good thing about cabbages is the mixture of vitamins and minerals that have, on the one hand, calcium, and on the other, vitamin K. Together they help maintain the bone density of bones and teeth. So they help the body to have strong and healthy bones. Obviously it is not a matter of magic, but must be accompanied by a good diet rich in calcium and vitamin D, among other nutrients, and also physical exercise so as not to lose muscle mass.
Cabbages also have vitamin A and this vitamin is essential to maintain the good health of our eyes and sense of sight, even delaying eye diseases such as cataracts.
Rich in folic acid
If we are pregnant, folic acid is essential for our son or daughter to grow properly inside us and to develop well. Folic acid is vitamin B9 and all doctors prescribe it for pregnancy and breastfeeding.
In this case, if we get used to eating Brussels sprouts, it would not be necessary to use supplements, since a serving of this vegetable represents the recommended daily amount of folic acid for a pregnant woman. Although, as always, we recommend consulting everything with the doctor who is aware of our case.
Eating a lot of cabbages also has drawbacks
Almost everything in life has a good side and a bad side, and the same thing happens to Brussels sprouts. It is that they are very rich vegetables, nutritionally speaking, but their excessive consumption will take us down the street of bitterness.
It is not advisable to eat cabbages to people with a tendency to poor digestion, as it can cause gas and flatulence. If we still consume them, it is best to have a digestive infusion for dessert.
In addition, an excessive consumption of cabbages can alter the thyroid gland, especially in people with iodine deficiency. This is because cabbages, like the vast majority of crucifers, contain glucosinolates and these prevent the absorption and use of iodine, which is an essential mineral for the normal functioning of the thyroid gland.
For example, the diuretic action of cabbages is a negative aspect, since, if we have kidney problems, this overexertion to the kidneys can cause serious damage.
