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Brussels sprouts nutrition facts and health benefits you need know

Here are brussels sprouts nutrition facts and health benefits. The health benefits of brussels sprouts mentioned in this article are based on studies.

Brussels sprouts are hearty with a strong, nutty flavor. Enjoy them raw and shredded in a salad or roasted with a drizzle of olive oil. You can purchase a fresh Brussels sprout stalk, which hosts small heads neatly aligned side by side in rows, or you can buy a bag of loose sprouts, fresh or frozen.

Brussels sprouts are a cruciferous vegetable that is low in carbohydrates with lots of filling fiber. Many Brussels sprouts recipes call for bacon, butter, or maple syrup, quickly racking up the saturated fat and sugar content. Be mindful of your preparation to get the maximum benefits from this nutritional powerhouse.

1. Brussels sprouts nutrition facts

One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat. Brussels sprouts are an excellent source of fiber, vitamin C, and vitamin K. The following nutrition information is provided by the USDA.

Calories: 56
Fat: 0.8g
Sodium: 16mg
Carbohydrates: 11g
Fiber: 4.1g
Sugars: 2.7g
Protein: 4g
Vitamin K: 219mcg
Vitamin C: 97mg
Folate: 93.6mcg

Carbs: Of the 11 grams of carbohydrates in a cup of cooked Brussels sprouts, a little over 4 grams are from fiber. Fiber is an indigestible carbohydrate that helps keep you full, reduces cholesterol, regulates bowels, and helps stabilize blood sugar.

Brussels sprouts have a very low glycemic index, so they are a great choice for those on a low-carb diet or anyone who is watching their blood sugar.

Fats: Brussels sprouts contain negligible amounts of fat with a greater percentage coming from unsaturated fats than saturated fats.

Protein: With about 4 grams of protein per 1 cup cooked, Brussels sprouts are a decent source of plant-based protein, especially if you have multiple servings. However, Brussels sprouts are not a complete source of all the essential amino acids, so it is important to eat a variety of protein sources rather than relying on Brussels sprouts alone.

Vitamins and Minerals: Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate. Brussels sprouts contain 24% of the daily recommended amount of vitamin A, which is great for your eyes and internal organs.

Brussels sprouts are an excellent source of vitamin C and vitamin K, providing over 100% of your daily value of each based on a 2,000 calorie per day diet. Vitamin K is linked to heart health and longevity and is responsible for blood clotting.4 Brussels sprouts also contain manganese, which helps with metabolizing carbohydrates, amino acids, and cholesterol.

Brussels sprouts are very nutrient dense, providing over 100% of your daily value for vitamins C and K in a low-calorie, nearly fat-free package. They are also high in fiber, potassium, manganese, magnesium, and vitamin A.

Brussels sprouts nutrition facts and health benefits you need know

2. Health benefits of brussels sprouts

Hearth health

They may not be everyone’s favorite veggie, but they are powerful heart protectors.

Research published in the Journal of the American Heart Association shows that cruciferous veggies like Brussels sprouts may help to prevent clogged arteries, which is a large cause of heart attacks and strokes.

Many of the heart-healthy benefits of Brussels sprouts are credited to their fiber, carotenoids, folate, fiber, and vitamin C, E, and K. As well as their sulfur compounds, called glucosinolates, which have potent anti-inflammatory and antioxidant capabilities that help to protect cells against damage and that lower LDL cholesterol.

Some suggestions for adding Brussels sprouts into your daily vegetable dosage include throwing them into salads and stir-frys, pasta, and rice dishes. You can also roast them in olive oil and garlic.

Rich in antioxidants

Brussels sprouts offer many health benefits, their high antioxidant content is one of their dominant and outstanding characteristics. Antioxidants are compounds that reduce oxidative stress in your cells and help reduce your risk of chronic disease.

In one study, when participants consumed about 300 grams of Brussels sprouts per day, the results showed that damage at the cellular level caused by oxidative stress was reduced by 28%. The prominent antioxidant component in Brussels sprouts is kaempferol, an antioxidant that has been extensively studied for its many health-promoting properties.

May help protect against cancer

Studies show that the high concentration of antioxidants in Brussels sprouts helps the body protect against certain types of cancer. There are several possible ways this could work.

A 2008 study found that Brussels sprouts may protect against carcinogens, or carcinogens, and prevent oxidative damage to cells.

In another study, using Brussels sprouts increased levels of certain detoxifying enzymes by 15–30%. These effects may lead to a reduced risk of colorectal cancer, although more research is still needed.

In addition, free radicals are neutralized by the antioxidants in Brussels sprouts. These are compounds formed by oxidative stress that contribute to diseases such as cancer.

Brussels sprouts as an integral part of a balanced diet and healthy lifestyle, beneficial nutritional factors may help reduce cancer risk, however more research is needed.

May help maintain healthy blood sugar

In addition to being packed with nutrients and other health benefits, Brussels sprouts can also maintain stable blood sugar levels. Many studies have shown that increasing consumption of cruciferous vegetables, including Brussels sprouts, can reduce the risk of diabetes. Brussels sprouts are high in fiber, which helps regulate blood sugar levels.

Fiber moves slowly through the body without being digested and slows down the absorption of sugar into the bloodstream. Brussels sprouts also contain alpha-lipoic acid, an antioxidant that has been studied extensively for its potential effects on blood sugar and insulin levels.

Insulin is a hormone responsible for moving glucose from your peripheral blood into your cells, helping to keep your blood sugar under control.

In one study, 12 diabetic patients supplemented with alpha-lipoic acid had increased insulin sensitivity. This may be because alpha-lipoic acid helps increase insulin action more effectively to lower blood sugar. Eating plenty of Brussels sprouts in combination with another healthy diet can help you keep your blood sugar steady.

Rich in vitamin K

Brussels sprouts provide a large amount of vitamin K for the body. In fact, just a half cup (78 grams) of cooked Brussels sprouts provides 137% of your daily vitamin K needs. This important nutrient plays an important role in the body.

It is essential for blood clotting, the formation of blood clots that help stop bleeding. Vitamin K may also play a role in bone growth and may help protect against osteoporosis, a condition characterized by progressive bone loss. In fact, an analysis of seven studies concluded that vitamin K supplementation can increase bone strength and reduce fracture risk in postmenopausal women.

Remember that people taking anticoagulants should moderate their vitamin K intake. But for most people, boosting their vitamin K intake can have many health benefits.

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