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Vegetables / Brussels sprouts

Brussels sprouts - A rich source of vitamin A, vitamin C, folic acid, and dietary fiber

1. Brussels Sprout Facts
2. Types of Brussels Sprouts
3. Nutritional Value
4. Health Benefits
 
 
 

Brussels Sprout Facts

Brussels sprouts, or Brassica oleracea gemmifera, are related to other better-known vegetables in the brassica genus like broccoli, cabbage and cauliflower. They are part of the cruciferae or mustard family, so known because of a four-part flower in the shape of a cross. Brussels sprouts are a small round vegetable consisting of many green leaves wrapped tightly around each other, like a cabbage but smaller.
 
History and Origin
Sprouts were believed to have been cultivated in Italy in Roman times, and possibly as early as the 1200s in Belgium. The modern Brussels sprout that we are familiar with was first cultivated in large quantities in Belgium (hence the name "Brussels" sprouts) as early as 1587.
 

Types of Brussels Sprouts

There are many different hybrid cultivars available throughout the world, some being purple in colour, such as the 'Ruby Crunch' or the 'Red Bull'. However,there are two main types of brussels sprouts, a tall variety and a short variety. In Australia they are not sold by variety.

Brussels Sprout Nutritional Value

Vegetables " Brussels Sprouts " ( Nutritional value )
Nutritional value per 100 g
Brussels sprouts, cooked, boiled, drained, without salt
Weight of Vegetable - 1 cup = 156 g
Nutrient ( Proximate's )
Unit
Value
Daily Value %
Energy
kcal
36
1.7%
Protein
g
2.55
5.1%
Total lipid (fat)
g
0.50
0.7%
Carbohydrate, by difference
g
7.10
2.3%
Fiber, total dietary
g
2.6
10.4%
Sugars, total
g
1.74
 
Minerals
Calcium, Ca
mg
36
3.6%
Iron, Fe
mg
1.20
6.6%
Magnesium, Mg
mg
20
5%
Phosphorus, P
mg
56
5.6%
Potassium, K
mg
317
9%
Sodium, Na
mg
21
0.8%
Zinc, Zn
mg
0.33
2.2%
Copper, Cu
mg
0.083
4.1%
Manganese, Mn
mg
0.227
11.3%
Selenium, Se
µg
1.5
2.1%
Vitamins
Vitamin C, total ascorbic acid
mg
62.0
103.3%
Thiamin (B-1)
mg
0.107
7.1%
Riboflavin (B-2)
mg
0.080
4.7%
Niacin (B-3)
mg
0.607
3%
Pantothenic acid (B-5)
mg
0.252
2.5%
Vitamin B-6
mg
0.178
8.9%
Folate (B-9)
µg
60
15%
Vitamin B-12
µg
0.00
 
Vitamin A, IU
IU
775
15.5%
Vitamin E (alpha-tocopherol)
mg
0.43
1.4%
Vitamin D
IU
0
 
Vitamin K (phylloquinone)
µg
140.3
175.3%
Lipids
Saturated Fatty Acids
g
0.102
 
Monounsaturated Fatty Acids
g
0.038
 
Polyunsaturated Fatty Acids
g
0.255
 
Trans Fatty Acids
g
0.000
 
Carotenoids
Beta-Carotene
µg
465
 
Lutein + zeaxanthin
µg
1290
 
Lycopene
µg
0
 

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Brussels Sprouts Nutritional Value
An 80g serving contains four more times vitamin C than an orange and a cup of cooked sprouts is only about 60 calories.


Brussels Sprout Health Benefits

Brussels sprouts have many health benefits. Add brussels sprouts to your diet to prevent cell damage, prevent many common cancers, support eye health, keep skin healthy, support the digestive system, detox support and cardiovascular support. Brussels sprouts are high in antioxidants and regarded as being anti-inflammatory.

 

Steaming, oven roasting or stir frying brussels sprouts, as opposed to boiling them, will retain their health benefits significantly. Overcooking sprouts will smell like rotten eggs due to the high levels of sulforaphane they contain. This vegetable is supposedly an aid for fertility due to it's high folic acid content. An 80g serving contains four more times vitamin C than an orange and a cup of cooked sprouts is only about 60 calories.

 

With the high levels of vitamins A and C, folic acid and dietary fibre, research indicates brussel sprouts can help protect against colon and stomach cancer. Studies have suggested that increasing your consumption of sprouts decreases the risk of obesity, diabetes, heart disease and promotes a healthy complexion, increased energy, and overall lower weight.


 
BRUSSELS SPROUT
 

SUPPORTS EYE HEALTH

Vitamin C

BONE HEALTH

High content of vitamin K

   

DIABETES

Antioxidant known as alpha-lipoic acid

PROTECTION AGAINST SOME CANCERS
Sulfur-containing sulforaphane
   
MACULAR DEGENERATION
Antioxidant - zeaxanthin, filters out harmful blue light rays

HEART DISEASE

Anti-inflammatory benefits

   

DETOX SUPPORT
Rich in sulfur-containing nutrients

OBESITY

Low in calories and a potent anti-inflammatory

   
   
 
HEALTH
 

 

References

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
 

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