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Brussels
sprouts
- A rich source of vitamin
A, vitamin C, folic acid, and dietary fiber |
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| 1. Brussels Sprout
Facts |
2. Types of Brussels
Sprouts |
3. Nutritional Value |
4. Health Benefits |
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Brussels
Sprout Facts |
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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. |
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| 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. |
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Types
of Brussels Sprouts |
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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. |
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Brussels
Sprout Nutritional Value |
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Vegetables
" Brussels Sprouts "
(
Nutritional value )
Nutritional value per 100 g
Brussels sprouts, cooked, boiled,
drained, without salt |
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Weight
of Vegetable - 1 cup = 156 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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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 |
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| Minerals |
Calcium,
Ca |
mg
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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 |
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Vitamin
A, IU |
IU |
775 |
15.5% |
Vitamin
E (alpha-tocopherol) |
mg |
0.43 |
1.4% |
Vitamin
D |
IU |
0 |
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Vitamin
K (phylloquinone) |
µg |
140.3 |
175.3% |
Lipids |
Saturated
Fatty Acids |
g |
0.102 |
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Monounsaturated
Fatty Acids |
g |
0.038 |
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Polyunsaturated
Fatty Acids |
g |
0.255 |
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Trans
Fatty Acids |
g |
0.000 |
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| Carotenoids |
Beta-Carotene |
µg |
465 |
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Lutein
+ zeaxanthin |
µg |
1290 |
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Lycopene |
µg |
0 |
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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 |
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Brussels
Sprouts Nutritional Value |
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80g serving contains four more times
vitamin C than an orange and a cup
of cooked sprouts is only about
60 calories. |
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Brussels
Sprout Health Benefits |
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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. |
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BRUSSELS
SPROUT |
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SUPPORTS EYE
HEALTH
Vitamin C
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BONE HEALTH
High content of vitamin
K
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DIABETES
Antioxidant known as alpha-lipoic acid
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PROTECTION
AGAINST SOME CANCERS
Sulfur-containing sulforaphane |
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MACULAR
DEGENERATION
Antioxidant
- zeaxanthin, filters out harmful blue light
rays |
HEART DISEASE
Anti-inflammatory benefits
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DETOX SUPPORT
Rich in sulfur-containing nutrients
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OBESITY
Low in calories and a potent anti-inflammatory
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HEALTH |
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References
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Nutrient Database
- USDA
(United States Department of Agriculture) |
Reference Values
for Nutrition - FDA
U.S. Food and Drug Administration |
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For
More Information |
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