Brussels Sprouts are Brassicaceae vegetables that resembles a greenish-yellow miniature cabbages.
Plant Description
History
Types & Varieties
Mechanism of Action
Additional Information
Key Actions
Usable Parts
Directions of Preparation
• Roasted:
Halve the Brussels Sprouts and arrange cut-side-down in a single layer on a baking sheet lined with parchment paper or in a baking dish. Drizzle with Olive Oil and pinch of salt. Roast in a preheated oven at 400 F until browned on the exterior and tender on the inside. Smaller Brussels Sprouts (about 1” in diameter) should be roasted for 18 minutes, while those 1.5” in diameter or larger may take 20-25 minutes.• Steamed:
Fill the bottom of a pot with 2 inches of Water. Cover and bring to a Boil. Place cleaned and trimmed Brussels Sprouts in a Steamer basket and insert into the pot. Turn heat to medium, cover pot, and allow to cook for 6-8 minutes or until just tender. Allow Steam to escape by uncovering pot every few minutes to release the strong Sulfur compounds.• Shaved:
Slice Brussels Sprouts in half lengthwise. With cut side down, slice into thin rounds and then separate the leaves into shreds with your fingers. These can be used in salads or a quick sauté with a little Olive Oil.
Recommended Dosage
Its Active Constituents:
• Brussels Sprouts is a source of Vitamin K, Lutein, xeaxanthin and the anti-oxidant glutathione.
• Its are excellent in Vitamin C, Vitamin K.
• Its are very good in Dietary Fiber, Iron, Potassium, Vitamin B1, Vitamin B6, Vitamin A, Beta-Carotene, Vitamin E.
• It has average trace of Calcium, Magnesium, Phosphorus, Manganese, Selenium, Vitamin B2, Vitamin B3, Vitamin B5, Lutein + Zeaxanthin.
Health Benefits of Brussels Sprouts
Bones
• Brussels Sprouts are loaded with Vitamin K which is helpful/protect against Bone loss, clotting of blood, thus plays a role in Bone Health.
Foods & Bones
Cancer & Tumor Prevention
• Brussels Sprouts could help reduce the incidence of Colon Cancer. Brussels Sprouts contain a chemical called sinigrin (which suppresses the development of preCancerous cells).
• The breakdown product of sinigrin (allyl isothiocyanate) is the active ingredient in Brussels Sprouts and is responsible for the characteristic smell of sprouts. It works by persuading the preCancerous cells to apoptosis (a natural process where cell commit suicide).
• They are high in isothiocyanates and Sulforaphane, which are compounds known to help Fight Cancer by:
* Inhibiting cell proliferation,
* Neutralizing carcinogens,
* Helping to detoxify nasty environmental toxins,
* Production of phase-2 enzymes.
• Sulforaphane increases the production of phase-2 enzymes, which can disarm damaging free radicals and help Fight carcinogens. Sulforaphane is the most potent inducer of phase-2 enzymes of any Phytochemical known to Date.
• Phytochemicals found in Cruciferous Vegetables (namely Sulforaphane and Indoles) are among the most potent naturally occurring Anti-Breast Cancer agents ever identified.
Note:
* It’s best to eat Cruciferous Vegetables raw or lightly cooked, as their Phytochemicals can be destroyed by heat.
• Brassica Vegetables contain compounds known to have anti-oxidant effects, such as Glucosinolates, Flavonoids, and Vitamin C and have been widely studied for Anti-Cancer effects.
• High consumption of brassica Vegetables (Brassica oleracea) may be associated with decreased risk of Cancers of the lung, stomach, colon, and rectum.
• Eating about 2 cups of brassica Vegetables (Brassica oleracea) decreases the risk of developing bladder Cancer by about 30% in men and women.
• Types of Glucosinolates (Sulforaphane and Indole-3-carbinol) contained in brassica Vegetables (Brassica oleracea), have been shown to regulate genes that prevent Cancer cell proliferation and viability.
Foods & Cancer
Detoxification
• Brussels Sprouts provide disease protection and acts like natural detoxifiers (meaning they help deactivate potentially damaging chemicals or eliminate them out of the body more quickly).
Foods & Detoxification
Diabetes
• Brussels Sprouts Fiber helps regulate blood sugar levels and insulin levels. Several studies have linked an increased intake of Cruciferous Vegetables to a decreased risk of Diabetes, due to their anti-oxidant power and Fiber content.
• It also contain alpha-lipoic acid (an anti-oxidant that’s been studied for its potential ability to help improve insulin function).
Foods & Diabetes
Digestive System
• Brussels Sprouts Fiber supports Digestive health and helps feed the beneficial gut bacteria.
Foods & Digestive System
Immune System
• Brussels Sprouts is packed with Vitamin C (an important nutrient acts as an anti-oxidant, supports immunity, vision, and Iron absorption, and needed for collagen production).
• Its Anti-Inflammatory power is tied to a reduced risk of chronic diseases (including heart disease and Cancer), protect cells from DNA damage, fend off aging and may help manage inflammatory conditions (including type 2 Diabetes, Rheumatoid Arthritis, inflammatory bowel disease, and Obesity).
Foods & Immune System
Intestine
• Sulfur compounds in Brussels Sprouts are known to reduce ulcer risk by limiting Helicobacter pylori (H. pylori) overgrowth and preventing bacteria from clinging to The Stomach wall.
Foods & Intestine
Oral & Dental
• Brussels Sprouts is packed with Vitamin C (an important nutrient acts as an anti-oxidant, supports immunity, vision, and Iron absorption, and needed for collagen production), thus helpful in preventing/healing Scurvy.
Foods & Dental
The Recommended Daily Allowance (RDA) of Brussels Sprouts
The Recommended Daily Allowance (RDA)
(per 100g) of
Brussels Sprouts
