Brussels Sprouts: A Nutritional Powerhouse
Brussels sprouts are a cruciferous vegetable that is packed with nutrients. They are a good source of fiber, vitamins, and minerals, and have been linked to a number of health benefits, including reducing the risk of cancer, heart disease, and diabetes.
Nutritional Value
One cup of cooked Brussels sprouts contains the following nutrients:
- Calories: 60
- Protein: 4.3 grams
- Fat: 0.8 grams
- Carbs: 12 grams
- Fiber: 4.4 grams
- Sugar: 2.9 grams
Brussels sprouts are also a good source of vitamins A, C, and K, as well as folate, potassium, and manganese.
Health Benefits
Brussels sprouts have been linked to a number of health benefits, including:
- Reduced risk of cancer: Brussels sprouts contain compounds that have been shown to inhibit the growth of cancer cells. These compounds include sulforaphane, indole-3-carbinol, and diindolylmethane.
- Reduced risk of heart disease: Brussels sprouts are a good source of fiber, which can help to lower cholesterol levels and reduce the risk of heart disease.
- Reduced risk of diabetes: Brussels sprouts contain compounds that have been shown to improve insulin sensitivity and reduce blood sugar levels.
- Improved digestion: Brussels sprouts are a good source of fiber, which can help to improve digestion and prevent constipation.
- Boosted immunity: Brussels sprouts are a good source of vitamin C, which is essential for a healthy immune system.
How to Cook Brussels Sprouts
Brussels sprouts can be cooked in a variety of ways, including:
- Roasting: Roasting Brussels sprouts is a great way to bring out their sweetness. Simply toss the Brussels sprouts with olive oil, salt, and pepper, and roast them in a preheated oven at 425 degrees Fahrenheit for 20-25 minutes, or until they are tender and browned.
- Sautéing: Sautéing Brussels sprouts is a quick and easy way to cook them. Simply heat some olive oil in a skillet over medium heat, and add the Brussels sprouts. Cook the Brussels sprouts for 5-7 minutes, or until they are tender and browned.
- Steaming: Steaming Brussels sprouts is a healthy way to cook them. Simply place the Brussels sprouts in a steamer basket over a pot of boiling water. Cover the pot and steam the Brussels sprouts for 5-7 minutes, or until they are tender.
Conclusion
Brussels sprouts are a delicious and nutritious vegetable that can be enjoyed in a variety of ways. They are a good source of fiber, vitamins, and minerals, and have been linked to a number of health benefits. So next time you're looking for a healthy side dish, reach for Brussels sprouts!
How many calories are in Brussel Sprouts?
Each 8 sprouts of Brussel Sprouts contains 60 calories.
Brussel Sprouts Nutritional Information
| Nutrient | Amount per 8 sprouts (168g) |
|---|---|
| Calories | 60 Calories |
| Protein | 4.3g |
| Fat | 0.8g |
| Saturated Fat | 0.2g |
| Cholesterol | 0mg |
| Carbohydrates | 12g |
| Dietary Fiber | 4.4g |
| Sugar | 2.9g |
| Sodium | 0.035mg |
| Potassium | 0.5326mg |
| Calcium | 0.06mg |
| Iron | 0.002mg |