Nutrition alert: Here’s what a 100-gram serving of Brussels sprouts contains

Brussels sprouts – these tiny green globes are bursting with an arsenal of health benefits waiting to be unlocked. Don’t let their unassuming appearance fool you. Brussels sprouts are nutritional powerhouses, packed with vitamins, minerals, and powerful plant compounds. They’re low in calories, high in fibre, and boast impressive amounts of vitamin C, K, and folate.

Dr Shuchin Bajaj, general physician and founder-director, Ujala Cygnus Group of Hospitals, helped us understand the health benefits of Brussels sprouts.

Nutritional Profile of Brussels Sprouts

A 100-gram serving of them contains the following nutrients:

– Calories: 43 kcal
– Carbohydrates: 8.95 grams
– Dietary Fibre: 3.8 grams
– Sugars: 2.2 grams
– Protein: 3.38 grams
– Fat: 0.3 grams
– Vitamin C: Brussels sprouts are rich in vitamin C, providing about 85 milligrams per 100 grams.
– Vitamin A
– Vitamin K
– Vitamin B-complex (including B1, B2, B3, and B5)
– Calcium
– Phosphorus
– Iron
– Potassium
– Magnesium
– Copper
– Manganese
– Antioxidants: Brussels sprouts contain various antioxidants, including flavonoids and glucosinolates, which may help protect cells from oxidative damage.

Health Benefits of Brussels Sprouts

– Heart Health: Brussels sprouts are high in fibre, which can help lower cholesterol levels and improve heart health. Additionally, their antioxidants may reduce inflammation and oxidative stress, further benefiting heart function.

– Digestive Health: The fibre in Brussels sprouts promotes regular bowel movements and supports a healthy digestive system. This can help prevent constipation and promote gut health.

– Bone Health: Brussels sprouts are a good source of vitamin K, which is essential for bone health and may help reduce the risk of osteoporosis.

Prioritising bone health through lifestyle and dietary changes can significantly contribute to maintaining strong and healthy bones. (Pic source: Freepik)

– Blood Sugar Control: The fibre and low glycemic index of Brussels sprouts can help regulate blood sugar levels, making them a beneficial food for individuals with diabetes or those looking to manage their blood sugar levels.

– Cancer Prevention: The antioxidants and phytochemicals in Brussels sprouts may have anticancer properties, potentially reducing the risk of certain types of cancer, although more research is needed to confirm this effect.

Can Diabetics Consume Brussels Sprouts?

Brussels sprouts can be included in the diet of individuals with diabetes. They have a low glycaemic index and provide beneficial nutrients like fibre and vitamins, which can help regulate blood sugar levels and improve overall health, said Singhwal.

Is it Beneficial for Pregnant Women?

Brussels sprouts can be beneficial for pregnant women as they are rich in essential nutrients like folate, vitamin C, and vitamin K, which are important for fetal development. However, Singhwal warned that pregnant women should consume Brussels sprouts as part of a balanced diet and avoid excessive intake due to their high vitamin K content, which can interfere with certain medications.

Things to Keep in Mind

– Allergies: Some individuals may be allergic to Brussels sprouts, so it’s important to be mindful of any allergic reactions.

– Fibre Content: Brussels sprouts are high in fibre, which can cause digestive discomfort if consumed in large amounts, especially for individuals not accustomed to a high-fiber diet.

Brussels sprouts are high in fibre, which can cause digestive discomfort

– Vitamin K Content: Brussels sprouts are rich in vitamin K, which can interfere with blood-thinning medications like warfarin. Individuals on such medications should consult their healthcare provider before consuming Brussels sprouts regularly.

Myths and Facts

– Myth: Brussels sprouts are always bitter.
Fact: Brussels sprouts can be bitter if overcooked, but proper cooking methods can enhance their flavour and make them more enjoyable.

– Myth: Brussels sprouts are not nutritious.
Fact: Brussels sprouts are highly nutritious, containing a variety of vitamins, minerals, and antioxidants that offer numerous health benefits.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.