Introduction: Brussels sprouts are rich in glucosinolates and help eliminate potential carcinogens from the body. They contain 20 essential vitamins, which help boost the immune system and reduce the risk of infections. They can even promote cell growth, protect cells from oxidative damage, and provide anti-aging effects.
Don't be fooled by the appearance of this miniature vegetable, as its nutritional value is anything but "mini." Brussels sprouts are a prime example of this. This vegetable, which looks a bit like a small cabbage, has surprisingly been found to have anti-cancer properties according to foreign research.
According to a report by Natural News in the U.S., a study from the Linus Pauling Institute at Oregon State University pointed out that Brussels sprouts, a common food in Western diets, are rich in glucosinolates and help eliminate potential carcinogens from the body.
3 Major Health Benefits of Brussels Sprouts:
1. Rich in Glucosinolates: Anti-Cancer and Anti-Toxin
The American Cancer Society also notes that Brussels sprouts, along with broccoli, cabbage, kale, and collard greens, belong to the cruciferous vegetable family. Research shows that cruciferous vegetables can help lower the risk of colorectal, lung, prostate, breast, and bladder cancers.
Like other cruciferous vegetables, Brussels sprouts are rich in glucosinolates, which are compounds of isothiocyanates. These act as natural pesticides in plants. Glucosinolates must be converted into sulforaphane or erucin through chewing and biological processes in the gut to activate detoxifying enzymes in the human body. This can cause cancer cells to die and also reduce the risk of poisoning and chronic diseases such as lung inflammation or gastritis caused by *Helicobacter pylori*.
Garlic and Bell Pepper Brussels Sprouts
2. Diverse Vitamins: Great for Health
Brussels sprouts contain 20 essential vitamins, including important vitamins A, B, C, and K, which help boost the immune system and reduce the risk of infections. They can even promote cell growth, protect cells from oxidative damage, and provide anti-aging effects.
In addition, Brussels sprouts also contain carotenoids such as zeaxanthin and lutein, which help maintain good eyesight and are beneficial for developing children and the elderly with vision degeneration.
Vitamin K also helps inhibit calcium loss and prevent osteoporosis. It also aids in blood clotting, helping wounds to heal quickly and reducing inflammation or blood-related problems with abnormal clotting functions. Brussels sprouts are also rich in minerals such as zinc, potassium, calcium, phosphorus, magnesium, and manganese, which help promote cell division, repair, and regeneration.
3. Rich in Dietary Fiber: Aids in Bowel Movements
Half a cup of Brussels sprouts contains about 6 grams of carbohydrates, 2 grams of which are dietary fiber. Dietary fiber increases the volume and weight of stool, helping to stimulate intestinal peristalsis for detoxification. It also helps lower cholesterol, reduce the risk of cardiovascular disease, and even prevent type 2 diabetes.
Oyster Sauce Brussels Sprouts
Cooking Tips:
A study published in the *British Journal of Nutrition* in 2003 pointed out that when cruciferous vegetables are boiled for 9 to 15 minutes, their glucosinolate content decreases by 18 to 59%. Therefore, researchers recommend eating them raw, or steaming or stir-frying them for a short time to preserve the anti-cancer active ingredients. Prolonged boiling in water should be avoided.
The slight odor and slightly bitter taste after cooking are due to the sulfur-containing compounds in the isothiocyanates. However, it is this component that gives Brussels sprouts their anti-cancer properties.
If you don't like the bitter taste of Brussels sprouts, you can sauté them with minced garlic or drizzle with olive oil and pair them with other tasty vegetables or fresh herbs to create a delicious "cruciferous salad." This way, you won't reduce the anti-cancer activity, and you can enjoy a light and non-greasy meal.
Shopping Tips:
Brussels sprouts are small leafy buds that grow along the stem, and their season lasts from October to March of the following year. When buying, it's best to choose firm and bright green sprouts; the smaller they are, the sweeter the taste.
Curried Potato and Brussels Sprouts