Brussels Sprouts
Overview
Brussels sprouts are a cruciferous vegetable, part of a botanical family which also includes cauliflower, broccoli, kale, and cabbage. Such a grouping may be unsurprising when the visual appearance of Brussels sprouts is considered: they strongly resemble miniature cabbages. The vegetables grow in bunches on tall, thick stalks; while the individual Brussels sprouts are usually only about one inch in diameter, the Brussels sprout plant may actually grow to be as high as three feet. Fresh Brussels sprouts should be firm and are typically a vibrant green color, although some varieties include a reddish tone. Brussels sprouts that appear yellowed or dull in color and somewhat wilted are past their prime and therefore not ideal for consumption. The prime season for Brussels sprouts is between fall and early spring. Fresh Brussels sprouts can be stored in the refrigerator for up to four days; they may also be stored in the freezer for up to one year, but blanching the vegetables first is recommended before freezing.
History
As their name might suggest, Brussels sprouts originated in Belgium, a country of which the capital is Brussels; as their appearance might suggest, they descend from the wild cabbage. The vegetables were first grown in this region in the sixteenth century, and did not spread throughout the rest of Europe until the twentieth century, during World War I. However, in the early 1800s, Brussels sprouts were introduced in America by President Thomas Jefferson. While Brussels sprouts are now grown worldwide, Brussels sprouts from the United States are grown primarily in California.
Nutritional Information
Brussels sprouts have a similar nutritional composition to broccoli. They are high in Vitamins A, C, K, and B6, as well as folic acid, fiber, and potassium. Compared to other vegetables, Brussels sprouts are also quite high in protein: in one 3.5 ounce serving of Brussels sprouts there are approximately 2.3 grams of protein. One such serving of the vegetable also contains only 35 calories, less than one gram of fat, no cholesterol, and over three grams of fiber. Brussels sprouts also contain calcium, thiamine, phosphorus, magnesium, and iron, as well as many other important nutrients.
The phytonutrients found in Brussels sprouts have many positive health effects including the ability to lower the risk of certain cancers. Brussels sprouts contain indole as well as sinigrin; sinigrin is a substance that helps initiate apoptosis in precancerous cells. This process leads to the death of these cells and therefore helps prevent the development of cancer. It is the breakdown of sinigrin, this potentially cancer-fighting substance, that is responsible for the distinct smell of Brussels sprouts.
The substance sulforaphane, which is also found in Brussels sprouts, increases the production of specific enzymes in the body that can help prevent damage caused by free radicals, rid the body of toxins, and neutralize carcinogens. In fact, cruciferous vegetables have been shown to help rid the body of harmful carcinogens more quickly than other vegetable families. Sulforaphane may also be linked to a reduction in the risk of prostate cancer.
Health Benefits
The abundance of nutrients and antioxidants contained in Brussels sprouts contributes to the wide range of positive health benefits offered by the vegetable. Brussels sprouts may prevent conditions such as hypothyroidism, cataracts, high blood pressure, and diabetes while also reducing the risk of stroke and strengthening the functioning of the heart and capillaries. The vegetable may also help reduce the risk of developing multiple sclerosis, aid in the relief of asthma symptoms, and increase the effectiveness of the immune system.
Perhaps the most notable health benefit offered by Brussels sprouts is their potential to reduce the risk of cancer. This vegetable has been show to contribute to a decreased risk in colorectal, prostate, lung, and breast cancers. A study conducted in the Netherlands reported that a diet that includes Brussels sprouts may produce a rather significant decrease in measured DNA damage. In this study, five men ate 300 grams of cooked Brussels sprouts daily while five other men did not include any cruciferous vegetables in their diets. The study showed that there was a 28 percent decrease in measured DNA damage among the participants who consumed Brussels sprouts daily. Since cancer occurs because of changes to cell DNA, such a result suggests that the vegetable contributes to a reduced risk of cancer.
References
- Holford, P. The optimum nutrition bible, Little Brown Group (2004)
- Holford, P & Lawson, S. Optimum Nutrition Made Easy How to achieve optimum health, Piatkus Books (2008)
- Murray, M.T. et al., Encyclopedia of healing foods, London : Piatkus (2005)
- The National Research Council. Recommended Dietary Allowances, 10th ed, National Academy of Sciences (1989)
- Werbach, M. Nutritional Influences on Illness, 2nd ed, Third Line Press (1993)
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