Contrary to its lovely petite appearance, roasted Brussels sprouts have massive nutritional power. Roasted Brussels sprouts are on the list of the best foods we should eat because of its miraculous effects.
Why are the calories in roasted Brussels sprouts so valued and recommended by many nutritionists? Read this article to understand roasted Brussels sprouts better.
What Are Brussels Sprouts?
Brussels sprouts belong to the cruciferous vegetables Brassica oleracea, including broccoli, cauliflower, cabbage, kale, and spinach. Brussels sprouts are extremely rich in vitamins and fiber.
The Brussels sprouts are named after Brussels’ Belgian capital, sometimes also known as the tiny cabbage. Brussels sprouts used to be on the list of most hated vegetables. The root cause is due to its bitter taste and unpleasant pungent odor.
Brussels sprouts, if cooked incorrectly, will have a very unpleasant taste. However, if cooked correctly and seasoned correctly, Brussels sprouts will have a sweet taste.
As mentioned above, Brussels sprouts are a good source of fiber and vitamins. Besides, Brussels sprouts are extremely low in fat and low in calories.
High in fiber
Fiber is not only crucial for the digestive system but also can improve cholesterol and blood sugar levels. Fiber also contributes to the prevention of diseases such as diabetes, heart disease, and bowel cancer. Every 100g of Brussels sprouts contains up to 3.5g of fiber.
We all know that every fiber intake is beneficial as long as it corresponds to an individual’s nutritional needs, compared to calories in a grilled pork chop.
Rich in vitamins and nutrients
One of the best things about Brussels sprouts is its abundance of nutrients, minerals, and vitamins. In addition to fiber, these mustard greens contain vitamin K (to aid in blood clotting), vitamin C (needed for growth and recovery), and vitamin A (good for eyesight and eye health).
Besides, Brussels sprouts also contain vitamin B9, also known as folic acid (needed for red blood cells) and manganese (good for brain health).
Low in calories
There are only about 42 calories per 100g of Brussels sprouts. That’s why you see them appear in healthy weight loss diets.
Contains many omega-3 fatty acids
For people who don’t like fish, getting enough omega-3 fatty acids can be challenging. Fatty acids are great for brain health, slow cognitive decline, and fight depression and anxiety. For every 100 grams of Brussels sprouts, you can get about 173 milligrams of omega-3 fatty acids.
Why Should We Eat Brussels Sprouts?
Interestingly, Brussels sprouts are suitable for all ages. Knowing more about the uses of Brussel’s wealth will help update your diet with a delicious and nutritious vegetable. Let’s learn more about the positive health effects of Brussels sprouts.
Good for pregnancy
Brussels sprouts are the right choice for the pregnancy diet because of their rich iron and folate sources.
Pregnant women who eat Brussels sprouts help reduce the risk of preterm birth. Brussels sprouts are also known to reduce the risk of low birth weight and prevent congenital disabilities such as spina bifida.
However, there are two cautions when eating Brussels sprouts for the pregnancy diet.
First, pregnant women absolutely must not eat raw Brussels sprouts. Remember, Brussels sprouts have to be washed thoroughly with clean water or soaked for at least 15 minutes with saltwater.
Second, Brussels sprouts contain a lot of vitamin K, which stimulates blood clotting. If pregnant women are taking anticoagulants or have blood clots, they should not eat Brussels sprouts regularly.
Good for brain health
The high levels of folic acid in Brussels sprouts help keep your brain sharp. So this is also a food that should be added to the daily diet of the elderly. Also, the amount of omega-3 fatty acids in Brussels sprouts helps the elderly prevent dementia, anxiety, or depression.
Good for bone health
Thanks to its high vitamin K content, Brussels sprouts can benefit your bones. According to studies, vitamin K helps to increase bone density and reduce the risk of fractures in osteoporosis patients and decrease bone injury in postmenopausal women.
Effects on skin beauty, keeping the shape of Brussels cabbage
Not only a delicious vegetable, but Brussels sprouts are also an excellent natural ingredient to give a woman’s skin a smooth, radiant glow.
Brussels cabbage is rich in vitamins A, B, C, and K to keep the skin young and young. In particular, Brussels cabbage is suitable for all skin types. You can use this food as a natural skincare mask.
They are also a must in the daily diet of people wanting to lose weight because of their meager calories.
Good for gut health
As mentioned above, there is a lot of fiber in Brussels sprouts. Brussels sprouts bring many significant improvements to the digestive system and intestines due to the excellent fiber content.
Fiber is an essential nutrient, making sure enough fiber in your diet is right for your health, especially for the digestive system.
According to many nutritionists, the fiber in vegetables can help prevent constipation. Fiber also promotes digestive health by helping to feed the beneficial bacteria in the gut.
Ability to prevent cancer-causing or carcinogens
Brussels sprouts are often hated for its bitter taste, but few know that this bitterness has miraculous effects. The spicy and bitter taste in Brussels sprouts is derived from antioxidants, such as indole-3 carbinol.
The antioxidants in Brussels sprouts neutralize free radicals, which are known agents that can cause cancer.
Besides, according to a few small studies, eating Brussels sprouts increases detoxifying enzymes by 15-30%. Many experts believe that this may help reduce the risk of cancer.
Can prevent lung damage
According to the research on nutrition, cruciferous vegetables like Brussels sprouts have good anti-inflammatory properties.
Another antioxidant found in Brussels sprouts is kaempferol, which has been tested in animals and has hugely potent anti-inflammatory properties.
Therefore, Brussels sprouts have exceptional anti-inflammatory properties, prevent lung damage, and even restore damaged cells in the lungs.
Reduce the risk of diabetes
Similar to other cruciferous vegetables, Brussels sprouts can help control blood sugar levels.
Nutritionists surveyed by increasing the number of cruciferous vegetables in volunteers’ diets and the results indicated that they were at a lower risk of diabetes.
The reason can come from the abundant fiber in Brussels sprouts that helps regulate the sugar level in the dish and slow the absorption of sugar into the bloodstream.
Also, Brussels sprouts contain insulin, a substance responsible for controlling blood sugar through the ability to transport sugar from the blood to the cells.
Some Notes When Eating Roasted Brussels Sprouts
Although Brussels sprouts are at the top of healthy foods, you should take some essential things to your health.
Contains a lot of arsenic
In Brussels’ roots, wealth contains arsenic, too much arsenic in the body can lead to poisoning.
Easy to cause blood clotting
Because Brussels sprouts contain a lot of vitamin K, a substance that helps in blood clotting, overeating Brussels sprouts will be dangerous for those who are taking anticoagulants.
So do not eat Brussels sprouts more than two times a week.
How To Cook Roasted Brussels Sprouts In The Right Way?
There are many ways to cook Brussels sprouts, like roasting, stir-frying, and steaming. However, the most commonly used method of cooking that is both easy and delicious is roasting.
Here is a basic recipe for roasted Brussels sprouts.
Let’s watch: How to roast Brussels sprouts?
- 4 cups of Brussels sprouts (of the cruciferous family, looks very similar to cabbage but very small in size)
- One lemon
- ½ cup olive oil
- Four garlic cloves
- ½ cup feta cheese
- Salt, pepper
Step 1: Wash the Brussels sprouts, cut them in half.
Step 2: Mince the garlic and put the minced garlic into a small bowl, add crushed lemon peel, and squeezed lemon juice. Add olive oil, pepper, and salt. Then, mix the Brussels sprouts with the oil mixture.
Step 3: Then, put the cabbage on the stove to grill at 420 degrees F for 15 minutes or until the cabbage turns golden brown.
Step 4: Then sprinkle the feta cheese on the roasted Brussels sprouts and enjoy
Alternatively, you can customize the roasted Brussels sprouts with ingredients like potatoes, carrots, honey, bacon, etc. These recipes are easy to find on cooking blogs or websites.
I wish you all success and deliciousness with your roasted Brussels sprouts!
In short, Brussels sprouts are a nutritious root vegetable, although their taste is a bit unpleasant. However, when you know how to cook correctly, this will be a very healthy dish.
Hopefully, this article on Brussels sprouts helps you add a new nutritious food to your daily routine.
Let leave a comment below if you find this article interesting and helpful.