A Brussels sprout is a small, green vegetable that resembles
a cabbage. Although it has gotten a rap for being a universally disliked
vegetable, Brussels sprouts are high in vitamins, especially vitamin C. Six Brussels
sprouts contain 90 percent of the daily recommended intake of vitamin C per
day. They also contain high levels of naturally occurring vitamin C and
specific health-promoting compounds called glucosinolates with antioxidant
properties, and proven health benefits in the area of cancer prevention.
Brussels sprouts first began growing in Italy and Belgium,
and are named after the city of Brussels in Belgium. Brussels sprouts were
first brought to America in the 1800s.
Brussels sprouts are low in fat and sodium, high in dietary
fiber and are cholesterol-free. Brussels sprouts have three times the level of
vitamin C of an orange. Unlike most vegetables, Brussels sprouts are rather
high in protein, accounting for more than a quarter of their calories. They’re
also an excellent source of vitamin D and folic acid during pregnancy.
Potassium
The potassium in Brussels sprouts aids the regulation of
fluid in the intestinal tract. Fluid imbalances manifest as diarrhea and
constipation. Including Brussels sprouts in your diet can help avoid these
uncomfortable digestive disorders and helps ensure regular, healthy bowel
movements. Six Brussels sprouts provide 399 mg of potassium, or almost 9
percent of the 3,500 mg FDA daily value.
Water
Cooked Brussels sprouts are 89 percent water. Fluids in the
diet improve digestion by ensuring the stomach secretions are in balance, and
the waste in the intestines is adequately hydrated, preventing constipation.
Stomach secretions help break down food into smaller digestible molecules.
Protein
Brussels sprouts provide protein that regulates the
digestion of carbohydrates. A serving of six provides 3 g, or 6 percent of the
FDA daily value. Sustaining energy and preventing the peaks and valleys of
blood glucose that impair healthy metabolism requires pairing carbohydrates
with additional nutrients, such as protein. Protein also maintains and repairs
the cells and tissues of the digestive tract.
Fiber
Brussels sprouts are a source of digestive-regulating fiber.
The Institute of Medicine recommends
women consume at least 25 g of fiber daily and men 38 g daily to help protect
the health of your colon prevent constipation and contribute to lower
cholesterol.
Other Vitamins and Minerals
Brussels sprouts provide you with 20 essential vitamins and
minerals. Vitamin A, which supports healthy eyesight, vitamin K… Vitamin K is
intrinsic to the blood's ability to clot and may help strengthen your bones. Folate
which bolsters red blood cell health and is important to pregnant women as it
helps prevent specific neural tube defects. Brussels sprouts are also a source
of vitamin E, most of the B complex of vitamins, iron, magnesium, phosphorus,
zinc, copper, calcium, manganese and selenium.
Roasted Brussels Sprouts
Ingredients
1 ½ pounds Brussels sprouts
3 tablespoons good olive oil
¾ teaspoon kosher salt
½ teaspoons freshly ground black pepper
Directions
Preheat oven to 400 degrees F.
Cut off the brown ends of the Brussels sprouts and pull off
any yellow outer leaves.
Mix them in a bowl with the olive oil, salt and
pepper.
Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on
the outside and tender on the inside.
Shake the pan from time to time to brown
the sprouts evenly.
Sprinkle with more kosher salt (I like these salty like
French fries), and serve immediately.
