Seven Days of Brussels Sprouts

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.

Source: USDA: Nutrient Data Laboratory: Brussels Sprouts