2%, Riboflavin
Step 1: Boil the Brussels sprouts for 2-3 minutes until they turn bright green. Brussels Sprouts. A single Consuming Brussels sprouts provides a significant amount of vitamin K-1. Your Daily Values may be higher or lower depending on your calorie needs. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet. Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate. Brussels sprouts are an excellent source of vitamin C and vitamin K. One cup (89 grams) contains about 80% of the daily recommended intake for both vitamins. Try to find sprouts that are still on the stalk. 2010;21(8):1183-92. doi:10.1007/s10552-010-9545-2. People often enjoy them roasted, boiled, sauteed, or baked. Calories in 10 Brussels Sprouts - 82, Brussels Sprouts.
Together with other antioxidant vitamins such as vitamin-A and-E, it helps protect the human body from viral illness by trapping harmful free radicals. Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease (11). Journal of Functional Foods.
Toss with olive oil and salt, and stick them in your salad bowl for some extra crunch. Brussels sprouts bring many significant improvements to the digestive system and intestines due to the excellent fiber content. These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course. There are only about 42 calories per 100g of Brussels sprouts. Eating Brussels sprouts along with other good sources of fiber like other vegetables, fruits, and whole grains can help you meet your fiber needs. Adding candied walnuts and dried cranberries to roasted sprouts for a festive side dish. Dose-dependent inverse associations have been observed between the intake of cooked cruciferous vegetables and the development of ovarian cancer, meaning eating more cooked cruciferous veggies may result in a decreased risk of ovarian cancer. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. Cruciferous vegetables, such as Brussels sprouts, contain sulfur-containing compounds that provide their bitter taste. Acta Biochim Pol. 10 Brussels Sprouts contains about 15% of iron.
The vitamin K in Brussels sprouts also plays an important role in bone formation. Calcium intake and health. Why are the calories in roasted Brussels sprouts so valued and recommended by many nutritionists? Ever wondered about the calories in Brussels sprouts? Add the olive oil, salt, and red pepper flakes to the bowl with the Brussels sprouts and toss to combine. Your login session has expired. Step 2: Mince the garlic and put the minced garlic into a small bowl, add crushed lemon peel, and squeezed lemon juice. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist.
Before cooking, remove discolored and loosely attached outer leaves and trim the stem end.
This important nutrient plays a vital role in your body. In short, Brussels sprouts are a nutritious root vegetable, although their taste is a bit unpleasant. Learn, Kale is a leafy green vegetable with a wide range of nutrients that may offer a variety of health benefits. 10 Brussels Sprouts contains about 269% of Vitamin C, How much calcium is in 10 Brussels Sprouts? Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage (4). For a simple side dish, first cut off the ends of the Brussels sprouts. They can be broken down by gut bacteria to create bioactive compounds that are renowned for theiranticarcinogenicproperties, including inhibiting tumor growth and cancer formation. All content is strictly informational and should not be considered medical advice. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. 15%, Vitamin C
In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane, and isothiocyanates. Pollock, R. L. (2016). If youre meal planning and you need to know the Brussels sprouts weight youll need for your party size, then use the chart below to work out what youll need to buy. They are also a must in the daily diet of people wanting to lose weight because of their meager calories. 5. Broccoli and cheese stuffed chicken breast with sweet potato and brussels sprouts - 265 . A high-vegetable menu reduces this effect and protects against metabolic syndrome. It can be useful to know the waste weight, so you can allow for this amount when meal planning or calorie calculating, so here is the information: I weighed the trimmings from average-sized Brussels sprouts and the average waste leaves from each sprout is around 5-7g (0.18-0.25oz). Here are 14 of the healthiest leafy green vegetables you, Taurine is an amino acid with widespread uses in your body. According to the United States Department of Agriculture (USDA)s FoodData Central database, 1 cup of raw Brussels sprouts provides: 1 cup of cooked Brussels sprouts contains: Consuming the same amount of Brussels sprouts will also provide the following nutrients, with percentages calculated from the Dietary Guidelines for Americans: Brussel sprouts pack a nutritional punch. In addition to their nutrient content, Brussels sprouts are low in calories, making them a . and can deliver a third of your recommended daily fiber intake. Loose leaves indicate older sprouts. 2019;66(1):77-82. doi:10.18388/abp.2018_2725. A Your daily values may be higher or lower . As mentioned above, there is a lot of fiber in Brussels sprouts. Brussels sprouts are LOADED with vitamins and minerals. Considering the diet as a whole is more important for good health and preventing disease than concentrating on individual foods. Also, Brussels sprouts contain insulin, a substance responsible for controlling blood sugar through the ability to transport sugar from the blood to the cells.
Theyre also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (3).
A 2017 study linked a low vitamin K intake to a higher risk of bone fracture. Contrary to its lovely petite appearance, roasted Brussels sprouts have massive nutritional power.
I weighed a large number of different-sized Brussels sprouts to get an average weight and found the following: The average weight of one medium-trimmed Brussels Sprout is around 15g/0.5oz. Save my name, email, and website in this browser for the next time I comment.
Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. Brussels sprouts are high in antioxidants. Obesity linked to 21 genes related to Alzheimers disease, study finds, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT.
Additionally, Brussel sprouts contain a glucoside, sinigrin. Manganese: Fact sheet for health professionals. 100 grams of sprouts provide just 45 calories. Check one sprout after about 15 minutes. Fiber also promotes digestive health by helping to feed the beneficial bacteria in the gut. That's why you see them appear in healthy weight loss diets. Frozen Brussels sprouts are an equally nutritious alternative to fresh. Vitamin-A is required for maintaining healthy mucosa and skin and is essential for eye health. Vitamin C. Fact sheet for consumers. Step 2: Drain them and allow them to cool and dry on a paper towel-lined tray. 2,000 calories a day is used for general nutrition advice. In no event shall Weigh School, nor any of its officers, directors, and employees shall be held liable for anything arising out of or in any way connected with your use of this Website whether such liability is under contract. You can usually find Brussels sprouts year-round, but peak season falls in the autumn and winter months. Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. (Medical disclaimer). Pour onto a baking sheet, and place on center oven rack. Please logout and login again. Brussels sprouts are high in antioxidants, compounds that promote overall health and help prevent damage to cells (5, 6). Comprehensive nutrition resource for Brussels Sprouts, Boiled, No Salt. Another antioxidant found in Brussels sprouts is kaempferol, which has been tested in animals and has hugely potent anti-inflammatory properties. To cook sprouts, you can steam them or boil them. Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. Make sure the leaves are tight and firm. Brussels sprouts are also a good source of provitamin A in the form of beta-carotene, which is crucial for healthy skin. Content is reviewed before publication and upon substantial updates.
3%. Brussel sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. Nonetheless, they carry 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA), and zero cholesterol. Sounds like a lot, right? Eating a varied diet is the key to a healthful life. Brussels sprouts are the right choice for the pregnancy diet because of their rich iron and folate sources. Protein accounts for 31% of their calories. Use the calculator below to work out the weight and calories for your serving of Brussels Sprout. 7%, Zinc
Brussels sprouts are a great source of vitamin K. If you cut yourself, vitamin K helps your blood clot to prevent excessive bleeding. Increased fiber intake has been associated with other health benefits, too, such as a reduced risk of heart disease (7). 3%, Pantothenic Acid
10 Brussels Sprouts contains 0.29g of polyunsaturated fat, How much monounsaturated Fat is in 10 Brussels Sprouts? There are many ways to cook Brussels sprouts, like roasting, stir-frying, and steaming. Related: Mustard Greens Nutrition, Health Benefits & Recipes. Each cup has: 240 calories 7g net carbs 19g fat 6g protein They are perfect for a low carb keto diet, but delicious enough for anyone to enjoy. Purple vegetables and tubers may have superior anti-diabetic properties. In particular, Brussels cabbage is suitable for all skin types. Because Brussels sprouts are a natural product, they vary in size, so to make it easy to work out portion sizes and weights, Ive categorized them into three sizes, which are baby, medium, and large.
Cruciferous vegetables like Brussels sprouts are goitrogenic, which means theymight interfere with iodine uptake, disrupting the thyroid gland's production of hormones necessary for regulating metabolism. All rights reserved. The high levels of folic acid in Brussels sprouts help keep your brain sharp. 10 Brussels Sprouts contains about 17g of carbohydrates, How much saturated fat is in 10 Brussels Sprouts? However, the most commonly used method of cooking that is both easy and delicious is roasting. Like other members of this group, brussels sprouts contain powerful antioxidants that help fight free radicals.
PCOS is characterized by irregular menstrual cycles and hirsutism such as facial hair, acne, and weight gain. Here is a basic recipe for roasted Brussels sprouts. These tend to be sweeter and more tender than their larger counterparts. 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. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Consuming cruciferous vegetables may have a range of health benefits, including decreasing the risk of certain diseases, such as heart disease and some cancers. 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