For many people, Christmas dinner is not complete without the help of brussels sprouts. But if you’re not a convert, perhaps these health benefits will persuade them to give it another chance.
Bean sprouts belong to the healthy family of cruciferous or cruciferous vegetables, such as cabbage, kale, and broccoli. Like all cruciferous plants, Brussels sprouts are rich in fiber, which keeps the beneficial bacteria in your gut happy.
It also provides essential minerals such as potassium and calcium to keep muscles and bones healthy. Rich in vitamins K and C to support a healthy immune system and bones.
For every pound, you get more vitamin C when eaten raw than in an orange. However, cooked Brussels sprouts still contain vitamin C. About the same amount of vitamin C you get from orange juice or a fresh orange.
the more bitter the better
Most importantly, Brussels sprouts are rich in a wide range of natural chemicals such as carotenoids and polyphenols that are associated with health. They are particularly rich in sulfur-containing compounds called glucosinolates. I’m here.
Remember the last time you cooked Brussels sprouts, cabbage, and cauliflower? Have you ever stopped and wondered what that pungent smell is? It’s the breakdown of sulfur compounds in bean sprouts. They are also what give Brussels sprouts their characteristic bitter taste.
So you may be wondering why these chemicals are special. Several scientific studies have shown that these sulfur compounds are powerful antioxidants that can promote health by preventing cell damage.
Some studies have shown that higher intakes of these glucosinolates from cruciferous vegetables such as Brussels sprouts, broccoli, kale and cabbage reduce the risk of developing various cancers. , continues to gather more evidence of its benefits, but the best advice to keep in mind is to consume about five portions of cruciferous vegetables each week and vary your choices.
Bitter sulfur compounds are part of Brussels sprouts’ sophisticated defense system known as the mustard oil bomb, which prevents insects from biting them, but attracts insects that enable pollination.
And because plants are smart, there are about 200 different glucosinolates in cruciferous vegetables, each with a different combination of vegetables and a unique flavor. This is why cruciferous vegetables such as broccoli, cabbage, kale, swede, wasabi, horseradish, turnips, arugula, watercress, cauliflower, and mustard taste different.
how to cook them
For convenience, Brussels sprouts are often boiled. However, if you boil it for too long, not only will it lose its nutritional value (some of the glucosinolates will be destroyed by the heat and lost to the water), but it will also give the sprouts an unpleasant odor and taste.
So what are the other options?
Simply fry the bean sprouts in a frying pan with olive oil or butter and a little garlic and herbs. Another method is to steam them or heat them in the microwave. But make sure you maintain your crunch.
Or, be adventurous and try something new by eating them raw, chopping them up, and adding sprouts to your salad.
The next time you pass the fruit and veg section of your supermarket, don’t forget to try brussels sprouts, broccoli, cauliflower, and cabbage.
Federico Bernuzzi, Research Scientist, Quadrum Institute and Maria Traka, Research Leader at Personalized Nutrition and Gut Microbiome, Quadrum Institute
This article is republished from The Conversation under a Creative Commons license.
