Brussels sprouts are part of the cruciferous vegetable family. Vegetables in this family provide a wide variety of nutrients and contain few calories. People seeking a high nutrient diet should consider including cruciferous vegetables in their diet. This Medical News Today feature is part of a series on the health benefits of popular foods. In this article, we look at the possible health benefits of Brussels sprouts, their nutritional content, and how to incorporate more of them into the 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. A study linked a low vitamin K intake to a higher risk of bone fracture.
Adequate vitamin K is necessary for healthful bone formation and mineralization. Brussels sprouts are also a great source of calcium. Calcium is essential for bone strength and growth. Please note that individuals taking blood-thinners, such as warfarin, should maintain the amount of vitamin K they consume each day due to its important role in blood clotting.
Brussels sprouts contain the antioxidant alpha-lipoic acid ALA. In a review , supplementation with this compound demonstrated an ability to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in people with diabetes.
The review also suggests that taking ALA supplements may lead to decreases in nerve damage for people who have diabetes. It is unclear whether consuming the substance in smaller doses as part of the diet would provide the same benefits. Cruciferous vegetables, such as Brussels sprouts, contain sulfur-containing compounds that provide their bitter taste.
During consumption and digestion, these compounds break down into other active compounds that may prevent cancer from developing in some organs in animals. However, studies have been inconclusive on the preventive effects of sulfur-containing compounds on cancer risk in humans. The National Cancer Institute NCI conclude that the studies on prostate, colorectal, lung, and breast cancer risk generally found no association between cruciferous vegetable intake and cancer.
Brussels sprouts also contain a high amount of chlorophyll, the green pigment that occurs in plants. A study on pancreatic cancer cells suggested that chlorophyll may serve as an antioxidant, acting against some of the compounds responsible for the development of pancreatic cancer. Numerous studies have also shown that compounds found in cruciferous vegetables might have powerful cancer-fighting effects.
However, more research is needed to confirm any links between cruciferous vegetable intake and cancer risk. The results showed a correlation between vitamin C and positive bone density scores as well as lower risk of fracture. Vitamin C also supports many functions of the immune system. With such high amounts of vitamin C, Brussels sprouts may also reduce inflammation.
Vitamin C is an antioxidant that curbs the production of free radicals, but it has also been shown to reduce oxidative stress which can lead to inflammation. If you're looking for more ways to reduce inflammation, check out 18 Anti-Inflammatory Dinners to Try. New research shows that a compound found in Brussels sprouts and other cruciferous vegetables may help restrict tumor growth.
Researchers at the Beth Israel Deaconess Medical Center found that the compound, called indolecarbinol, blocks aggressive enzymes known to advance cancer growth. The enzymes weaken genes that suppress tumors and keep them from spreading.
They found that in the presence of I3C, tumor suppressors can do their jobs. Lowering your salt intake isn't the only way to lower your blood pressure. Getting more Brussels sprouts in your diet may help, too, thanks to this veg's potassium content. Researchers from the University of Southern California reviewed 70 studies on blood pressure. According to registered dietitian nutritionist Annamaria Louloudis , MS, RDN, Brussels sprouts are rich in glucosinolates, which are antioxidant compounds mainly found in cruciferous vegetables.
Antioxidants reduce the effects of free radicals, or molecules that cause oxidative stress and cellular damage when they're present at high amounts. Over time, oxidative stress can contribute to the development of chronic diseases like cancer and heart disease—but eating a diet rich in antioxidants can reduce the risk.
Brussels sprouts also boast other antioxidants like vitamin C, vitamin A, and manganese, says Louloudis, making them some of the best antioxidant foods you can eat. As the antioxidants in Brussels sprouts quell oxidative stress, they'll also help regulate inflammation.
That's because oxidative stress can promote inflammation and vice versa , according to Oxidative Medicine and Cellular Longevity. Plus, Brussels sprouts are packed with alpha-lipoic acid ALA , an antioxidant that's exceptionally good at reducing inflammation. Louloudis adds that Brussels sprouts also offer an omega-3 fatty acid called alpha-linoleic acid not to be confused with alpha-lipoic acid.
Alpha-linoleic acid , like omega-3s in general, controls inflammatory processes in the body. This is key because excess, long-term inflammation can lead to chronic conditions such as heart disease and diabetes.
This cruciferous veggie offers fiber, a crucial nutrient for digestive health. It's especially rich in soluble fiber, a type of fiber that absorbs water in the digestive system. This creates a gel-like substance, which improves the consistency of stool, says Kylie Ivanir , MS, RD, registered dietitian and founder of Within Nutrition.
The result? Additionally, the fiber in Brussels sprouts feeds beneficial bacteria in the gut , notes Ivanir. This helps maintain the balance of good and bad bacteria in your gut , which is crucial for healthy digestion.
However, if you usually don't eat much fiber, you'll want to go easy on the Brussels sprouts to start. According to the Mayo Clinic , quickly increasing your intake of fiber from any food may cause bloating, cramping, and gas. So to reap the digestive benefits of Brussels sprouts sans side effects, increase your intake slowly and drink lots of water so the fiber has something to absorb.
The soluble fiber in Brussels sprouts can also regulate blood sugar. Here's how: As mentioned earlier, soluble fiber forms a gel-like substance in the gut. This prevents blood sugar spikes, and therefore, those dreaded energy crashes.
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