Say Yes to Brussels Sprouts

We all know that vegetables are good for us. A plethora of experts have already recommended that we should all have at least 9 servings of different colored fruits and vegetables each day. Vegetables are a rich source of fiber, vitamins and minerals. However, there are certain vegetables that have garnered an unpopular reputation. Just the mere mention of Brussels sprouts is enough to send the kids running for shelter. Let.s examine this poor misunderstood vegetable just a little bit closer.

Beating the Rap

It is unfortunate that Brussels sprouts have garnered a sordid reputation as one of the nation.s least favorite vegetables. The health benefits of Brussels sprouts have been proven beyond a reasonable doubt given current scientific research. If Brussels sprouts are chosen as a regular part of the daily diet, this is indeed a diet that lends itself to being both health promoting and symptom free. The evidence points not just to the typical vitamins and minerals contained in Brussels sprouts, but to unique compounds inherent in leafy green plant foods, referred to as phytochemicals. These specialized plant chemicals, also referred to as phytonutrients, are responsible for helping to fight a myriad of cellular damages within the human body.

Crucifers Beat out Cancers

Brussels sprouts belong to the crucifer family of vegetables. This gorgeous vegetable is related to cauliflower, broccoli, kale and cabbage. Cruciferous vegetables contain particular phytonutrients called glucosinolates. This type of phytochemical has been demonstrated by science to give Brussels sprouts and related vegetables potent cancer-fighting effects. In particular, Brussels sprouts have almost 2 to 3 times more sulforaphane, a specific type of glucosinolate, than red cabbage.

Interestingly, glucosinolates are released from cruciferous vegetables when they are cut up or chewed. They are then transformed within the human body into compounds called isothiocyanates. Isothiocyanates are able to induce the body.s cells to produce enzymes that act to detoxify other dangerous compounds, especially those that may induce cancerous growth. It appears that the effect of these specialized phytonutrients occurs at the genetic level, adding to the natural antioxidant effect phytonutrients have and their natural ability of helping to clear free radicals. Some isothiocyanates have been shown to cause the self-destruction (or apoptosis) of cancer cells while slowing down their multiplication (or mitosis).

What does all this mean for health? It means that if the recommended amount of leafy green vegetables are consumed, the risk for a whole host of cancers such as lung, colorectal, breast, ovarian and especially bladder cancer are markedly reduced. Bladder cancer seems to be particularly susceptible to the healthy effects of cruciferous vegetables and their isothiocyanates, as these compounds naturally leave the body through the urine. All it takes is 5 cups of Brussels sprouts a week to give one a significant dose of cancer-fighting glucosinolates.

Fiber Packets

The benefits of Brussels sprouts don.t end there. Of course, as with most vegetables, Brussels sprouts contain a significant amount of fiber. For their size, a cup of Brussels sprouts contains a whopping 4 grams of fiber. Fiber adds to the colon cancer preventive effects of Brussels sprouts. Dietary fiber decreases the risk for other gastrointestinal diseases such as diverticulitis. Fiber also slows down the absorption of excess fats in the diet and controls blood glucose levels by increasing satiety levels and suppressing hunger.

Recommended for Moms

Brussels sprouts are also an excellent source of folate. Mom.s-to-be should include Brussels sprouts in the diet, as folate is important for the development of the nervous systems of developing fetuses. Folate deficiency is one of the most prevalent vitamin deficiencies in the world, despite folate being so abundant and readily available in leafy green vegetables. Fortunately, it.s easy to enjoy Brussels sprouts either as a delicious side dish or as a snack. Brussels sprouts are easy and convenient to prepare, even for the busiest of people.

Looking and Feeling Good

Another vitamin found in abundance in Brussels sprouts is Vitamin C. This is one of the most "in-demand. vitamins required by the human body. Vitamin C is essential for proper functioning of the immune system and is a co-factor for the formation of collagen. Collagen is a component of most of the structures of the human body, especially the hair, skin, nails, bones and other connective tissues. Without enough Vitamin C, our bodies would fall apart inside and out. Adequate Vitamin C intake has also been linked to decreased incidence of heart disease and rheumatoid arthritis.

If looking good is really important, consider the fact that Brussels sprouts also contain significant amounts of Vitamin A and beta-carotene. These are essential for the proper functioning of the immune system and also protect the skin from the damage of free radicals.

Nutritional Main Player

Brussels sprouts provide a mother lode of other vitamins and minerals such as Vitamin B1, Vitamin B2, Vitamin B6, potassium, manganese and other valuable micronutrients. They also contain omega-3 fatty acids and vital phytonutrients such as phenols, indoles and dithiolthiones. These little, round and misunderstood vegetables are a smorgasbord of nutrition. On the menu, Brussels sprouts may be a side dish to an entré but nutritionally, stands as one of the leading stars in both the veggie chiller and on the dinner plate.

It.s easy to enjoy Brussels sprouts in a salad. Chopping them and tossing them with other greens and vegetables provides one with a flavorful way of enjoying this somewhat bland and often ignored vegetable. This at the same time as loading up on a powerhouse of nutrition. If Brussels sprouts are cooked, keep in mind that their nutritional content decreases as their exposure to heat increases. As with most vegetables, steaming is the best way to cook these beloved darlings. Simply steam them to the point of semi-crispness. If the leaves lose their color or if they start to wilt, then they have been overcooked. Brussels sprouts are easy to incorporate into juicing recipes for a glass of the best, natural and whole food liquid vitamins ever. Have you had your Brussels sprouts today?

Dr. Linda Kennedy MS SLP ND