Nutritional Benefits of Brussel Sprouts and How to Cook Them?

Brussel sprouts are small vegetables that resemble miniature cabbages that grow on stalks. Like most vegetables, brussel sprouts can offer a number of healthful benefits. Therefore, it is always a good idea to incorporate them in the daily or weekly diet.

The following are just some of the benefits that brussel sprouts can offer:

  • Brussel sprouts are rich in dietary fiber.
  • Brussel sprouts are good for any diet because it makes a person feel full easily. When eaten before the main course, brussel sprouts already occupy a large portion in the person’s stomach. Thus, lesser food will be eaten as the person will feel full already, making this vegetable ideal for those who wish to lose weight.

What are the Nutritional Benefits of Brussel Sprouts

  • Brussel sprouts are rich in protein.
  • Brussel sprouts are rich in various vitamins and nutrients. Some of these are vitamin A, vitamin C, and folic acid.
  • Brussel sprouts contain calcium and potassium.
  • Brussel sprouts contain sinigrin which is said to be useful in providing protection from colon cancer.
  • Brussel sprouts contain sulforaphane and indole which are said to have potent anti-cancer properties.

Nutritional Value of Brussel Sprouts

  • The nutritional value of this small yet potent vegetable is reduced with boiling.
  • To keep the nutritional value, it is best to just steam, microwave, stir-fry, or roast it.
  • Do not overcook the brussel sprouts. Not only will this diminish the nutritional value significantly, it will also release a sulfurous odor and taste. Cooking them for about 7 to 8 minutes will suffice.
  • Although rich in protein and has a high nutritive value, brussel sprouts do not offer the full spectrum of essential amino acids. It is still best to incorporate it in a diet with other food items.

How to Cook Brussel Sprouts

  • The typical method of preparing brussel sprouts is to remove the buds from the stalk.
  • Surface leaves of the brussel sprouts are loosened when surplus stems are cut.
  • Brussel sprouts can be steamed, boiled, and roasted.
  • While boiling cooks the sprouts, this also removes a lot of the anti-cancer compounds.
  • It is important to cook brussel sprouts just right because once the sprouts are overcooked, it emits a rather sulfurous odor which may not be pleasant for most people.
  • Cooking brussel sprouts generally takes 6-7 minutes via steaming or boiling just to get it right.

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