Autumn and winter are typically the seasons our minds turns to the likes of Brussels Sprouts and other wintery veg. Good old mother nature has a pleasant boost for our health just waiting to be picked, prepared and enjoyed through autumn, winter and spring. But what are Brussel Sprouts and how can they help us in our quest for healthy life boosting nutrition and potentially -weight loss? In this healthy eating article we take a close look at brussel sprouts and provide you with Brussel Sprouts Benefits, Brussel Sprouts Nutrition Facts (including carbs and calories), Brussel Sprouts recipes including Brussel Sprouts with bacon recipe, roasted brussel sprouts, and a downloadable pdf for you to read and absorb at your leisure.
Those little veggies that look like mini-cabbages are packed with vitamins and minerals. Vitamins and minerals that work wonders for your body – in both weight loss and health. Not only are they highly nutritious, but they’re also extremely versatile and can be prepared in a number of different ways (see brussel sprouts recipes and downloadable free pdf below).
You may remember Brussels sprouts as those small, round peculiar veggies that ended up on your plate as a child. Like most children, you probably didn’t want to eat them or cringed at the way they smelled while cooking.
Despite these little drawbacks, they were put on your plate for good reason: they’re actually one of the world’s healthiest foods, making them a diet necessity.
Not just for Christmas or special occasions, Brussels sprouts are an excellent source of vitamins, minerals, proteins and anti-oxidants for overall well-being. They are especially beneficial for both short term and permanent weight loss when consumed as part of a healthy eating diet.
Our overall health requires us to consume a variety of fat burning vegetables – especially green and cruciferous vegetables. Cruciferous vegetables contain phytochemicals that help in the cleansing of the body’s various systems.
“Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes”
Source : Academy of Nutrition and Dietectics
Not only are they highly nutritious, but they’re also extremely versatile and can be prepared in a number of different ways – as you will soon learn.
What Are Brussels Sprouts?
Brussels sprouts don’t just look like mini-cabbages; they’re actually members of the Gemmifera group of cabbages.
Ancestors of the modern Brussels sprout were probably cultivated in ancient Rome. The sprouts we know and love today were probably originated from 13th Century Belgium. A small, leafy vegetable, Brussels sprouts are packed with vitamins:-
- Vitamin A
- Vitamin C
- Thiamin (B1)
- Pantothenic Acid (B5)
- Pyridoxine (B6)
- Folate (B9)
- Vitamin E
- Vitamin K
And then there are the minerals – Calcium, Copper, Iron, Potassium, Magnesium Manganese, Selenium, Sodium and Zinc.
There are many more nutrients in the humble Brussels Sprout including :
- Antioxidants for cellular cleansing and preventing / curing inflammation,
- Amino acids and their numerous benefits (boosting metabolism, energy creation, boosts neuro transmitters to improve immunity and brain function),
- Choline for sleep, absorption of fat and choline helps to reduce inflammation
- Phytosterols. These have also been shown to reduce inflammation and lower LDL Cholesterol.
Brussel Sprouts Nutrition Facts
No matter how they come, Brussels sprouts can offer you an excellent source of nutrients. Packed with good things from nature, these vegetables are perfectly crafted for maintaining good health and wellness. But did you know sprouts can not only improve your health, wellness, and weight loss but they can also improve your fertility?
Rich in vitamin C and K, sprouts also contain good amounts of B vitamins – B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), vitamin B6 (Pyridoxine) and Vit B9 (folic acid).
Did you know..
…100g Brussel Sprouts (raw) provides 94% Daily Value for Vitamin C?
As you already know Vitamin C is vital for your immune system, but did you know that Vit C is necessary for the protection of cells from damage and inflammation?
Inflammation is the main issue behind weight gain and obesity and many other health problems.
Vitamin C also helps to produce collagen for firm, young looking skin … (saving money on expensive topical creams).
The supporting minerals and amino acids support the creation and repair of collagen and elastin for firmer, younger looking skin.
Image : Adobe / transurfer
Brussels sprouts are also a good source of protein and dietary fibre and contain absolutely no cholesterol.
Vitamins in Brussels Sprouts (per 100g raw)
| Vitamin | ||
| Amount | Daily Value | |
| Vitamin A | 754 IU | 15.00% |
| Vitamin A (RAE) | 38:00mcg | ——– |
| Thiamin (B1) | 0.139mg | 12.00% |
| Riboflavin (B2) | 0.090mg | 7.00% |
| Niacin (B3) | 0.754mg | 5.00% |
| Pantothenic Acid (B5) | 0.309mg | 6.00% |
| Pyridoxine (B6) | 0.219mg | 17.00% |
| Folate (B9) | 61mcg | ——– |
| Vitamin C | 85mg | 94.00% |
| Vitamin E | 0.88mg | 4.00% |
| Vitamin K | 177mcg | 148% |
Foods rich with vitamin A have been known to offer protection against some cancers such as oral cavity and lung cancer. The extent of cancer protection in Brussels sprouts is still widely researched. Promising findings hint that sprouts help fight cancer-causing agents and cleanse the body of many toxins. Vitamin A also helps improve the skin and improves eye health.
Brussels sprouts are one of the best sources of vitamin K. Vitamin K is known to improve bone health. Vit K has also been shown to prevent diseases and disorders of the bones such as osteoporosis.
Minerals in Brussel Sprouts
In addition to these nutrients, Brussels sprouts are an excellent source of the following minerals:-
- iron
- manganese
- calcium
- potassium
- copper
- phosphorous
Brussel Sprouts Benefits
Being rich in a variety of vitamins and minerals, Brussels sprouts help to treat many health problems. They are simply a highly nutritious addition to any diet.
As already mentioned, Brussels sprouts help with a number of health problems – they provide the body with the support it needs to build strong bones, remove toxins (cleansing or detoxing) and cancer-causing radicals and agents.
The nutrients in Brussel Sprouts also regulate metabolism, promote strong muscles, oxygenate the blood, and do much, much more.
Love them or loathe them, Brussel Sprouts are a highly nutritious leafy green vegetable. Scientific research has discovered a multitude of health benefits to eating Brussel Sprouts. These superfoods are a do-it-all veggie that promotes optimal health and well-being.
Brussels sprouts are also a great source of vitamin A – an antioxidant required for maintaining healthy mucus membranes….
Like cabbages, they may cause an overactive bowel if eaten to excess. Eaten 2 or 3 times per week Brussels Sprouts will provide a highly beneficial source of essential nutrients.
Sprouts for Weight Loss
You may (or may not) be aware that green leafy vegetables are an excellent aid to fat loss and many aspects of your health. Being a type of cabbage, Brussel sprouts are also highly beneficial in weight loss.
With Vitamins A and C being antioxidants, Brussels sprouts also help to increase your metabolism. As the antioxidants cleanse and repair the cells, they also remove the toxins in your fat cells.
With cleaner, healthier fat cells, the transfer of energy becomes more efficient resulting in improved metabolism. This cleansing also reduces cellular inflammation – one of the primary results of an unbalanced diet and causes of obesity.
Brussel Sprouts are a rich source of amino acids which in themselves contain many benefits including :
- Promote Muscle Building (Muscles are a high energy consuming tissue and require substantial volumes of fat / energy to build and maintain)
- Energy Production
- Boosts Collagen and Elastin for skin condition and elasticity and returning to ‘normal’ after weight loss
- Appetite Regulation
- Metabolism of Fats
- Detoxification / Cleansing
- Regulate Blood Sugar Levels
- Improves Sleep – Wake Cycles
- Enhance Exercise Performance
And those are just the benefits of the amino acids inside sprouts. The Vitamins (esp Folate (B9) and Vitamin C also contribute to the burning of fat and weight reduction. Folate contributes to energy production as well as maintaining RNA and DNA quality and cell growth. Folates have also been shown to fight depression, confusion, and anemia.
Thinking Clearly – Cognitive Benefits of Brussel Sprouts
During the natural process of metabolism and catabolism of amino acids ( source : https://www.sciencedirect.com/topics/nursing-and-health-professions/ammonia) Ammonia is deposited within the brain. Ammonia (NH3) is a highly toxic colourless gas composed of Nitrogen and Hydrogen and is produced naturally in our environment and ecosystems including the human body.
Excess levels of ammonia in the brain can cause confusion and loss of cognitive abilities (focus).This is in addition to other serious health complications around the body including coma….
Ammonia Toxicity.
“Ammonia is highly toxic. Normally blood ammonium concentration is < 50 µmol /L, and an increase to only 100 µmol /L can lead to disturbance of consciousness. A blood ammonium concentration of 200 µmol /L is associated with coma and convulsions.”
Source : https://www.ucl.ac.uk/~ucbcdab/urea/amtox.htm
An additional benefit of eating greens (and sprouts) is in their ability to cleanse the brain of this toxin allowing the brain to function clearly.
This clarity of thought goes hand in hand with the clearer vision you will gain from the Vitamin A.
Now, I know this is a lot to take in and you may not even believe that just one veggie can be this beneficial to your overall health and well being, so here’s a list of the whole body health benefits for you…
Whole Body Health Benefits of Brussels Sprouts
As you may understand by now, consuming Brussels sprouts on a regular basis can improve many of the body’s functions :
- Improved Cognitive Abilities
- Increase Energy
- Boosts Weight Loss
- Reduces Inflammation
- Joint Pain reduction
- Improved Appetite Control
- Hormone Regulation
- Improved Skin and Hair Condition
- Increased Eye Health
- Increases Fertility
- Boosts Immune System
- Reduces LDL Cholesterol
- & Prevent Coronary Heart Disease
Brussel Sprouts : Created By Nature, Made for You!
Though Brussel sprouts may have gained a bad reputation when you were a child, you can now look at them with new eyes. These little vegetables are wholly good for you with benefits for your whole body and well-being.
When eaten in moderation, these beauties will keep you regular, have you feeling great, with increased energy and vitality and inspire you to create a healthy diet around them and their health benefits.
Sprouting Fat Loss (Updated Version Coming Very Soon)
Mom always said “Eat Your Sprouts” and she was right. The humble Brussel Sprout is filled to the brim with beneficial nutrients (vitamins, minerals, amino acids, Choline and Phytochemicals.
Choline aids in the absorption of fat, maintains the structure of cellular membranes and reduces chronic inflammation (one of the primary causes of weight gain and obesity)
Phytochemicals. Brussel Sprouts (having NO Cholesterol) are a rich source of Phytochemicals which which reduce LDL Cholesterol levels. Phytosterols have also been shown to reduce inflammation.
Proteins and Amino Acids. Whilst providing 7% Daily Value of Protein, Brussel Sprouts are also a rich source of 11 amino acids each with their own health benefits including stimulation of muscle growth, production of serotonin, construction and maintenance of collagen and elastin, boosting metabolism, regulation of blood sugar levels, detoxing / cleansing, stimulate wound healing, builds white blood cell activity and many, many more benefits.
How To Cook Brussel Sprouts
Adding Brussels sprouts to your diet is incredibly easy because they can be cooked in many tasty ways – boiled, baked / roasted, sauteed, grated / shredded, stir fried. Cooked sprouts can also be served with Chestnuts, Almonds, Cashew Nuts and Bacon (see ebook for more recipes).
Boiled Brussels Sprouts
- Bring a 2 pint saucepan with 1pint water to the boil and season with sea salt.
- Prepare sprouts by removing outer leaves and base stem
- Place in boiling & simmer for 20 mins
- Drain and serve with freshly cracked black pepper and 20g of butter (optional but delicious)!
For More information on the nutrition, health benefits and 7 Delicious ways to Cook Brussel Sprouts…..
Download Your FREE pdf Guide: “Sprouting Fat Loss” and Discover
More Brussel Sprouts Benefits and Recipes to Try
Sprouting Fat Loss Reveals :
- Brussel Sprouts Nutrition
- How Sprouts Can Make You Look Younger
- How Sprouts Can Increase Your Fertility
- Brussel Sprouts Benefits (including Cancer prevention)
- Anti-Inflammatory Properties of Brussel Sprouts
- Weight Loss Benefits
- 7 Different Brussel Sprouts Recipes
Sprouting Fat Loss is currently being updated with new, up-to-date nutritional information and nutritional benefits. Please bookmark this page and come back soon.