What makes brussel sprouts healthy

Cut off the tough bottom and remove any outer, wilted leaves. When cleaning Brussels sprouts before cooking, cut an X-shape in the bottom after you trim the tough bottom. This will help them cook more evenly. Boiling Brussel sprouts is not recommended because much of the vitamin C is lost with this cooking method. Brussels sprouts are available year round in the grocery store produce section.

You will find them near the broccoli and other greens. Pick Brussels sprouts that are firm and bright green. Avoid Brussels sprouts that are soft or yellowing. Put Brussels sprouts on your weekly shopping list. They will last in the refrigerator for at least 3 to 5 days. Healthy food trends - Brussels cabbage; Healthy snacks - brussels sprouts; Weight loss - brussels sprouts; Healthy diet - brussels sprouts; Wellness - brussels sprouts.

Academy of Nutrition and Dietetics website. The beginner's guide to cruciferous vegetables. Updated February Accessed June 30, US Department of Agriculture website. Seasonal produce guide: Brussels sprouts. Dietary Guidelines for Americans, Updated December Accessed January 25, Editorial team.

We spoke with a few registered dietitians regarding all the amazing reasons why you should eat Brussels sprouts regularly. Here's what they had to say, and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now. Vitamin K is good for blood clotting and bone health while vitamin C is an antioxidant which helps prevent chronic diseases including cancer and heart disease by protecting the body from free radicals.

Get even more healthy tips straight to your inbox by signing up for our newsletter! They provide this nutrient through the alpha-linoleic-acid ALA , which is an essential fatty acid that cannot be made by the body and must be taken in through the diet. Therefore, when you consume Brussel sprouts you are providing your body with a healthy plant fatty acid and simultaneously protecting against acute and chronic illnesses.

Brussels sprouts enjoy a long season, being available in the UK until March. Discover our full range of health benefit guides and find out more about the health credentials of other green vegetables. Or, check out some of our best brussels sprout recipes , from sensational sizzled sprouts, pistachio and pomegranate to our chicken tagine, spiced brussels and feta. An 80g portion about eight Brussels sprouts counts as one of your five-a-day. Check our printable infographic to find out what portions of fruit and veg count towards your five-a-day.

Antioxidants are protective compounds that reduce oxidative stress in your cells, and as a result may help lower your risk of chronic disease. A study looking at the effect of eating grams of cooked Brussels sprouts each day showed as much as a 28 per cent reduction in oxidative damage. A study examining the effects of inflammatory processes suggests brassica vegetables are especially helpful and appear to reduce inflammatory markers in the blood.

Antioxidant-rich Brussels sprouts contain beneficial anti-cancer compounds, which appear to prevent oxidative damage and protect against cancer-causing agents. Brussels sprouts are especially rich in a plant compound, called kaempferol. This antioxidant has been studied for its many health-promoting properties, including the benefits it has for heart health.

Another study in the US found increasing vegetables in the diet, especially those of the brassica family, like Brussels sprouts, may reduce the risk of heart disease. Being rich in sulphur, brassica vegetables like Brussels sprouts may support gut health, and as a result improve your defence against infection, as well as conditions like colorectal cancer.

This is because sulphur supports the production of glutathione , which is important for maintaining the integrity of the gut lining, as well as supporting its repair.

A number of studies have linked the consumption of brassica vegetables with a reduced risk of type 2 diabetes. This may be because brassicas, like Brussels sprouts, are rich in fibre, which helps stabilise blood sugar levels.

In addition, Brussels sprouts also provide an antioxidant called alpha-lipoic acid which has been linked with improvements in insulin sensitivity.