Brussels Sproutes
Brussels sprouts It's no surprise that Brussel sprouts look like perfect miniature versions of cabbage since they are closely related, both belong to the Brassica family of vegetables. Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.
Brussels sprouts grow in bunches of 20 to 40 on the stem of a plant that grows from two to three feet tall.
Additionally, researchers in the Netherlands investigated the effect of a diet high in Brussels sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a diet that included 300 grams (about 10 ounces) of cooked Brussels sprouts daily, while the other five men at a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels sprouts had 28% decrease in measured DNA damage. Reduced DNA damage may translate to a reduced risk of cancer since mutations in DNA allow cancer cells to develop.
Sulforaphane, which is formed when cruciferous vegetables such as Brussels sprouts are chopped or chewed, is already known to trigger the liver to produce enzymes that detoxify cancer-causing chemicals, inhibit chemically-induced breast cancers in animal studies, and induce colon cancer cells to commit suicide. A study published in the Journal of Nutrition also suggests that sulforaphane may help stop the proliferation of breast cancer cells, even in the later stages of their growth.
Sulforaphane may offer special protection to those with colon cancer-susceptible genes, suggests a study conducted at Rutgers University and published online in the journal Carcinogenesis.
In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used laboratory animals bred with a genetic mutation that switches off the tumor suppressor gene known as APC, the same gene that is inactivated in the majority of human colon cancers. Animals with this mutation spontaneously develop intestinal polyps, the precursors to colon cancer. The study found that animals who were fed sulforaphane had tumors that were smaller, grew more slowly and had higher apoptotic (cell suicide) indices. Additionally, those fed a higher dose of sulforaphane had less risk of developing polyps than those fed a lower dose.
Brussels sprouts' glucosinolates have been shown to help prevent the development of colon cancer in response to exposure to heterocyclic amines, the carcinogenic compounds produced when meat is grilled or otherwise charbroiled. In an animal study published in Carcinogenesis, researchers looked at the effects of drinking water supplemented with Brussels sprouts or red cabbage juices on the liver and colon of laboratory animals that were also given a heterocyclic amine carcinogen.
Brussels sprouts reduced the development of pre-cancerous cells 41-52% in the colon and 27-67% in the liver, and drastically diminished the size (85-91%) of pre-cancerous lesions in the liver. Red cabbage moderately decreased (19-50%) the number of pre-cancerous lesions that developed in the liver and markedly reduced (41-83%) the size of those that did occur. These highly protective effects are due to crucifers' ability to significantly increase the activity of enzymes involved in both Phase I (CYP4501A2) and Phase II (glucuronidation via UDPGT-2) detoxification.
Brussels sprouts' stronger protective effects are thought to be due to the fact that this cruciferous vegetable contains 2-3 times the amount of glucosinolates than are found in red cabbage. Glucosinolates increase Phase II glucuronidation activity, one of the primary pathways through which toxins made even more dangerous by Phase I are rendered water-soluble and ready for elimination from the body.
New research has greatly advanced scientists' understanding of just how cruciferous vegetables such as Brussels sprouts, cabbage, cauliflower, broccoli, and kale help prevent cancer. When these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of glucose and breakdown products, including highly reactive compounds called isothiocyanates. Isothiocyanates are not only potent inducers of the liver's Phase II enzymes, which detoxify carcinogens, but research recently conducted at the Institute for Food Research in the U.K. shows one of these compounds, allyl isothicyanate, also inhibits mitosis (cell division) and stimulates apoptosis (programmed cell death) in human tumor cells.
Crucifers Cut Risk of Bladder CancerHuman population as well as animal studies consistently show that diets high in cruciferous vegetables, such as Brussel sprouts, broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of cruciferous vegetables was significantly lower in those with bladder cancer than in healthy controls.
Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder cancer compared to participants eating the least of this family of vegetables.
Crucifers' protective benefits were even more pronounced in three groups typically at higher risk for bladder cancer: men, smokers, and older individuals (aged at least 64).
Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more likely to affect men than women, according to the European School of Oncology.
Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens called isothiocyanates.
Isothiocyanates offer the bladder, in particular, significant protection, most likely because the majority of compounds produced by isothiocyanate metabolism travel through the bladder en route to excretion in the urine, suggested the researchers.
Optimize Your Cells' Detoxification / Cleansing AbilityFor about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in cruciferous vegetables, such as Brussels sprouts, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why cruciferous vegetables appear to lower our risk of cancer more effectively than any other vegetables or fruits.
Recent studies show that those eating the most cruciferous vegetables have a much lower risk of prostate, colorectal and lung cancer-even whencompared to those who regularly eat other vegetables:
In a study of over 1,000 men conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk.
In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than 6 years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most cruciferous vegetables did almost twice as well with a 49% drop in their colorectal cancer risk.
A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!
How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup)
To get the most benefit from your cruciferous vegetables like Brussels sprouts, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown), and steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).
For a brief overview of the process through which cruciferous vegetables boost our ability to detoxify or cleanse harmful compounds and examples of how specific phytonutrients in crucifers work together to protect us against cancer, see our FAQ: Optimizing Your Cells' Detoxification/Cleansing Ability by Eating Cruciferous Vegetables. For Healthy Skin and Immune Function, Think Brussels Sprouts
Brussels sprouts are an excellent source of vitamin C, the body's primary water-soluble antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons. A large study conducted on nearly 20,000 men and women in England found that people with the highest vitamin C levels had half the risk of dying from heart disease, stroke or cancer. Risk of dying from heart disease was reduced by 71% in men and 59% for women in the group with the highest vitamin C levels.
In addition, a cup of Brussels sprouts contains a whopping 1122 IU of vitamin A plus 669 IU of beta-carotene, both of which play important roles in defending the body against infection and promoting supple, glowing skin. Fiber-rich Brussels Sprouts Support A Healthier Colon
Add Brussels sprouts to your diet, and you'll increase your fiber intake. A cup of Brussels sprouts contains more than 4 grams of fiber, and both soluble and insoluble fiber are present in roughly equal amounts. Fiber not only fills you up, satisfying your hunger, but nourishes the cells lining the walls of the colon, promoting colon health and helping to prevent diseases such as diverticulosis and colon cancer. In addition, fiber aids elimination by forming a soft, bulky stool that is easily passed.
Cardiovascular BenefitsConsumption of cruciferous vegetables, such as Brussels sprouts, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research reveals that crucifers provide significant cardiovascular benefits as well.
Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100 micromoles per liter, a phytonutrient found in cruciferous vegetables, indole-3-carbinol, lowers liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%! Apolipoprotein B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels.
When liver cells were treated with I-3-C, not only was apoB-100 secretion cut by more than half, but significant decreases also occurred in the synthesis of lipids (fats), including triglycerides and cholesterol esters. (Maiyoh GK, Kuh JE, et al., J Nutr.)
Protection against Rheumatoid ArthritisWhile one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as Brussels sprouts, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.
The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on subjects who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period. Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.
A Birth Defect FighterEspecially if you are pregnant, consider learning to love Brussels sprouts. A cup of Brussels sprouts supplies 93.6 mg of folic acid, a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide properly. Deficiency of folic acid during pregnancy has been linked to several birth defects, including neural tube defects like spina bifida. Despite folic acid's wide occurrence in food (it's name comes from the Latin word folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world. Description
Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature cabbages, with diameters of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows as high as three feet tall. Brussels sprouts are typically sage green in color, although some varieties feature a red hue. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem. Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright and "green" taste. History
While the origins of Brussels sprouts are unknown, the first mention of them can be traced to the late 16th century. They are thought to be native to Belgium, specifically to a region near its capital, Brussels, after which they are named. They remained a local crop in this area until their use spread across Europe during World War I. Brussels sprouts are now cultivated throughout Europe and the United States. In the U.S., almost all Brussels sprouts are grown in California. How to Select and Store
Good quality Brussels sprouts are firm, compact and vivid green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture. Avoid those that have perforations in their leaves as this may indicate that they have aphids residing within. If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly. Brussels sprouts are available year round, but their peak growing period is from autumn until early spring.
Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days. If you want to freeze Brussels sprouts, blanch them first for between three to five minutes. They will keep in the freezer for up to one year. How to Enjoy
Tips for Preparing Brussels sprouts:
Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.
Brussels sprouts are usually cooked whole. To allow the heat to permeate throughout all of the leaves and better ensure an even texture, cut an "X" in the bottom of the stem before cooking.
While Brussels sprouts are usually served as a side dish, they also make a nice addition to cold salads. A Few Quick Serving Ideas:
Braise Brussels sprouts in liquid infused with your favorite herbs and spices.
Since cooked Brussels sprouts are small and compact, they make a great snack food that can be simply eaten as is or seasoned with salt and pepper to taste.
Combine quartered cooked Brussels sprouts with sliced red onions, walnuts and your favorite mild tasting cheese such as a goat cheese or feta. Toss with olive oil and balsamic vinegar for an exceptionally healthy, delicious side dish. Individual Concerns
Brussels sprouts is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.Nutritional Profile
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
Brussel sprouts, boiled
1.00 cup
156.00 grams
60.84 caloriesNutrientAmountDV
(%)Nutrient
DensityWorld's Healthiest
Foods Ratingvitamin K218.80 mcg273.580.9excellentvitamin C96.72 mg161.247.7excellentfolate93.60 mcg23.46.9very goodvitamin A1121.64 IU22.46.6very goodmanganese0.35 mg17.55.2very gooddietary fiber4.06 g16.24.8very goodpotassium494.52 mg14.14.2very goodvitamin B6 (pyridoxine)0.28 mg14.04.1very goodtryptophan0.04 g12.53.7very goodvitamin B1 (thiamin)0.17 mg11.33.4very goodomega 3 fatty acids0.26 g10.83.2goodiron1.87 mg10.43.1goodphosphorus87.36 mg8.72.6goodprotein3.98 g8.02.4goodmagnesium31.20 mg7.82.3goodvitamin B2 (riboflavin)0.12 mg7.12.1goodvitamin E1.33 mg6.72.0goodcopper0.13 mg6.51.9goodcalcium56.16 mg5.61.7goodWorld's Healthiest
Foods RatingRuleexcellentDV>=75%ORDensity>=7.6ANDDV>=10%very goodDV>=50%ORDensity>=3.4ANDDV>=5%goodDV>=25%ORDensity>=1.5ANDDV>=2.5%References
Brussels sprouts, cultivar unknownSpeciesBrassica oleraceaCultivar GroupGemmifera GroupOriginBrussels, year unknownCultivar Group membersunknownThe Brussels (or brussels) sprout (Brassica oleracea Gemmifera Group) of the Brassicaceae family, is a Cultivar group of wild cabbage cultivated for its small (typically 2.5–4 cm or 1–1.5 in diameter) leafy green buds, which resemble miniature cabbages.
CultivationForerunners to modern Brussels sprouts were likely cultivated in ancient Rome. Brussels sprouts as we now know them were grown possibly as early as the 1200s in what is now Belgium.[1] The first written reference dates to 1587.[1] During the sixteenth century they enjoyed a popularity in the southern Netherlands that eventually spread throughout the cooler parts of Northern Europe.[2]
Brussels sprouts grow in temperature ranges of 7 to 24°C (45–75°F), with highest yields at 15 to 18°C (60–65°F).[2] Plants grow from seeds in seed beds or greenhouses, and are transplanted to growing fields.[2]. Fields are ready for harvest 90-180 days after planting.[1] The edible sprouts grow like buds in a spiral array on the side of long thick stalks of approximately 60 to 120 cm (2–4 ft)in height, maturing over several weeks from the lower to the upper part of the stalk. Sprouts may be picked by hand into baskets, in which case several harvests are made of 5-15 sprouts at a time, by cutting the entire stalk at once for processing, or by mechanical harvester, depending on variety.[1] Each stalk can produce 1.1 to 1.4 kilograms (2½–3 lb), although the commercial yield is approximately 900 grams (2 lb) per stalk.[2] In the home garden, "sprouts are sweetest after a good, stiff frost."[3]
Brussels sprouts are among the same family that includes cabbage, collard greens, broccoli, kale, and kohlrabi: they arecruciferous. They contain good amounts of vitamin A, vitamin C, folic acid and dietary fibre. Moreover, they are believed to protect against colon cancer, due to their containing sinigrin[citation needed]. Although they contain compounds such as goitrin that can act as goitrogens and interfere with thyroid hormone production, realistic amounts in the diet do not seem to have any effect on the function of the thyroid gland in humans.[4]
North AmericaProduction of Brussels sprouts in the United States began around 1800, when French settlers brought them to Louisiana.[2] The first plantings in California's Central Coast began in the 1920s, with significant production beginning in the 1940s. Currently there are several thousand acres planted in coastal areas of San Mateo, Santa Cruz, and Monterey Counties of California, which offer an ideal combination of coastal fog and cool temperatures year-round. The harvest season lasts from June through January.[1][5] They are also grown in Baja California, where the harvest season is from December through June.[5]
Much of the United States production is in California, with a smaller percentage of the crop grown in Skagit Valley Washington, where cool springs, mild summers and rich soil abounds and to a lesser degree on Long Island, New York.[6] Total United States production is approximately 32,000 tons, with a value of $27 million.[2] Ontario, Canada produces approximately 1,000 tons per year.[7]
80% to 85% of US production is for the frozen food market, with the remainder for fresh consumption.[6] Once harvested, sprouts last 3-5 weeks under ideal near-freezing conditions before wilting and discoloring, and about half as long at refrigerator temperature.[2]. American varieties are generally 2.5 - 5cm (1-2 inches) in diameter.[2]
EuropeEuropeans prefer smaller varieties with bulbs approximately 1.3cm (1/2 inch) in diameter.[2] In Continental Europe the largest producers are the Netherlands, at 82,000 metric tons, and Germany, at 10,000 tons. The United Kingdom has production comparable to that of the Netherlands, but it is not generally exported. [8]
Brussels sprouts, raw (edible parts), 100g
Nutritional value per 100 g (3.5 oz)Energy 40 kcal 180 kJCarbohydrates 8.95 g- Sugars 2.2 g- Dietary fiber 3.8 g Fat0.30 gProtein3.38 gVitamin A equiv. 38 μg 4%Thiamine (Vit. B1) 0.139 mg 11%Riboflavin (Vit. B2) 0.090 mg 6%Niacin (Vit. B3) 0.745 mg 5%Pantothenic acid (B5) 0.309 mg 6%Folate (Vit. B9) 61 μg 15%Vitamin C 85 mg142%Vitamin E 0.88 mg6%Calcium 42 mg4%Iron 1.4 mg11%Magnesium 23 mg6% Phosphorus 69 mg10%Potassium 389 mg 8%Sodium 25 mg1%Zinc 0.42 mg4%Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient databaseCooking and preparationThe most common method of preparing Brussels sprouts for cooking is first to remove the buds from the stalk. Cut away any surplus stem and then peel and discard the surface leaves that are loosened by this cut. Cooking methods include boiling, steaming and roasting. To ensure even cooking throughout, buds of a similar size should always be chosen. Some cooks will cut a cross in center of the stem to aid the penetration.
Whatever cooking method is employed, care must be taken not to overcook. Overcooking releases the sulphur smelling glucosinolate, sinigrin. This is the reason many people profess to dislike Brussels sprouts; only ever having tried them overcooked with the accompanying sulfuric taste and smell. Generally 6–7 minutes boiled or steamed is enough to cook, without overcooking and releasing the sinigrin.
References
Brussels sprouts It's no surprise that Brussel sprouts look like perfect miniature versions of cabbage since they are closely related, both belong to the Brassica family of vegetables. Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.
Brussels sprouts grow in bunches of 20 to 40 on the stem of a plant that grows from two to three feet tall.
- Health Benefits
- Description
- History
- How to Select and Store
- How to Enjoy
- Individual Concerns
- Nutritional Profile
- References
Additionally, researchers in the Netherlands investigated the effect of a diet high in Brussels sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a diet that included 300 grams (about 10 ounces) of cooked Brussels sprouts daily, while the other five men at a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels sprouts had 28% decrease in measured DNA damage. Reduced DNA damage may translate to a reduced risk of cancer since mutations in DNA allow cancer cells to develop.
Sulforaphane, which is formed when cruciferous vegetables such as Brussels sprouts are chopped or chewed, is already known to trigger the liver to produce enzymes that detoxify cancer-causing chemicals, inhibit chemically-induced breast cancers in animal studies, and induce colon cancer cells to commit suicide. A study published in the Journal of Nutrition also suggests that sulforaphane may help stop the proliferation of breast cancer cells, even in the later stages of their growth.
Sulforaphane may offer special protection to those with colon cancer-susceptible genes, suggests a study conducted at Rutgers University and published online in the journal Carcinogenesis.
In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used laboratory animals bred with a genetic mutation that switches off the tumor suppressor gene known as APC, the same gene that is inactivated in the majority of human colon cancers. Animals with this mutation spontaneously develop intestinal polyps, the precursors to colon cancer. The study found that animals who were fed sulforaphane had tumors that were smaller, grew more slowly and had higher apoptotic (cell suicide) indices. Additionally, those fed a higher dose of sulforaphane had less risk of developing polyps than those fed a lower dose.
Brussels sprouts' glucosinolates have been shown to help prevent the development of colon cancer in response to exposure to heterocyclic amines, the carcinogenic compounds produced when meat is grilled or otherwise charbroiled. In an animal study published in Carcinogenesis, researchers looked at the effects of drinking water supplemented with Brussels sprouts or red cabbage juices on the liver and colon of laboratory animals that were also given a heterocyclic amine carcinogen.
Brussels sprouts reduced the development of pre-cancerous cells 41-52% in the colon and 27-67% in the liver, and drastically diminished the size (85-91%) of pre-cancerous lesions in the liver. Red cabbage moderately decreased (19-50%) the number of pre-cancerous lesions that developed in the liver and markedly reduced (41-83%) the size of those that did occur. These highly protective effects are due to crucifers' ability to significantly increase the activity of enzymes involved in both Phase I (CYP4501A2) and Phase II (glucuronidation via UDPGT-2) detoxification.
Brussels sprouts' stronger protective effects are thought to be due to the fact that this cruciferous vegetable contains 2-3 times the amount of glucosinolates than are found in red cabbage. Glucosinolates increase Phase II glucuronidation activity, one of the primary pathways through which toxins made even more dangerous by Phase I are rendered water-soluble and ready for elimination from the body.
New research has greatly advanced scientists' understanding of just how cruciferous vegetables such as Brussels sprouts, cabbage, cauliflower, broccoli, and kale help prevent cancer. When these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is brought into contact with the enzyme myrosinase, resulting in the release of glucose and breakdown products, including highly reactive compounds called isothiocyanates. Isothiocyanates are not only potent inducers of the liver's Phase II enzymes, which detoxify carcinogens, but research recently conducted at the Institute for Food Research in the U.K. shows one of these compounds, allyl isothicyanate, also inhibits mitosis (cell division) and stimulates apoptosis (programmed cell death) in human tumor cells.
Crucifers Cut Risk of Bladder CancerHuman population as well as animal studies consistently show that diets high in cruciferous vegetables, such as Brussel sprouts, broccoli, kale, cabbage and cauliflower, are associated with lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of cruciferous vegetables was significantly lower in those with bladder cancer than in healthy controls.
Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder cancer compared to participants eating the least of this family of vegetables.
Crucifers' protective benefits were even more pronounced in three groups typically at higher risk for bladder cancer: men, smokers, and older individuals (aged at least 64).
Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more likely to affect men than women, according to the European School of Oncology.
Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens called isothiocyanates.
Isothiocyanates offer the bladder, in particular, significant protection, most likely because the majority of compounds produced by isothiocyanate metabolism travel through the bladder en route to excretion in the urine, suggested the researchers.
Optimize Your Cells' Detoxification / Cleansing AbilityFor about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in cruciferous vegetables, such as Brussels sprouts, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why cruciferous vegetables appear to lower our risk of cancer more effectively than any other vegetables or fruits.
Recent studies show that those eating the most cruciferous vegetables have a much lower risk of prostate, colorectal and lung cancer-even whencompared to those who regularly eat other vegetables:
In a study of over 1,000 men conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk.
In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than 6 years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most cruciferous vegetables did almost twice as well with a 49% drop in their colorectal cancer risk.
A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!
How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup)
To get the most benefit from your cruciferous vegetables like Brussels sprouts, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown), and steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).
For a brief overview of the process through which cruciferous vegetables boost our ability to detoxify or cleanse harmful compounds and examples of how specific phytonutrients in crucifers work together to protect us against cancer, see our FAQ: Optimizing Your Cells' Detoxification/Cleansing Ability by Eating Cruciferous Vegetables. For Healthy Skin and Immune Function, Think Brussels Sprouts
Brussels sprouts are an excellent source of vitamin C, the body's primary water-soluble antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons. A large study conducted on nearly 20,000 men and women in England found that people with the highest vitamin C levels had half the risk of dying from heart disease, stroke or cancer. Risk of dying from heart disease was reduced by 71% in men and 59% for women in the group with the highest vitamin C levels.
In addition, a cup of Brussels sprouts contains a whopping 1122 IU of vitamin A plus 669 IU of beta-carotene, both of which play important roles in defending the body against infection and promoting supple, glowing skin. Fiber-rich Brussels Sprouts Support A Healthier Colon
Add Brussels sprouts to your diet, and you'll increase your fiber intake. A cup of Brussels sprouts contains more than 4 grams of fiber, and both soluble and insoluble fiber are present in roughly equal amounts. Fiber not only fills you up, satisfying your hunger, but nourishes the cells lining the walls of the colon, promoting colon health and helping to prevent diseases such as diverticulosis and colon cancer. In addition, fiber aids elimination by forming a soft, bulky stool that is easily passed.
Cardiovascular BenefitsConsumption of cruciferous vegetables, such as Brussels sprouts, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research reveals that crucifers provide significant cardiovascular benefits as well.
Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100 micromoles per liter, a phytonutrient found in cruciferous vegetables, indole-3-carbinol, lowers liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%! Apolipoprotein B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels.
When liver cells were treated with I-3-C, not only was apoB-100 secretion cut by more than half, but significant decreases also occurred in the synthesis of lipids (fats), including triglycerides and cholesterol esters. (Maiyoh GK, Kuh JE, et al., J Nutr.)
Protection against Rheumatoid ArthritisWhile one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as Brussels sprouts, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.
The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on subjects who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period. Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.
A Birth Defect FighterEspecially if you are pregnant, consider learning to love Brussels sprouts. A cup of Brussels sprouts supplies 93.6 mg of folic acid, a B-vitamin essential for proper cellular division because it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide properly. Deficiency of folic acid during pregnancy has been linked to several birth defects, including neural tube defects like spina bifida. Despite folic acid's wide occurrence in food (it's name comes from the Latin word folium, meaning "foliage," because it's found in green leafy vegetables), folic acid deficiency is the most common vitamin deficiency in the world. Description
Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature cabbages, with diameters of about 1 inch. They grow in bunches of 20 to 40 on the stem of a plant that grows as high as three feet tall. Brussels sprouts are typically sage green in color, although some varieties feature a red hue. They are oftentimes sold separately but can sometimes be found in stores still attached to the stem. Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright and "green" taste. History
While the origins of Brussels sprouts are unknown, the first mention of them can be traced to the late 16th century. They are thought to be native to Belgium, specifically to a region near its capital, Brussels, after which they are named. They remained a local crop in this area until their use spread across Europe during World War I. Brussels sprouts are now cultivated throughout Europe and the United States. In the U.S., almost all Brussels sprouts are grown in California. How to Select and Store
Good quality Brussels sprouts are firm, compact and vivid green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture. Avoid those that have perforations in their leaves as this may indicate that they have aphids residing within. If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly. Brussels sprouts are available year round, but their peak growing period is from autumn until early spring.
Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days. If you want to freeze Brussels sprouts, blanch them first for between three to five minutes. They will keep in the freezer for up to one year. How to Enjoy
Tips for Preparing Brussels sprouts:
Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.
Brussels sprouts are usually cooked whole. To allow the heat to permeate throughout all of the leaves and better ensure an even texture, cut an "X" in the bottom of the stem before cooking.
While Brussels sprouts are usually served as a side dish, they also make a nice addition to cold salads. A Few Quick Serving Ideas:
Braise Brussels sprouts in liquid infused with your favorite herbs and spices.
Since cooked Brussels sprouts are small and compact, they make a great snack food that can be simply eaten as is or seasoned with salt and pepper to taste.
Combine quartered cooked Brussels sprouts with sliced red onions, walnuts and your favorite mild tasting cheese such as a goat cheese or feta. Toss with olive oil and balsamic vinegar for an exceptionally healthy, delicious side dish. Individual Concerns
Brussels sprouts is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.Nutritional Profile
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
Brussel sprouts, boiled
1.00 cup
156.00 grams
60.84 caloriesNutrientAmountDV
(%)Nutrient
DensityWorld's Healthiest
Foods Ratingvitamin K218.80 mcg273.580.9excellentvitamin C96.72 mg161.247.7excellentfolate93.60 mcg23.46.9very goodvitamin A1121.64 IU22.46.6very goodmanganese0.35 mg17.55.2very gooddietary fiber4.06 g16.24.8very goodpotassium494.52 mg14.14.2very goodvitamin B6 (pyridoxine)0.28 mg14.04.1very goodtryptophan0.04 g12.53.7very goodvitamin B1 (thiamin)0.17 mg11.33.4very goodomega 3 fatty acids0.26 g10.83.2goodiron1.87 mg10.43.1goodphosphorus87.36 mg8.72.6goodprotein3.98 g8.02.4goodmagnesium31.20 mg7.82.3goodvitamin B2 (riboflavin)0.12 mg7.12.1goodvitamin E1.33 mg6.72.0goodcopper0.13 mg6.51.9goodcalcium56.16 mg5.61.7goodWorld's Healthiest
Foods RatingRuleexcellentDV>=75%ORDensity>=7.6ANDDV>=10%very goodDV>=50%ORDensity>=3.4ANDDV>=5%goodDV>=25%ORDensity>=1.5ANDDV>=2.5%References
- Beecher C. Cancer preventive properties of varieties of Brassica oleracea: a review. Am J Clin Nutr 1994;59(Suppl):1166S-70S 1994.
- Cohen JH, Kristal AR, et al. Fruit and vegetable intakes and prostate cancer risk. J Natl Cancer Inst. 2000 Jan 5;92(1):61-8. 2000. PMID:10620635.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
- Hu R, Khor TO, Shen G, Jeong WS, Hebbar V, Chen C, Xu C, Reddy B, Chada K, Kong AN. Cancer chemoprevention of intestinal polyposis in ApcMin/+ mice by sulforaphane, a natural product derived from cruciferous vegetable. Carcinogenesis. 2006 May 4; [Epub ahead of print. 2006. PMID:16675473.
- Jackson SJ, Singletary KW. Sulforaphane inhibits human mcf-7 mammary cancer cell mitotic progression and tubulin polymerization. J Nutr. 2004 Sep;134(9):2229-36. 2004. PMID:15333709.
- Johnson IT. Glucosinolates: bioavailability and importance to health. Int J Vitam Nutr Res. 2002 Jan;72(1):26-31. 2002. PMID:11887749.
- Johnson IT. Vegetables yield anticancer chemical. Institute of Food Research, News Release, May 10, 2004. http://www.ifr.ac.uk 2004.
- Kassie F, Uhl M, Rabot S, Grasl-Kraupp B, Verkerk R, Kundi M, Chabicovsky M, Schulte-Hermann R, Knasmuller S. Chemoprevention of 2-amino-3-methylimidazo[4,5-f]quinoline (IQ)-induced colonic and hepatic preneoplastic lesions in the F344 rat by cruciferous vegetables administered simultaneously with the carcino. Carcinogenesis. 2003 Feb;24(2):255-61. 2003. PMID:12584175.
- Kawamori T, Tanaka T, Ohnishi M, et al. Chemoprevention of azoxymethane-induced colon carcinogenesis by dietary feeding of S-methyl methane thiosulfonate in male F344 rats. Cancer Res 1995 Sep 15;55(18):4053-8 1995. PMID:13230.
- Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001 Mar 3;357(9257):657-63 2001.
- Kurilich AC, Tsau GJ, Brown A, et al. Carotene, tocopherol, and ascorbate contents in subspecies of Brassica oleracea. J Agric Food Chem 1999 Apr;47(4):1576-81 1999. PMID:13300.
- Kushad MM, Brown AF, Kurilich AC, et al. Variation of glucosinolates in vegetable crops of Brassica oleracea. J Agric Food Chem 1999 Apr;47(4):1541-8 1999. PMID:13320.
- Maiyoh GK, Kuh JE, Casaschi A, Theriault AG. Cruciferous indole-3-carbinol inhibits apolipoprotein B secretion in HepG2 cells. J Nutr. 2007 Oct;137(10):2185-9. 2007. PMID:17884995.
- Murray M. Encyclopedia of Nutritional Supplements. Prima Publishing 1996 1996.
- Murray M, Pizzorno J. Encyclopedia of Natural Medicine. 2nd Revised Ed. Prima Publishing 1997 1997.
- Pattison DJ, Silman AJ, Goodson NJ, Lunt M, Bunn D, Luben R, Welch A, Bingham S, Khaw KT, Day N, Symmons DP. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis. 2004 Jul;63(7):843-7. 2004. PMID:15194581.
- Siddiqi M, Tricker AR, Preussmann R. Formation of N-nitroso compounds under simulated gastric conditions from Kashmir foodstuffs. Cancer Lett 1988 Apr;39(3):259-65 1988. PMID:13280.
- Stoewsand GS. Bioactive organosulfur phytochemicals in Brassica oleracea vegetables-- a review. Food Chem Toxicol 1995 Jun;33(6):537-43 1995. PMID:13240.
- Stoewsand GS, Anderson JL, Munson L. Protective effect of dietary brussels sprouts against mammary carcinogenesis in Sprague-Dawley rats. Cancer Lett 1988 Mar;39(2):199-207 1988. PMID:13290.
- Stoewsand GS, Anderson JL, Munson L, Lisk DJ. Effect of dietary brussels sprouts with increased selenium content on mammary carcinogenesis in the rat. Cancer Lett 1989 Apr;45(1):43-8 1989. PMID:13270.
- Thimmulappa RK, Mai KH, Srisuma S et al. Identification of Nrf2-regulated genes induced by the chemopreventive agent sulforaphane by oligonucleotide microarray. Cancer Res 2002 Sep 15;62(18):5196-5203 2002.
- Verhagen H, Poulsen HE, Loft S, et al. Reduction of oxidative DNA-damage in humans by Brussels sprouts. Carcinogenesis 1995 Apr;16(4):969-70 1995.
- Voorrips LE, Goldbohm RA, et al. Vegetable and fruit consumption and risks of colon and rectal cancer in a prospective cohort study: The Netherlands Cohort Study on Diet and Cancer. Am J Epidemiol. 2000 Dec 1;152(11):1081-92. 2000. PMID:11117618.
- Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.
- Yurtsever E, Yardimci KT. The in vivo effect of a Brassica oleracea var. capitata extract on Ehrlich ascites tumors of MUS musculus BALB/C mice. Drug Metabol Drug Interact 1999;15(2-3):215-22 1999. PMID:13220.
- Zhao B, Seow A, et al. Dietary isothiocyanates, glutathione S-transferase -M1, -T1 polymorphisms and lung cancer risk among Chinese women in Singapore. Cancer Epidemiol Biomarkers Prev. 2001 Oct;10(10):1063-7. 2001. PMID:11588132.
- Zhao H, Lin J, Grossman HB, Hernandez LM, Dinney CP, Wu X. Dietary isothiocyanates, GSTM1, GSTT1, NAT2 polymorphisms and bladder cancer risk. Int J Cancer. 2007 May 15;120(10):2208-13. 2007. PMID:17290402.
Brussels sprouts, cultivar unknownSpeciesBrassica oleraceaCultivar GroupGemmifera GroupOriginBrussels, year unknownCultivar Group membersunknownThe Brussels (or brussels) sprout (Brassica oleracea Gemmifera Group) of the Brassicaceae family, is a Cultivar group of wild cabbage cultivated for its small (typically 2.5–4 cm or 1–1.5 in diameter) leafy green buds, which resemble miniature cabbages.
CultivationForerunners to modern Brussels sprouts were likely cultivated in ancient Rome. Brussels sprouts as we now know them were grown possibly as early as the 1200s in what is now Belgium.[1] The first written reference dates to 1587.[1] During the sixteenth century they enjoyed a popularity in the southern Netherlands that eventually spread throughout the cooler parts of Northern Europe.[2]
Brussels sprouts grow in temperature ranges of 7 to 24°C (45–75°F), with highest yields at 15 to 18°C (60–65°F).[2] Plants grow from seeds in seed beds or greenhouses, and are transplanted to growing fields.[2]. Fields are ready for harvest 90-180 days after planting.[1] The edible sprouts grow like buds in a spiral array on the side of long thick stalks of approximately 60 to 120 cm (2–4 ft)in height, maturing over several weeks from the lower to the upper part of the stalk. Sprouts may be picked by hand into baskets, in which case several harvests are made of 5-15 sprouts at a time, by cutting the entire stalk at once for processing, or by mechanical harvester, depending on variety.[1] Each stalk can produce 1.1 to 1.4 kilograms (2½–3 lb), although the commercial yield is approximately 900 grams (2 lb) per stalk.[2] In the home garden, "sprouts are sweetest after a good, stiff frost."[3]
Brussels sprouts are among the same family that includes cabbage, collard greens, broccoli, kale, and kohlrabi: they arecruciferous. They contain good amounts of vitamin A, vitamin C, folic acid and dietary fibre. Moreover, they are believed to protect against colon cancer, due to their containing sinigrin[citation needed]. Although they contain compounds such as goitrin that can act as goitrogens and interfere with thyroid hormone production, realistic amounts in the diet do not seem to have any effect on the function of the thyroid gland in humans.[4]
North AmericaProduction of Brussels sprouts in the United States began around 1800, when French settlers brought them to Louisiana.[2] The first plantings in California's Central Coast began in the 1920s, with significant production beginning in the 1940s. Currently there are several thousand acres planted in coastal areas of San Mateo, Santa Cruz, and Monterey Counties of California, which offer an ideal combination of coastal fog and cool temperatures year-round. The harvest season lasts from June through January.[1][5] They are also grown in Baja California, where the harvest season is from December through June.[5]
Much of the United States production is in California, with a smaller percentage of the crop grown in Skagit Valley Washington, where cool springs, mild summers and rich soil abounds and to a lesser degree on Long Island, New York.[6] Total United States production is approximately 32,000 tons, with a value of $27 million.[2] Ontario, Canada produces approximately 1,000 tons per year.[7]
80% to 85% of US production is for the frozen food market, with the remainder for fresh consumption.[6] Once harvested, sprouts last 3-5 weeks under ideal near-freezing conditions before wilting and discoloring, and about half as long at refrigerator temperature.[2]. American varieties are generally 2.5 - 5cm (1-2 inches) in diameter.[2]
EuropeEuropeans prefer smaller varieties with bulbs approximately 1.3cm (1/2 inch) in diameter.[2] In Continental Europe the largest producers are the Netherlands, at 82,000 metric tons, and Germany, at 10,000 tons. The United Kingdom has production comparable to that of the Netherlands, but it is not generally exported. [8]
Brussels sprouts, raw (edible parts), 100g
Nutritional value per 100 g (3.5 oz)Energy 40 kcal 180 kJCarbohydrates 8.95 g- Sugars 2.2 g- Dietary fiber 3.8 g Fat0.30 gProtein3.38 gVitamin A equiv. 38 μg 4%Thiamine (Vit. B1) 0.139 mg 11%Riboflavin (Vit. B2) 0.090 mg 6%Niacin (Vit. B3) 0.745 mg 5%Pantothenic acid (B5) 0.309 mg 6%Folate (Vit. B9) 61 μg 15%Vitamin C 85 mg142%Vitamin E 0.88 mg6%Calcium 42 mg4%Iron 1.4 mg11%Magnesium 23 mg6% Phosphorus 69 mg10%Potassium 389 mg 8%Sodium 25 mg1%Zinc 0.42 mg4%Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient databaseCooking and preparationThe most common method of preparing Brussels sprouts for cooking is first to remove the buds from the stalk. Cut away any surplus stem and then peel and discard the surface leaves that are loosened by this cut. Cooking methods include boiling, steaming and roasting. To ensure even cooking throughout, buds of a similar size should always be chosen. Some cooks will cut a cross in center of the stem to aid the penetration.
Whatever cooking method is employed, care must be taken not to overcook. Overcooking releases the sulphur smelling glucosinolate, sinigrin. This is the reason many people profess to dislike Brussels sprouts; only ever having tried them overcooked with the accompanying sulfuric taste and smell. Generally 6–7 minutes boiled or steamed is enough to cook, without overcooking and releasing the sinigrin.
References
- ^ a b c d e "Brussels sprouts info". Pfyffer Associates. http://www.brussels-sprouts.com/BSINFO.htm. Retrieved 2007-09-21.
- ^ a b c d e f g h i "Brussels Sprouts". University of Georgia College of Agricultural and Environmental Sciences.http://www.uga.edu/vegetable/brusselsprouts.html. Retrieved 2007-09-21.
- ^ Crocket, James: Crockett's Victory Garden, page 187. Little, Brown and Company, 1977.
- ^ McMillan M, Spinks EA, Fenwick GR (January 1986). "Preliminary observations on the effect of dietary brussels sprouts on thyroid function". Hum Toxicol 5 (1): 15–9. PMID 2419242.
- ^ a b "Where Brussels Sprouts are Growing Today". Ocean Mist Farms.http://www.oceanmist.com/html/products/brusselsprouts/bsproutgrow.aspx. Retrieved 2007-09-21.
- ^ a b "Crop Profile for Brussels Sprouts in California". United States Department of Agriculture.http://www.ipmcenters.org/cropprofiles/docs/cabrusselssprouts.html. Retrieved 2007-09-21.
- ^ Siva Mailvaganam (2004-08-03). "Area, Production and Farm Value ofSpecified Commercial Vegetable Crops, Ontario, 1998-2001". Ontario Ministry of Food, Agriculture, and Rural Affairs.http://www.omafra.gov.on.ca/english/stats/hort/veg_m01.htm. Retrieved 2007-09-21.
- ^ "The small market study: Brussels sprouts.". SMP. http://www.cababstractsplus.org/google/abstract.asp?AcNo=20043210961. Retrieved 2007-09-21.