Brussels sprouts are Brassicaceae vegetables and are considered a superfood due to their rich phytonutrients. Green and round with tightly packed leaves, they are also named ‘mini-cabbages.’
Brussels sprouts belong to cruciferous vegetables and are closely related to kale, cauliflower, and mustard greens. They are rich in vitamins and dietary fiber and help protect against cancer. Although Brussels sprouts may make a healthy addition to your diet, you may need some cooking ideas to get the bitterness out of them. In this article, Cigna Smart Health is going to share the three health benefits of Brussels sprouts and some cooking tips
Health Benefits of Brussels Sprouts
Although Brussels sprouts may not be a typical household dish in Hong Kong, they have high nutritional values, especially their high content of thioglycosides. The compounds are a source of sulforaphane from chewing and digestion, contributing to their antioxidizing and cell repairing functions. Let’s take a look at their three health benefits.
1. Ease Inflammation
Brussels sprouts are rich in antioxidants and anti-inflammatory compounds, which help reduce damages to your cells attributed to their anti-aging and anti-inflammation effects. Therefore, they can improve diseases like type 2 diabetes, rheumatoid arthritis, and inflammatory bowel diseases.
2. Strengthen Your Immune System
Brussels sprouts provide you with high content of dietary fiber, vitamin A, vitamin B, vitamin C, vitamin K, and folic acid. These nutrients are good for anti-oxidizing, eye health, wound healing, immunity, and cell growth.
3. Lower Your Risk of Cancer
According to the American Cancer Society, cruciferous vegetables can help protect against stomach, lungs, breast, bladder, and prostate cancers. Besides, the Natural News reported that the thioglycosides in Brussels sprouts could effectively deter the potential carcinogens in your body, citing the research from the Oregon State University.
Please note that Brussels sprouts have high potassium levels, so those with kidney diseases are not suggested having.
How to Choose Brussels Sprouts?
Brussels sprouts are in season from October to January. When shopping for Brussels sprouts, look for those with bright green heads that are firm and heavy for their size. The leaves should be tightly packed. Smaller Brussels sprouts are usually sweeter and more tender than larger ones.
To store Brussels sprouts, place them in an uncovered bowl or container in the refrigerator. Brussels sprouts will be at their best within the first few days, but depending on how fresh they are, they can last as long as a few weeks in the fridge.
How to Cook Brussels Sprouts
To cook Brussels Sprouts, you may need a bit more cooking ideas due to their bitterness, size, and tightly packed leaves. If they are overcooked or underdone, they give an even stronger bitterness. Here comes a cooking tip. For preparing Brussels sprouts with a diameter larger than 1.5 inches, cut them into half or quarter and pan-fry them quickly. In this way, you can ensure that they are well done and keep their nutritional values.
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