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Are these truly Brussels sprouts – why is it worth consuming them?
Table of Contents
1. Brussels - essential details
Brussels sprouts, also referred to as Brussels cabbage, are a vegetable that evolved from the crossing of kale with cabbage. Its name is closely linked to the capital of Belgium, Brussels, where its cultivation commenced. The heads of Brussels sprouts are diminutive, resembling a walnut. In the autumn and winter seasons, Brussels sprouts are frequently spotted in stores as it is the time of their harvest (M. Szustakowska-Chojnacka 2015).2. Nutritional value of Brussels sprouts
Brussels sprouts are a food with low energy density, as they contain 43 kcal in 100 g of this vegetable. Compared to other cabbage vegetables, Brussels sprouts are distinguished by their high content of vitamin C (85 mg in 100 g of raw product). For example, red cabbage contains only 57 mg in 100 g and Peking cabbage only 45 mg. In addition, Brussels sprouts contain large amounts of other vitamins and minerals, making them a vegetable with high nutritional value. The following table shows the contents of selected nutrients in 100 g of raw Brussels sprouts (Food Data Central - USDA, fdc. nal. usda. gov/index. html).3. Health advantages of Brussels sprouts
Brussels sprouts contain substantial amounts of antioxidants such as vitamins A, E, and C. These compounds demonstrate antioxidative effects and their primary function is to eliminate free radicals. As long as the vitamins are sufficient, there is no cause for concern. However, if the amount of antioxidants is inadequate, free radicals can contribute to the development of negative changes in the body, including an increased risk of cancer and accelerated aging processes (M. Dochniak, K. Ekiert 2015). Furthermore, antioxidants reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. In terms of the cancer-preventive effects of Brussels sprouts, quercetin is particularly significant. It is a compound that exhibits preventive effects against various types of cancer, including breast, brain, colon, prostate, kidney, and cervical cancer (M. Imran et al. 2019). Other researchers emphasize the possibility of using quercetin as an effective measure against metastases and its inhibitory effect on cancer cells (Li. Chenglin et al. 2015). Green vegetables such as Brussels sprouts can also reduce the risk of type 2 diabetes (P. Carter 2010). A higher intake of fruits and vegetables, including green cruciferous vegetables, can significantly reduce the risk of type 2 diabetes (P. Y. Wang 2016). Compounds present in Brussels sprouts can also reduce inflammation in the body, including the anti-inflammatory effect of quercetin, which can prevent arthritis and support the treatment of colon inflammation and stomach ulcers (J. Ren et al. 2019).4. How to correctly prepare Brussels sprouts: A culinary guide
Applying a few simple tips can significantly enhance the flavor qualities of Brussels sprouts. - In the store or at the stands, choose Brussels sprouts with a green color. A yellowish hue may indicate that they are overripe, and unfortunately, placing them in the refrigerator and leaving them for even one day will result in spoilage. Do not choose vegetables with visible black or dark green spots. - The first step in preparing Brussels sprouts is to clean them thoroughly. This will help remove any dirt or other elements, such as sand, from their surface. After thorough cleaning, proceed to remove any overripe or heavily damaged outer leaves. Then, cut off the hard parts with a knife, and slice the stem crosswise. This will allow for quicker heat treatment. It is worth noting that vegetables thrown into boiling water will retain more vitamins and minerals. - The next steps in preparation vary depending on the way the Brussels sprouts are served. If they are to be a side dish, such as to a main course, it is worth boiling them. Bring the water to a boil and then add the previously prepared Brussels sprouts. A pinch of salt can be added to the water to give the Brussels sprouts a more pronounced flavor. Adding sugar, on the other hand, will slightly reduce their bitterness. If the natural bitter taste of Brussels sprouts is not a problem for someone, they can skip this step and boil them in plain water. The cooking time should be about 5-10 minutes. Brussels sprouts can also be boiled in milk or with a small addition of it. This will help eliminate the unpleasant odor during heat treatment. - Brussels sprouts can also be served as roasted. After cleaning and cutting off the hard parts, cut the vegetable in half and place it flat side down on a baking sheet lined with baking paper. Then, drizzle the Brussels sprouts with fat, such as olive oil or rapeseed oil. Preheat the oven to 200°C and bake the prepared vegetables for 15-20 minutes. Brussels sprouts are a rich source of many health-promoting compounds, mainly antioxidants. Including them in your daily diet, especially during the fall and winter seasons, will provide a large dose of vitamins and nutrients.
