5 Reasons You Should Eat Brussels Sprouts

drewssexybody (3)Written by Amanda Ennett

 

Whether you love or hate Brussels sprouts, give these little cabbages a chance because they really are among the healthiest foods we can eat.

Here are some amazing benefits and reasons you should eat them:

21. Weight Loss/Management: at 25 calories per 1/2 cup cooked Brussels sprouts are one of those foods that will fill you up, without filling you out, always a plus for weight loss. Brussels sprouts are naturally low in fat and rather high in protein. The fiber in Brussels sprouts also makes you feel fuller faster and longer because it doesn’t break down in your digestive tract, which can help control hunger and maintain healthy blood-sugar levels. I.E. fill up without extra calories! Manage your weight by eating Brussels sprouts as a side dish instead of higher calorie items.

2. Vitamins, Minerals and Antioxidants: like all fruits and vegetables Brussels sprouts are naturally loaded with bioavailable vitamins and minerals that our bodies can instantly benefit from. Brussels sprouts are full of vitamins A, C, E, K, and most of the B complex vitamins. They are even richer in trace minerals such as iron, magnesium, phosphorus, zinc, copper, calcium, manganese selenium, folate, and potassium. Brussels sprouts contain a wide variety of antioxidant phytonutrients and flavonoids, which can help protect your cells.

3. Improve Digestion: Brussels sprouts are high in fiber, too! 1 cup contains about 2-4 grams of dietary fiber providing approximately 13 percent to 20 percent of your daily fiber requirement.  Fiber helps make your stool bulky, which creates smoother digestion and helps prevent constipation which contributes to a healthy digestive system. A healthy and functioning digestive system is ideal for good immunity and weight loss.

4. Cancer Protection: Brussels sprouts and cruciferous vegetable family members are cancer-fighting veggies. Brussels sprouts are high in glucosinolates. These are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. One of these detox-activating substances is a compound known as isothiocyanates. Isothiocyanates may help prevent cancer by promoting the elimination of potential carcinogens from the body. Isothiocyanates may also reduce your risk of heart attack.

5. Detoxification, reduced inflammation and cholesterol:3

  • To detox efficiently, the body requires sulfur. Brussels sprouts are rich in sulfur-containing nutrients. Avoid overcooking to limit the sulfur smell/taste.
  • The same compounds can also prevent toxin-triggered DNA changes.
  • They have vitamin K and omega-3s, which are an essential component in controlling inflammatory responses.
  • Glucosinolates help to regulate the body’s inflammatory/anti-inflammatory system and prevent unwanted inflammation.
  • Brussels sprout fiber binds with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.

4Preparation Tips

Pull off loose or wilted leaves; trim the stem ends a little. Cut an “X” in the bottoms or chop in ½, so the insides cook at the same rate as the leaves.

Steaming: The sprouts will stay intact, odor will be minimized, and you’ll preserve more nutrients than you would if you boiled them. Steam for about 7 to 14 minutes, depending on size until they are easily pricked by a fork.

Grilling: Toss in olive oil and grill over medium heat until outer leaves are slightly blacken and crisp.

Baking: Brussels sprouts are very versatile in the oven. Toss with olive oil and your preferred seasoning and bake. You can bake at 350 degrees for 30-40 mins for soft sprouts or 450 degrees for 20 mins for charred crispy sprouts.

Do NOT overcook: not only do they become smelly but lose valuable vitamin C when overcooked.

Brussels sprouts are delicious served with just a squeeze of lemon or sprinkle of parmesan. Other low cal ideas include: seasoning salt, garlic salt, vinegar and/or mustard.

By Amanda Ennet

5

At home, this mom and busy wife doesn’t let daily stress stop her from eating clean and training hard. On the job, Amanda uses her BS in Exercise Science to aide physical therapy patients and transform her personal training clients. On her off time, she loves to write about her main passions: nutrition and healthy living. Amanda considers herself a self-proclaimed health fanatic living by the mantra “let thy food be thy medicine.”

Follow my facebook page @ AJ’s: Fit n Beautiful [https://www.facebook.com/Fit.n.Beautiful] and on instagram @fitnbeautiful

Image Courtesy:  The Paleo diet

Image Courtesy: The Wellness Directory

Image Courtesy: The Inventive Vegetarian 

 

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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.

It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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