Despite being a vegetable with multiple nutritional properties, Brussels sprouts do not enjoy the sympathy of many. In Spain it is not one of the most consumed fresh vegetables -that podium is occupied by tomato, onion and pepper, according to the latest data available to the Ministry of Agriculture, Fisheries and Food-, however, it is still a product Highly recommended by experts for the benefits of regular consumption for health.
In fact, it is one of the five foods that nutrition professor Teresa Fung, from the Harvard School of Public Health, recommends that you should eat as often as possible because of its greater nutritional value. When it comes to improving eating habits, Ella Fung points out that salmon, brussels sprouts, blueberries, nuts and natural yogurt should not be missing from a healthy diet.
Rich in Nutrients And Low in Calories
Regarding Brussels sprouts, this Harvard expert points out that they are “rich in nutrients and low in calories: only 28 in a half cup.” Specifically, they have a very complete supply of vitamins, including vitamin A, vitamin C, vitamin K, potassium and folic acid.
Being a member of the cruciferous family—just like cabbage, kale, or broccoli—Brussels sprouts contain bioactive compounds, such as antioxidants, which are chemicals that help prevent cell damage within your body, Fung notes.
However, the expert acknowledges that its taste, bitter for some, has ended up turning it into a reviled vegetable. Among other tips, “you can reduce the bitterness of Brussels sprouts by toasting them with a drizzle of olive oil. Add some chopped walnuts on top for a little more flavor and to make them crunchy,” she says.
Researchers Federico Bernuzzi and Maria Traka, from the Quadram Institute (United Kingdom) have also spoken in a recent article published in The Conversation about the benefits and properties of Brussels sprouts.
In addition to helping to maintain the health of muscles and bones, as well as improving the immune system, the contribution of vitamin C if eaten raw is higher than what its equivalent weight in oranges can provide. Even once cooked, “Brussels sprouts still contain the same amount of vitamin C that you would get from orange juice or whole oranges,” they note.
Bernuzzi and Traka point out that the most important thing about this typical winter food is that it is rich in a wide range of natural chemicals, such as carotenoids and polyphenols, related to good health, and is also abundant in sulfur-containing compounds. , and which are called glucosinolates, which give that characteristic bitter taste, but which play an important role.
“Several scientific studies have shown that these sulfurous compounds are potent antioxidants that can promote health by preventing cell damage,” both researchers point out. For them, “the best advice to keep in mind is to try to eat about five servings of brassica vegetables – brussels sprouts, broccoli, kale or cabbage – weekly and vary the options.”
When cooking Brussels sprouts, researchers Bernuzzi and Traka warn that if they are boiled for a long time “they will not only lose their nutritional value, but an unpleasant smell and taste will also appear in the sprouts.”
Hence, they advise cooking these vegetables in the pan, with a little olive oil and a pinch of garlic and herbs. Another alternative would also be to steam or microwave them, “but make sure they keep their crunchy state,” they warn.
This article is originally published on zoomnews.es
