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Transcript of Brussels Sprouts
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.
This chart graphically details the %DV that a serving of Brussels sprouts provides for each of the
nutrients of which it is a good, very good, or excellent source according to our Food Rating
System. Additional information about the amount of these nutrients provided by Brussels sprouts
can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional
Profile for Brussels sprouts, featuring information over 80 nutrients, can be found under the
Food Rating System Chart.
• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Safety
• Nutritional Profile
• References
Health Benefits
Cancer Protection from Special Sulfur-Containing Phytonutrients
Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense
systems to protect against disease, including cancer. Scientists have found that sulforaphane, one
of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous
vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression,
thus helping to clear potentially carcinogenic substances more quickly.
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 Cancer
Human 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 Ability
For 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 Benefits
Consumption 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 Arthritis
While 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 Fighter
Especially 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
For some of our favorite recipes, click Recipes.
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.
Safety
Brussels Sprouts and Goitrogens
Brussels sprouts contains goitrogens, naturally-occurring substances in certain foods that can
interfere with the functioning of the thyroid gland. Individuals with already existing and
untreated thyroid problems may want to avoid Brussels sprouts for this reason. Cooking may
help to inactivate the goitrogenic compounds found in food. However, it is not clear from the
research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly
how much risk is involved with the consumption of Brussels sprouts by individuals with pre-
existing and untreated thyroid problems. For more on this subject, please see What are
goitrogens and in which foods are they found?
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.
For an in-depth nutritional profile click here: Brussels sprouts.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for
Brussels sprouts is also available. This profile includes information on a full array of nutrients,
including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty
acids, amino acids and more.
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."
Read more background information and details of our rating system.
Brussel sprouts, boiled
1.00 cup 156.00 grams 60.84 calories
Nutrient Amount DV (%)
Nutrient Density
World's Healthiest Foods Rating
vitamin K 218.80 mcg 273.5 80.9 excellent
vitamin C 96.72 mg 161.2 47.7 excellent
folate 93.60 mcg 23.4 6.9 very good
vitamin A 1121.64 IU 22.4 6.6 very good
manganese 0.35 mg 17.5 5.2 very good
dietary fiber 4.06 g 16.2 4.8 very good
potassium 494.52 mg 14.1 4.2 very good
vitamin B6 (pyridoxine) 0.28 mg 14.0 4.1 very good
tryptophan 0.04 g 12.5 3.7 very good
vitamin B1 (thiamin) 0.17 mg 11.3 3.4 very good
omega 3 fatty acids 0.26 g 10.8 3.2 good
iron 1.87 mg 10.4 3.1 good
phosphorus 87.36 mg 8.7 2.6 good
protein 3.98 g 8.0 2.4 good
magnesium 31.20 mg 7.8 2.3 good
vitamin B2 (riboflavin) 0.12 mg 7.1 2.1 good
vitamin E 1.33 mg 6.7 2.0 good
copper 0.13 mg 6.5 1.9 good
calcium 56.16 mg 5.6 1.7 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In-Depth Nutritional Profile for Brussels sprouts
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