Know Your Produce? Brussel Sprouts

brussel sprout cutting boardI didn’t grow up with brussel sprouts on the dinner table. If I had, sad to say, they most likely would have been cooked to mush and then salted. I can guarantee that I would not have been impressed.

Since they were new to me it was easy to have an open mind when I first them tried as a young adult. I found myself interested so I purchased some and lightly steamed them. I thought they were delicious! Next, I had them roasted. Even better. Since then I have also learned that I love them cooked wok style as well. There are so many possibilities when preparing brussel sprouts and so many health benefits to eating them!

Below you can find almost too much information about brussel sprouts. If you are into the details take your time. If you are like me and ready to dive in and eat, here you go:

Brussel Sprouts with bacon and feta cheese

Brussel Sprouts with Bacon & Feta

Ingredients

  • 4 strips nitrate free bacon
  • 2 tablespoons butter
  • 1 pound brussel sprouts, halved
  • 1/2 large onion, chopped
  • 1 tablespoon feta, crumbled (or feta style cheese) – optional
  • Salt and freshly ground black pepper

Directions

Cook bacon in a large skillet over medium-high heat until crispy. Remove to a paper towel-lined plate, then chop. In same pan with bacon fat, melt butter over high heat. Add onions and brussel sprouts and cook for about eight to ten minutes. Stir occasionally and notice the brussel spouts are golden brown when done. Sprinkle with feta, salt and pepper, to taste, and toss bacon back into pan. Serve immediately.

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.

brussel sprouts cutTips 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.

brussel sprouts roastedA 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.

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 a Food Rating System.

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 RutgersUniversity 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.

brussel sprout farmNew 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 EuropeanSchool 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 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.

brussel sprout heart

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.

How to Select and Store

Good quality Brussels sprouts are firm, compact and vivid green. They 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.

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, phosphorous, 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.

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About Rachel

Owner @ Brown Box Organics.
This entry was posted in Brussel Sprouts, Diet and tagged . Bookmark the permalink.

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