Brussels sprouts are a vegetable from the cruciferous family, which also includes broccoli, kale, cauliflower, cabbage, and has a taste that somehow combines the aroma of walnuts with the taste of broccoli, with the difference that the texture is much creamier. These mini-cabbages have maxi-beneficial effects for our health and figure, thanks to the vitamins, minerals, proteins and carbohydrates in the composition. According to the USDA National Nutrient Database, 100 grams of Brussels sprouts bring only 43 calories, 0 grams of fat, 9 grams of carbohydrates (of which 2.2 grams of sugars and 3.8 grams of fiber) and over 3 grams of protein to your body. Also, at the same amount, your body will receive 195% of the RDA (recommended daily dose) of vitamin K, 125% of the RDA of vitamin C and over 10% of the RDA of vitamin A, vitamin B6, folate, potassium and manganese. Numerous studies show that regular consumption of cruciferous vegetables, such as Brussels sprouts, could reduce the risk of obesity, diabetes, heart disease and other health problems. Anticancer effects Moreover, scientists say that sulforaphane (the substance that gives off the specific smell of sulfur) in cruciferous vegetables would protect the body from the action of free radicals, preventing the onset of cancer. Scientists have discovered that this substance has the ability to inhibit an enzyme called HDAC involved in the development of malignant cells. Brussels sprouts are also rich in chlorophyll, which can block the carcinogenic effects of heterocyclic amines released at high temperatures (for example, those in grilled steaks). So, if you are a fan of grilling, whether we are talking about steak, fish or small, join green vegetables such as Brussels sprouts, to reduce the risk to get cancer. Improves bone health Vitamin K deficiency in the body is associated with an increased risk of suffering from diseases of the skeletal system. Brussels sprouts are rich in this vitamin, ensuring bone health by improving the level of calcium absorption, preventing the loss of calcium through urine and assimilating essential proteins. Brussels sprouts are also rich in calcium, providing about 40 milligrams per gram of product. Keeps diabetes under control Most green vegetables are sources of antioxidants that regulate blood sugar. These are called alfalinoleic acids and can have beneficial effects on insulin secretion, preventing oxidative stress. Studies also show that these substances reduce the risk of peripheral diabetic neuropathy, a condition that involves the degradation of nerve cells in the lower limbs due to high blood glucose (hyperglycemia). Good for eyes Vitamin C is closely linked to eye health and plays an important role in protecting them from the harmful effects of ultraviolet rays. A single serving of Brussels sprouts provides you with the amount of vitamin C your body needs. Another antioxidant found in Brussels sprouts - zeaxanthin - "filters" ultraviolet rays, thus protecting the eyes from degenerative diseases. Brussels sprouts are an excellent garnish for most dishes. Try to buy only fresh cabbage, without old leaves and smaller in size. The smaller are Brussels sprouts, the sweeter, tenderer and less woody they are. You can cook it in the oven, thus keeping it fresh. Season the cabbage pieces with olive oil, salt and black pepper, then place in the oven in a tray lined with baking paper. Bake for about 30 minutes and serve as such or with another more hearty dish, such as a piece of beef or grilled fish.
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