Although a vegetable with some nutritional properties, Brussels sprouts They do not enjoy the sympathy of many people. In Spain, it’s not one of the most widely consumed fresh vegetables – the podium is occupied by tomatoes, onions and peppers, according to 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 five meals the nutrition guru Theresa Fungfrom the Faculty of Public Health harvard, recommends that it be eaten as often as possible because of its greater nutritional value. In terms of improving eating habits, Fung points out that Salmonthat Brussels sproutsthat blueberriesthat crazy and tasteless yogurt They should not be missing from a healthy diet.
Regarding Brussels sprouts, this Harvard expert points out that they are “Rich in nutrients and low in calories: only 28 in a half cup”. In particular, they have a very complete supply of vitamins, incl vitamin A, vitamin Cvitamin K, potassium and folic acid.
With family owned from cruciferous -such as cabbage, kale or broccoli- Brussels sprouts contain bioactive compoundslike antioxidants, which are chemicals that help prevent damage to cells in your body, notes Fung.
However, experts admit it that’s the tastebitter for some, eventually turning it into a maligned vegetables. Among other tips, “You can reduce the bitterness of Brussels sprouts by toasting them in a little olive oil. Add some chopped walnuts on top for added flavor and crunch,” she says.
Also researchers Federico Bernuzzi and Maria Trakafrom the Quadram Institute (United Kingdom) has spoken in a recent article published in Conversation about the benefits and efficacy of Brussels sprouts.
Apart from helping to maintain healthy muscles and bones, it also boosts the immune system intake of vitamin C if eaten raw, it is higher than the equivalent weight of an orange can provide. Even after cooking, “Brussels sprouts still contain the same amount of vitamin C that you’d get from orange juice or whole oranges,” they note.
Bernuzzi and Traka point out that the most important thing about this winter specialty is that it is rich in variety natural chemicalsAs carotenoids and polyphenolsassociated with good health conditions, and also an abundance of sulfur-containing compounds, called glucosinolatewhich gives a characteristic bitter taste, but plays an important role.
“Several scientific studies have shown that these sulfur compounds strong antioxidant which can improve health prevent cell damage“, the two researchers pointed out. For them, “the best advice to keep in mind is to try to eat about five servings of brassica greens —Brussels sprouts, broccoli, kale or cabbage — each week and vary the choices.”
When cooking Brussels sprouts, researchers Bernuzzi and Traka caution if they are boiled for a long time “Not only will it lose its nutritional value, but it will also appear on the shoots of a bad smell and taste“.
Therefore, they suggest cooking this vegetable in the pot, with a little olive oil and a pinch of garlic and herbs. Another alternative can also cook it steamed or microwaved“but make sure they stay crunchy,” they warned.
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