The Food Coach

Healthy Food Database - Brussels Sprouts

People seem to love them or hate them. They belong to the Brassica family and are small, bright green with leaves tightly packed together (like miniature cabbages. Research shows that the people who eat the most vegetables from the Brassica family have lower incidence of certain cancers, particularly colon(bowel)cancer.
Buy loose to inspect for any discolouration. Avoid any that are yellowing or with leaves that are loose.
Store unwashed in a plastic bag in the fridge.
Over-cooked Brussels sprouts are probably the reason many people loathe them - they're mushy and they smell. A perfectly cooked Brussels sprout should be neither crunchy nor mushy, just tender enough for the knife to slide through.
One serve is equal to about three Brussels sprouts.
Category: Vegetable
In Season: Autumn Winter
To Buy: Buy loose to inspect for any discolouration. Avoid any that are yellowing or with leaves that are loose.
To Store: Store in the fridge in plastic bags in the crisper section of the fridge.
Tips & Tricks: Rather than a tip this should be a rule - over-cooked brussel sprouts are probably the reason many people loathe them - them are mushy and they smell. A perfectly cooked brussel sprout should be neither crunchy nor mushy, just tender enough for the knife to slide through. One serve is equal to about three Brussels sprouts.

Nutrition (Per serve):

Weight (grams): 60
Carbohydrates, g: 1.3
Protein (g): 2.2
Saturated Fat, g : 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Very low
Energy (kJ): 84
Fibre, g:
Fat (g): 0.2
Monosaturated Fat , g: 0.0
Vitamin K: Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting. It is involved in creating the important prothrombin, which is the precursor to thrombin - a very important factor in blood clotting. It is also involved in bone formation and repair. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K may decrease the incidence or severity of osteoporosis and slow bone loss. 

Contraindications:
Be careful not to take too much Vitamin K in the last stages of pregnancy, since it could be toxic for the baby.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Trim off any loose outer leaves and clip the end stalk. Using a small sharp knife make a cross base of each stalk (approx 5 mm deep) and boil in plenty of water uncovered for 5 - 8 minutes until tender.

Benefits the Following Health Conditions:*

Cold and Flus
Constipation

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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