Brussels sprouts: A Nutritious and Delicious Super food
“Fried” Brussels sprouts make a healthy and tasty meal. These miniature cabbages got their name from Brussels, the capital of Belgium, where farmers first cultivated them in the 16th century.
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Brussels sprouts are rich in soluble dietary fibre, which helps lower cholesterol levels. This fibre binds to bile acids compounds released during digestion and promotes their excretion. The pectin in Brussels sprouts also contributes to this cholesterol-reducing effect.
Recent studies highlight another health benefit: specific compounds in Brussels sprouts can block the enzyme sulfotransferase. This enzyme poses a threat to health by destabilising DNA in white blood cells. By inhibiting it, Brussels sprouts may help protect cellular health and strengthen the immune system.
Ingredients (Serves 4):
2 onions, peeled and sliced
150 g blanched almonds, lightly toasted
4 tablespoons olive oil
600 g Brussels sprouts, cleaned and sliced
Black pepper, to taste
Cooking:
Fry the onions and almonds in the oil over low heat until the onions soften. Blanch the Brussels sprouts for 1 minute in a saucepan of lightly salted boiling water. Add them to the onions and almonds and cook on low heat. Add as much black pepper as you like.
Serve as main, side dish stir-fries, pasta or mixed in salads.
Health Benefits of Brussels sprouts
Brussels sprouts offer a wide range of nutrients that support overall health. These small, leafy green vegetables provide high levels of vitamin C, which strengthens the immune system and helps the body wounds heal. They also supply a rich dose of vitamin K, essential for bone strength and blood clotting.
People who eat Brussels sprouts benefit from their powerful antioxidants, including kaempferol and glucosinolates. These compounds reduce inflammation and may lower the risk of chronic diseases such as cancer and heart disease. Brussels sprouts also contain fibre, which improves digestion, supports gut health, and helps control blood sugar levels.
The high folate content in Brussels sprouts supports brain health and proves especially important during pregnancy for fetal development. They also deliver minerals like manganese, potassium, and iron. Because they are low in calories and high in fiber, Brussels sprouts help people feel full longer and support weight management. Include them roasted, steamed, or sautéed for a healthy, flavourful side dish.
