The vegetable that you NEED to be eating everyday

My parents used to make us eat them as kids, and I hated them. So bitter and gross. They only ever tasted good when smothered in butter, but hey, what doesn’t tast good smothered in butter. It’s the Brussell Sprout. It is a cruciferous vegetable, of which the family includes cauliflower, broccoli, kale, bok choy and cabbage. They are high in vitamin C andsoluble fiber and contain multiple nutrients and phytochemicals. If you read about cruciferous vegetables online, there are a few references to the correlation between consuming cruciferous vegetables and lower cancer rates. Some components of this veggie group have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining (endometrium), lung, colon, liver, and cervix, according to the American Institute for Cancer Research. And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer.

 

Check out the table below and compare it to the rest of the veggies in the family. Brussell Sprouts have more Omega-3’s than any of it cousins, almost as much Vitanin C as broccoli, and far more than kale. And more folic acid than any others too. So how can you eat more of them? You can steam them, but my best advice is to add them into stir frys and soups. I still can’t say I love them, but they are best when mixed in with other things. Here is a link to a great recipe I have made: http://www.yummly.com/recipe/Brussels-Sprout-Fried-Rice-with-Crispy-Cauliflower-539702

 

 

Per 1 cup:

Broccoli

Cauliflower

Cabbage

  1. Sprouts

Bok Choy

Kale

(steamed)

(frozen, cooked)

(raw)

(cooked)

(cooked)

(cooked)

Calories

44

34

22

60

20

36

Fiber

5g

5

2

4

3

3

Vitamin A

33% DV

1%

2%

16%

62%

137%

Vitamin B-2

16%

9%

3%

11%

10%

8%

Vitamin B-6

17%

12%

7%

21%

22%

14%

Vitamin C

165%

75%

38%

129%

59%

71%

Folic Acid

23%

18%

10%

23%

17%

4%

Magnesium

12%

5%

4%

10%

6%

7%

Potassium

14%

7%

6%

14%

18%

8%

Omega-3s

200 mg

140 mg

60 mg

260 mg

100 mg

100 mg

 

 

 


Catherine Craig
Catherine Craig

Author