Side Effects Of Brussels Sprouts
What are Brussels sprouts?
These edible buds obtained their name from the place which they originated and were most popular, Brussels, Belgium.
It is a member of the Gemmifera cultivar group of cabbages grown for the sake of its edible buds.
They consist of a wide range of species and have different sizes, which vary from tiny button buds to large ones. Famous species are Bubbles and Oliver.
Brussels sprouts look like baby cabbages but are not. They’re just part of the same family. While we eat the part that grows out of the soil in cabbages, in Brussels sprouts the buds that grow along the long thick stalk is what we consume.
Many persons hate the buds because of the intricate cooking style to attain a palatable dish.
It may taste bitter if not properly cooked, and will have a sweet smoky flavor if cooked for a longer period.
They also tend to get stinky when overcooked and have a mushy feel, especially when boiled. The smell is associated with glucosinolate sinigrin, an organic compound that contains sulfur which causes the odor.
Brussels sprouts can also be consumed raw for their crunchy feel.
Benefits of Brussels sprouts
For Weight Loss
Similar to other vegetables and fruits, Brussels sprouts are low in calories and have high fiber content. This particular characteristic makes you feel full fast and for longer periods.
Again, unlike other veggies, Brussels sprouts have very high protein content, which means you can skip other calorie sources of protein like fat meat that may increase fat in the body as they supply protein, and depend on Brussels sprouts.
Decreases Blood Pressure
Incorporating more Brussels sprouts into a diet will enable a person to reduce blood pressure. This is because of its potassium content.
A particular research was carried out, and it was observed that potassium reduces the negative impact of salt on blood pressure and restricts excess sodium absorption in the body.
Improves Bone Health
The sprouts are also a great source of calcium, which as many of us know is an essential nutrient for bone strength and development.
Adequate vitamin K which the sprouts contain is also very important for healthy bone formation and nutrition, and aside from bones, Vitamin K is an important element that helps in blood clotting.
Contains Packs of Nutrients
The sprouts are low in fat and cholesterol, and relatively rich in essential vitamins and minerals.
Brussels sprouts in a 75grams serving will contain the following nutrients:
Carbs: 6 grams
Protein: 2 grams
Fiber: 2 grams
Manganese: 9% of the RDI
Vitamin A: 12% of the RDI
Folate: 12% of the RDI
Vitamin C: 81% of the RDI
Vitamin K: 87% of the RDI
In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus.
Contains Anti Cancerous Agents
These probably unlikable vegetables have been seen to lower the risk of cancer. It helps to inhibit tumor advancement by blocking the enzymes known to cause cancer growth.
As they’re green in color, they have a high amount of chlorophyll and kaempferol, which serve as an antioxidant acting against the compounds responsible for the development of pancreatic cancer.
Serves as Anti-Oxidant
Brussels sprouts contain a high level of Vitamin C which is an antioxidant that helps promote iron absorption and is involved in tissue repair.
It also helps protect the skin and prevent aging or shrinkage caused by free radicals.
Fibers such as cellulose, glucosinolate, pectin, and hemicellulose are present in Brussels sprouts, and they provide energy for the bacteria in the stomach to help create short-chain fatty acids which in turn keep the gut in a healthy state.
It eases digestion, and the passing out of the regular stool
Why Brussels sprouts are bad for you
Overeating Brussels sprouts can result in bloating, but the impact is seen in very rare instances. They have a type of carbohydrate that your body can’t easily break down, which may cause a buildup of gas in the abdomen (bloating), uneasiness, diarrhea, or constipation.
Brussels sprouts contain Goitrogens that can cause infection and swelling of the thyroid glands.
This means that individuals with thyroid issues or already existing cases of goiter should not eat Brussels sprouts.
They then contain compounds called glucosinolates. Glucosinolates have been found to reduce the absorption of iodine, and a deficiency in iodine can interfere with thyroid function and eventually lead to goiter, which is an abnormally enlarged thyroid gland.
*NOTE: The glucosinolate content in Brussels sprouts can be reduced through cooking.
Usually, this Vitamin K is a healthy advantage of Brussels sprouts. It is a chemical that aids and fastens blood clotting in cases of cuts on the body, which in turn fastens the process of healing.
Regardless, vitamin K neutralizes the effects of anticoagulants (blood-thinners), which some people may need to prevent the incident of excessive blood clots.
Therefore people who are on blood-thinning medication should reduce their vitamin K intake, or withdraw from it.
Other vitamin k containing substances include Kale, Spinach, Collards, Mustard greens, Chard, Broccoli, Asparagus, Green tea, etc.
*NOTE: For people who do not take blood-thinning medications, approximately 1mcg a day of vitamin K for each kilogram of their body weight, should be consumed.
Brussels sprouts contain an indigestible fiber called raffinose, which can be hard on the stomach walls.
When bacteria in the large intestine try to break this and other indigestible fibers down, they produce gases like hydrogen, carbon dioxide, methane, sulfide, and mercaptan which may also smell awfully when passed out.
People with digestive system issues, like irritable bowel syndrome and difficulty in digesting food, may want to avoid Brussels sprouts in their diet.
Side Effects Of Brussels Sprouts