Brussels sprouts resemble miniature cabbages and share many of the same health benefits. Like broccoli, cabbage and other cruciferous vegetables, they contain chemicals that appear to protect against cancer; they are also very high in vitamin C; a cup of cooked Brussels sprouts provides 130mg, more than twice the adult Recommended Daily Allowance (RDA); it also provides 20% or more of the RDAs of folate and vitamin A and more than 10% of the daily needs of iron and vitamin E. A 1-cup serving contains only about 40 calories, a third of which come from protein. Serving Brussels sprouts with a small amount of cheese or rice or another grain will add the complimentary amino acids to make a complete protein.
SPROUTS AND CANCER
Brussels sprouts have high amounts of flavonoids and indoles, plant chemicals that protect against cancer in several ways. Bioflavonoids have an antioxidant effect that helps prevent cellular damage caused by the unstable molecules released when the body burns oxygen. Bioflavonoids, along with indoles and perhaps other plant chemicals, inhibit hormones that promote tumor growth. Indoles are particularly active against estrogen, the hormone that stimulates the growth of some breast cancers.
Other studies indicate that bioflavonoids and indoles may protect against cancers of the prostate and uterus. Even if cancer does develop, the plant chemicals may slow tumor growth and spread of the disease.
When buying fresh Brussels sprouts. select small, bright green ones with tightly packed leaves. Those past their prime will have patches of yellow, an unpleasant sulfurous smell, and a bitter taste. frozen Brussels sprouts retain all of their nutrients and flavor.
sprouts can be boiled or steamed; to ensure that they are evenly cooked, cut a small cross into their base; when boiling, use a cup of water for each cup of sprouts. Overcooking destroys vitamin C and gives sprouts a bitter taste. When steaming sprouts, uncover the steamer for a few seconds every 2 or 3 minutes to prevent a buildup of the sulfurous gases.