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Brussels sprouts are a green vegetable, a member of the cruciferous family (Brassicaceae). The taste of Brussels sprouts is very similar to a mixture of white cabbage and cauliflower, seasoned with mustard greens.   These cruciferous vegetables are shaped like a mini version of white cabbage and are usually used to prepare dishes in a similar way: they are peeled, cut, and cooked as a nutritious side dish or main course.   Brussels sprouts are low in calories, but very rich in fiber, vitamins, and minerals.   The following are just the main nutrients that are contained in a cup (150 grams) of cooked Brussels sprouts:   Calories: 56 calories Protein: 4 g. Carbohydrates: 12 g. Fiber: 4 g. Vitamin K: 260% Vitamin C: 160% Vitamin A: 24% Folic Acid: 24% Manganese: 20% Omega-3 fatty acids: 25%   Brussels sprouts are particularly rich in vitamin K – an important vitamin essential for the health of the blood clotting system and bone health.   It also contains vitamin C, an antioxidant that promotes the body's absorption of iron and is involved in the process of tissue repair and the immune system.   Moreover, the high fiber content helps to maintain the health of the gastrointestinal tract.   In addition to the nutrients listed above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus.   Benefit   Rich in antioxidants   Brussels sprouts have many health benefits, but are particularly striking for the large amount of antioxidants found in this vegetable.   Antioxidants are compounds that reduce oxidative stress in the cells of the human body and help reduce the risk of developing a chronic disease.   One study found that when participants ate about 2 cups (300 grams) of Brussels sprouts daily, their cell damage from oxidative stress decreased by 28%.   The most important antioxidant that is part of Brussels sprouts is kaempferol. It has many health-improving properties and is widely studied.   In vitro studies show that kaempferol can reduce the growth of cancer cells, relieve inflammation, and improve heart health.   Eating brussels sprouts as part of your balanced diet, rich in fruits and vegetables, can help provide a supply of antioxidants that will benefit the body to maintain good health.   Contains a large amount of fiber Just one cup (150 grams) of cooked Brussels sprouts contains 4 grams of fiber, which is up to 16% of your daily fiber needs.   Fiber is an important part of a healthy diet. In order for the body to function well, you need to eat at least one portion of fiber-containing foods every day.   Studies show that fiber can relieve constipation by increasing the frequency and reducing the consistency of stool to make it easier to pass through the intestines .   Fiber also promotes digestion by helping to "feed" the beneficial lacto-and bifido-bacteria in the gut.   An increase in fiber intake is also associated with other health benefits, such as reducing the risk of heart disease and normalizing blood sugar levels.   Nutrition experts recommend that women consume at least 25 grams of fiber per day, while men should eat at least 38 grams of fiber per day.   Eating Brussels sprouts, along with other good sources of fiber such as fruits, vegetables, and whole grains, can easily help you meet your fiber needs.   Rich in vitamin K Brussels sprouts are a good source of vitamin K. One cup (150 g) of cooked Brussels sprouts contains 270% of the daily value of vitamin K. That is, to get the necessary amount of this vitamin, you just need to eat half a cup of Brussels sprouts.   Vitamin K plays a vital role in the body. It is necessary for the functioning of the circulatory system, namely for good coagulation – the ability of the body to form blood clots that stop bleeding.   Vitamin K may also play a role in bone growth and may help protect against osteoporosis – a disease characterized by increased bone fragility and progressive bone loss.   Studies show that taking vitamin K supplements is mandatory for postmenopausal women, when there is a risk of developing osteoporosis. Vitamin K can increase bone strength and reduce the risk of bone fractures.   Keep in mind that those who take blood-thinning medications (aspirin, various heparins, and other blood-thinning medications) should reduce their intake of vitamin K, as a large amount of it can harm the body. However, for most people, increasing the intake of vitamin K can bring many health benefits.     Contains Omega-3 fatty acids   It is known that the largest source of healthy Omega-3 fatty acids is fish and seafood. However, for those who do not eat fish or seafood, there are plenty of other healthy foods that have omega-3 fatty acids in their composition.   Plant-based foods contain only alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is used less efficiently in your body than omega-3 fats from fish and seafood. This is because the human body can convert alpha-linolenic acid into more active forms of omega-3 fatty acids in limited amounts.   For this reason, to meet the body's daily need for Omega-3 fatty acids, you will need to consume more Omega-3 fatty acids from plant foods than you could get from fish.   Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 270 mg (25% of the daily value) in a 150-gram cup.   Omega-3 fatty acids have been shown to lower blood triglyceride levels, slow down brain aging, reduce insulin resistance, and reduce inflammation.   So, a few servings of Brussels sprouts in your diet each week will help you easily meet your omega-3 fatty acid needs.   Brussels sprouts are rich in vitamin C Brussels sprouts provide 160% of the body's daily vitamin C requirement.   Vitamin C is important for the growth and repair of tissues in the body. It also acts as an antioxidant, is involved in the production of proteins such as collagen, and can even boost immunity.   One of the reviews, including those involving more than 11 thousand people, showed that vitamin C reduces the severity of the cold, reducing its duration by an average of 8% in adults.   Vitamin C can also increase the absorption of non-heme iron — a form of iron found in plant foods that the human body cannot absorb as easily as iron from animal products. A study found that taking 100 mg of vitamin C with a meal increased iron absorption by 67%.   Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best sources available. Adding even one or two servings of Brussels sprouts to your diet...

The next time you relegate black pepper to the back of your shelf, think twice. The humble spice holds more benefits than you'd imagine. It belongs to the Piperaceae family, and is processed in different ways to yield different kinds of peppers. For instance, the cooked and dried unripe fruit is black pepper, the green pepper is from the dried and unripe fruit, and white pepper are the seeds from the ripened fruit of the plant. While pepper originally belongs to South India, it's grown in other tropical countries as well. It's played a vital role in history, and has been...

Eating foods that are rich in monounsaturated fats is a good thing, but the idea of “good” fats can still be confusing to many people. What Are Monounsaturated Fats?Monounsaturated fats are a type of fatty acid that is generally considered safe when consumed in moderation, particularly if they are replacing less healthy types of fat in your diet. The name monounsaturated comes from the fact that these fatty acids contain one double-bonded carbon and one single-bonded carbon, meaning that they are “not saturated”. The two most common forms of these fats are oleic acid and palmitoleic acid. Our bodies are designed to process and utilize these...

A great example of a controversial food is coconut oil. It is generally praised by the media, but some scientists doubt it lives up to the hype.It has mainly gotten a bad rap because it is very high in saturated fat. But new studies suggest saturated fat is not as unhealthy as previously believed.Is coconut oil an artery-clogging junk food or a perfectly healthy cooking oil? This article looks at the evidence. Coconut Oil Has a Unique Composition of Fatty AcidsCoconut oil is very different from most other cooking oils and contains a unique composition of fatty acids.The fatty acids are...

May and June are the time of juicy, ripe dark strawberries. You know firsthand how delicious it is. We will tell you about 10 other advantages – from the words of scientists and nutraceuticals. Strawberries improve memoryAccording to recent research, eating strawberries slows down the aging process of the brain, which means that it prolongs its functional life, allowing us to stay sane and strong memory for as long as possible. Also interesting is a study that proves that daily consumption of strawberries improves short-term memory. This data is important in light of the fact that the deterioration of the ability...