The best plant-based sources of protein include tofu, chickpeas, and peanuts, which are classed as legumes.One cup of watercress contains 85 micrograms (mcg) of vitamin K, which is almost 100% of the daily recommended intake for adults.Instead, eat raw watercress in salads, stuff it into sandwiches, or blend it into smoothies ( 7 ).This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels.In an older study, from 1987, researchers gave 15 people with high blood lipid levels 40 g of alfalfa seeds three times daily for 8 weeks.Research also suggests that alfalfa sprouts may decrease inflammation, reduce symptoms of menopause, and — due to its high vitamin K content — help prevent osteoporosis (12, 13 , 14 ).Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation ( 16 ).In another study, researchers gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, which is a signaling molecule that widens the blood vessels.A number of cell studies have shown that Chinese cabbage is rich in compounds with antioxidant activity.It may also have anti-inflammatory properties ( 21 , 22 , 23 ) Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer ( 24 ).Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer ( 25 ).People use Chinese cabbage in many Asian recipes, such as stir-fries, kimchi, soups, and spring rolls.These provide prebiotic benefits, stimulating the growth of friendly intestinal bacteria ( 28 , 29 ).People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish.They are also a good source of vitamin E. Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties ( 22 , 31 ).A test-tube study demonstrated that steaming mustard greens increases their ability to bind to bile acids.People can steam, boil, or saute mustard greens, or they can simply eat them raw.As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants ( 31 , 34 ).Research has linked the high levels of antioxidants in collard greens with a decreased risk of developing prostate cancer ( 24 ).One study reported that people who eat cruciferous vegetables, such as collard greens, are less likely to receive a diagnosis of breast cancer ( 35 ).Collard greens can also bind to bile acids in the gut, which helps reduce cholesterol levels.Broccoli also provides high amounts of plant compounds and flavonoids, such as kaempferol.One animal study reported that eating Brussels sprouts promoted the growth and health of intestinal bacteria and stimulated the production of short-chain fatty acids in the gut ( 41 ).People can cook Brussels sprouts by boiling, steaming, grilling, or roasting them.Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin, which may have anticancer, antioxidant, and anti-inflammatory properties ( 43 ).However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after a person steams or microwaves the vegetable (45).Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels due to its ability to bind to bile acids.


Brussels sprouts: Benefits and nutrition

Brussels sprouts are part of the cruciferous vegetable family.People seeking a high nutrient diet should consider including cruciferous vegetables in their diet.However, including more of these low calorie, nutritionally dense vegetables in the diet could provide significant health benefits.Brussels sprouts also offer the following health benefits.Share on Pinterest The vitamin K-1 in Brussels sprouts may improve bone health.Consuming Brussels sprouts provides a significant amount of vitamin K-1.However, studies have been inconclusive on the preventive effects of sulfur-containing compounds on cancer risk in humans.Brussels sprouts contain plenty of vitamin C. .

Health Benefits of Brussels Sprouts

Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century.They look a little like mini cabbages, but don't let the small size fool you.They have a lot of nutrition in each bite.Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale. .

Brussels Sprouts Nutrition Facts and Health Benefits

Enjoy them raw and shredded in a salad or roasted with a drizzle of olive oil.Brussels sprouts are a cruciferous vegetable that is low in carbohydrates with lots of filling fiber.Be mindful of your preparation to get the maximum benefits from this nutritional powerhouse.One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat.Brussels sprouts are an excellent source of fiber, vitamin C, and vitamin K. The following nutrition information is provided by the USDA.: 4g Vitamin K : 219mcg.: 219mcg Vitamin C : 97mg.Fiber is an indigestible carbohydrate that helps keep you full, reduces cholesterol, regulates bowels, and helps stabilize blood sugar.Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate.Brussels sprouts are an excellent source of vitamin C and vitamin K, providing over 100% of your daily value of each based on a 2,000 calorie per day diet.Brussels sprouts are an excellent source of vitamin C and vitamin K. They're rich in fiber and phytonutrients, which offer a host of health benefits.Brussels sprouts are a great source of vitamin K. If you cut yourself, vitamin K helps your blood clot to prevent excessive bleeding.The protein in Brussels sprouts also helps support muscle and bone strength.Plant-based eating plans have been shown to reduce circulating levels of the appetite hormone leptin.Rinse before eating to reduce some of the excess sodium.If using frozen sprouts, let them defrost before cooking.To reduce cooking time, you can blanch your Brussels sprouts first.Place them in boiling salted water for about 30 seconds, and then transfer them to an ice bath to slow down the cooking process. .

7 Health Benefits of Brussels Sprouts

Part of the cruciferous vegetable family, the sprouts' cousins include cauliflower, kale, broccoli, cabbage, collard greens, and bok choy.And they’re nutrient powerhouses, providing a range of vitamins, minerals, antioxidants, and a little bonus plant protein.One study found that when volunteers ate about two cups of Brussels sprouts per day, damage at the cell level was slashed by nearly 30%.This important nutrient acts as an antioxidant, supports immunity, vision, and iron absorption, and is needed for collagen production.In one study, women who consumed more cruciferous veggies had lower levels of certain marketers of inflammation in their blood and urine.Compounds in Brussels sprouts act like natural detoxifiers, meaning they help deactivate potentially damaging chemicals or shuttle them out of the body more quickly.Simply slice or quarter, lightly toss in extra virgin olive (EVOO) or avocado oil, sea salt, and black pepper, and cook 30 to 40 minutes at 400 degrees until the outer leaves are golden and slightly crisp. .

Protein-y Brussels Sprouts Salad Recipe « Solluna by Kimberly

Do you find it more difficult to stay on track with eating your salads when the weather starts to cool off?This way it will be warm and appetizing, and you’ll still get tons of nutrients- including minerals and amino acids to build protein in your body.The essential eight amino acids cannot be manufactured by the body, so we need to get these key protein-building blocks from the foods we eat.Here are the essential eight amino acids: phenylalanine, valine, lysine, leucine, isoleucine, tryptophan, threonine, and methionine.By consuming a wide variety of these foods, (which you can find in Beauty Detox Solution), you will receive the essential eight amino acids in abundance.In fact, I know some plant-based hard core athletes that consume them regularly for this very reason (plus our beloved Tony, from our Beauty Inside Out podcast!).Eating at least one salad each day is one of the simplest and most powerful health disciplines you can incorporate into your daily beauty routine.In the Beauty Detox Solution I talk about how lunch should be based around a salad- topped with anything from avocado, cooked veggies, lentils, seeds and nuts, quinoa and so on.Regardless of the season, there are so many beautiful, fresh raw veggies that you can use to create stunning, delicious salads.By incorporating a light lunch (that is properly combined), we will be maintaining optimal digestion and ongoing cleansing throughout the day.Today’s salad is one I would pair with a soup, Sunchoke and Beet Kitcheree, or sprouted brown rice.There really is nothing but great benefits to adding salads in your daily meal planning, and your body will continue to function at it’s optimum best- allowing for a good night’s rest.Saute salad in sauce pan lightly, adding additional coconut oil if needed. .

11 Health Benefits of Brussels Sprouts That Make Them Worth Trying

4 / 11 Taste of Home Strengthen Your Bones Brussels sprouts are rich in vitamin K, which may improve your bone strength and prevent injuries. .

Super Simple Roasted Brussel Sprouts

Jump to Recipe.And I especially love roasted Brussels sprouts, cooked until dark brown in the oven with a touch of olive oil, salt, and pepper.Usually, I double the recipe when I make these as a side so I have extras for lunches during the week.They made a great addition to sandwiches (Brussels sprout grilled cheese!The butter adds richness and makes them a killer side for family get-togethers or potlucks.Baked Brussels sprouts even pack in some protein, although you’ll still need a protein element in your meal to feel full.I snatch them up as soon as they’re available and add a little marinade to the roast to balance out that early-season bitterness.These pair well with just about anything, since they’re a great low-calorie side for a heavy meal, and the perfect richness for a light meal of lean protein and brown rice.Even though salt, pepper and oil pairs well with just about any main course, you might want to spice it up, and the best way to do that is with a delicious marinade.Whip up your marinade beforehand, and then toss your halved Brussel sprouts in a bowl with the delicious sauce before baking. .

Brussels Sprouts

Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information.Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.Like nearly all vegetables , Brussels sprouts are naturally low in fat and calories But unlike most vegetables, Brussels sprouts are rather high in protein , accounting for more than a quarter of their calories.Although the protein is incomplete -- it doesn't provide the full spectrum of essential amino acids -- it can be made complete with whole grains . .

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