GOOD THINGS IN SMALL PACKAGES
Reduce the risk of many forms of cancer
Lower cholesterol
Prevent constipation
Lower the risk of heart disease
If you’ve never seen Brussels sprouts growing on a farm, you might wonder how farmers harvest them. Do they walk down the rows, bending down to pluck the tiny vegetables, which look like miniature cabbages, off the ground? Do they drive little harvesters across the fields?
Actually, Brussels sprouts grow in bunches of 20 to 40 up and down the sides of a central stalk that’s several feet tall—they don’t pop up individually. Surprised? It’s possible that you may harbor some other, more common misconceptions about Brussels sprouts, too. When many people hear the words “Brussels sprouts,” they remember those piles of bitter, overcooked blobs from childhood dinners.
It’s time to reevaluate this vegetable with an undeserved bad reputation. Today’s Brussels sprouts taste better than those of bygone days, and researchers have uncovered that they may contain great disease-stopping power.
Brussels sprouts are related to cabbage, cauliflower, and broccoli … none of which are famous for their pleasing taste. However, while the Brussels sprouts of yore were often strong and bitter, today their taste has changed.
In recent years, Brussels sprouts growers have shifted to growing varieties that are sweeter and milder than those you may remember from your childhood. Plus, if you take care to store and cook them properly, you can maximize their tastiness. So now you’ll be smacking your lips instead of holding your nose when you spoon these health-saving leafy nuggets onto your plate.
Like other cruciferous vegetables, Brussels sprouts are chock-full of natural plant compounds called phytonutrients, which may help protect against cancer. These compounds may be particularly effective against common cancers, like those of the breast and colon.
One of the key protective compounds in Brussels sprouts is sulforaphane. Research from test tubes to lab animals to humans shows that this component can interfere with cancer at many stages of its development. It can keep cancer-causing chemicals from becoming activated in your body; it may trigger cancer cells to spontaneously die; it can prevent new blood vessels from growing to a tumor to feed it; and it may help prevent cancer from metastasizing, or spreading to new locations.
In one study looking at the effects of vegetables on cancer, researchers from the Fred Hutchinson Cancer Research Center in Seattle compared the diet history of more than 600 men with newly diagnosed prostate cancer with the diet history of more than 600 men without prostate cancer. Although a diet that is rich in vegetables reduced the risk of cancer, cruciferous vegetables—such as Brussels sprouts—were particularly helpful. Men who ate three or more servings of crucifers a week were 41 percent less likely to have prostate cancer than those who ate less than one serving a week.
Cook your Brussels sprouts using a method that preserves more of their cancer-fighting power. British researchers investigating the effects of different cooking techniques on Brussels sprouts and related vegetables found that boiling caused them to lose “significant” amounts of glucosinolates into the boiling water. (Glucosinolates turn into isothiocyanates—and one of these is sulforaphane, the cancer-fighting component you learned about on these pages.)
Instead, the researchers suggest, prepare your Brussels sprouts (and broccoli, cabbage, and cauliflower, for that matter) by steaming, microwaving, or stir-frying them. You won’t lose much of the glucosinolates that way.
Another study, which reviewed 80 studies looking at the relationship between consumption of brassica vegetables (such as Brussels sprouts), found that most showed a link between higher consumption of these vegetables and a lower risk of cancer. The results were most consistent with cancer of the lung, stomach, colon, and rectum.
Brussels sprouts contain another protective phytonutrient called indole-3-carbinol, or I3C. This compound works as an antiestrogen, meaning it helps break down your body’s estrogens before they contribute to the growth of cancer cells. It also helps boost the production of certain enzymes that help clear cancer-causing toxins from the body.
Lab tests have shown that I3C inhibits the growth of a variety of types of cancer cells, including breast, prostate, endometrial, colon, and leukemia.
In one small study, researchers in the Netherlands found that people who ate more than 10 ounces of Brussels sprouts (about 14 sprouts) a day for 1 week had levels of protective cancer-fighting enzymes in their colon that were, on average, 23 percent higher than people who did not eat Brussels sprouts.
For such tiny vegetables, Brussels sprouts sure cause some large culinary conundrums. Not only is it challenging to cook them just so, but it’s also likely that you’ll smell up the house while you do it.
It doesn’t have to be this way. If you follow these tips, you’ll get the health benefits of Brussels sprouts without the hassles:
Mark the spot. To allow the tough stems to cook as quickly as the leaves, make an “X” on the bottom of each stem, using a sharp knife. Then steam them for 7 to 14 minutes, until they’re just tender enough to poke with a fork.
Quell the smell. The big sulfur smell thrown off by these little cabbages discourages some people from taking advantage of their healing power. Try tossing a stalk of celery in the cooking water. It will help neutralize the smell.
Use them fast. Although Brussels sprouts will keep for a week or more in the refrigerator, they start getting bitter after about 3 days, which may discourage you and your family from eating them and reaping their benefits. Buy only as many as you’ll use in the next few days.
Aside from all the “sciency” compounds in Brussels sprouts, there are also plenty of good old-fashioned vitamins, minerals, and other substances that can help fight off cancer, heart disease, high cholesterol, and a host of other health problems.
Topping this list is fiber. Brussels sprouts are a decent source of fiber, with about 3 grams in a half-cup serving. That’s more than you’d get in a slice of whole-grain bread.
Eating your daily fill of Brussels sprouts can help you avoid all the conditions that a diet rich in fiber is known to prevent, like constipation, hemorrhoids, and other digestive complaints.
A half-cup of Brussels sprouts also provides 48 milligrams of immunity-building vitamin C, more than 80 percent of the Daily Value (DV) for this vitamin. It also provides 47 micrograms of the B vitamin folate, about 12 percent of the DV. Folate is essential for normal tissue growth, and studies show that it may protect against cancer, heart disease, and birth defects. Women, especially those on birth control pills, often have low levels of this important vitamin.
Trim the bottoms of the Brussels sprouts and cut them in half lengthwise. Place in a large saucepan and add 2 tablespoons water. Bring to a boil over high heat, then cover, and reduce the heat to medium-high. Cook, stirring once, for 5 to 7 minutes, or until the sprouts are crisp-tender. If the sprouts start to dry out, add another 1 to 2 tablespoons water.
If any water remains in the pan, drain the sprouts in a colander. Transfer to a medium bowl.
Add the butter to the pan and melt over medium heat. Stir in the apricot spread, salt, and mustard. Cook for 30 seconds, or until bubbly and hot. Add the Brussels sprouts to the pan, and toss to coat with the glaze.
Makes 4 servings
Calories: 83
Total fat: 1.7 g
Saturated fat: 0.7 g
Cholesterol: 3 mg
Sodium: 164 mg
Dietary fiber: 5.7 g