Brussels sprouts are members of the cabbage family, Brassica oleracea, along with broccoli, cauliflower, kale, and mustard. They may have their beginnings as early as the 5th century in northern Europe. Written records dated from the 16th century indicate cultivation of Brussels sprouts near Brussels, Belgium, though they were not widely consumed in Europe until after World War I.
Several key nutrients account for the healthful capacities of crucifers in general, and Brussels sprouts in particular. The 4 grams of fiber per cup helps to lower cholesterol by binding to bile acids, as well as improving colon health. The sulfur component can inhibit the bacteria thought to be responsible for ulcers in the digestive tract. There are dozens of peer-reviewed studies devoted to the cancer-preventive properties of Brussels sprouts. This vegetable has compounds that protect the DNA, help the liver to detoxify, and prevent inflammation in its earliest stages. It is high in antioxidants that protect against cell damage. Some studies suggest that Brussels sprouts help to prevent estrogen-related cancers and contribute to cell death, or apoptosis, in tumor cells. Brussels sprouts contain alpha-linolenic acid, a component of anti-inflammatory omega-3 fatty acids, adding to their benefits in heart and brain health. They are also a source of iodine, an important and increasingly rare dietary mineral involved in several vital functions of the body, including healthy thyroid function.
Additional nutrients in Brussels sprouts include chlorophyll, carotenoids, vitamins C and B-complex, calcium, iron, magnesium, manganese, potassium, and the antioxidants alpha-lipoic acid, quercetin, and vitamin E.
When lightly steamed or sautéed for 5 minutes the sulfur smell associated with Brussels sprouts are avoided, and the healthful nutrients retained. Fresh Brussels sprouts can be stored in the refrigerator for up to ten days.
Autumn through early spring is peak season for Brussels sprouts. Look for these little gems and other fresh, seasonal produce at our fabulous Santa Fe Farmers Market.
Mary Sjoberg, R.Ph.
