Health Benefits of Brussels Sprouts

November 6th, 2013 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Health Benefits of Brussels Sprouts

Who can resist the cute, miniature cabbage-like, cruciferous vegetables called Brussels Sprouts?  Well, for many, it might be the taste and/or unpleasant memories of being required to eat Brussels sprouts as a child — who can forget that, right?  Unfortunately many parents give up any hope of getting their children to eat these healthy veggies and have decided the fight is just not worth it. The health benefits of Brussels sprouts are many and it’s one vegetable that most households need to revisit. Sometimes just be finding a new recipe for Brussels sprouts may change the minds of those who dislike them. Hint – don’t miss the recipe at the end of the article.

As far as the health benefits of Brussels sprouts, it’s interesting to note that PubMed (health research database at the National Library of Medicine in Washington, D.C.) provides close to 100 studies that focus on Brussels sprouts.  And over half of these studies talk about the health benefits of Brussels sprouts in relationship to cancer.  Brussels sprouts provide special nutrient support for three important body systems that are closely connected with not only cancer development, but also cancer prevention. These three systems are the body’s (1) detoxification system, (2) antioxidant system, and (3) inflammatory/anti-inflammatory system. When chronic imbalances occur in any of these systems, the risk of cancer may definitely increase. However, more importantly, when imbalances occur in all three systems, the risk of cancer significantly increases. Consuming Brussels sprouts can aide in the prevention of the following types of cancer: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

oxy-powder-colon-cleanser-banner

What You May Not Know About Brussels Sprouts

Brussels sprouts may lower cholesterol.

Brussels sprouts can provide special cholesterol-lowering benefits when the cooking method used is steaming.

The fiber-related components do a better job of binding together with bile acids in the digestive tract when they’ve been steamed. When this binding process takes place, it’s easier to excrete bile acids with the result being a lowering of your cholesterol levels. Raw Brussels sprouts still have cholesterol-lowering ability — just not as much as steamed Brussels sprouts.

Brussels sprouts and DNA protection.

Many believe that Brussels sprouts have unique health benefits in the area of DNA protection.

A recent study showed improved stability of DNA inside of white blood cells after daily consumption of Brussels sprouts in the amount of 1.25 cups. Interestingly, it’s the ability of certain compounds in Brussels sprouts to block the activity of sulphotransferase enzymes that researchers believe responsible for these DNA-protective benefits.

Brussels sprouts and sulfur.

For total glucosinolate (sulfur-containing chemicals) content, Brussels sprouts are actually known to top the list of commonly eaten cruciferous vegetables.

The total glucosinolate content in Brussels sprouts is greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. In Germany, Brussels sprouts account for more glucosinolate intake than any other food except broccoli. Glucosinolates are important phytonutrients for our health because they are the chemical starting points for a variety of cancer-protective substances. All cruciferous vegetables contain glucosinolates and have great health benefits for this reason. Recent research makes us realize how especially valuable Brussels sprouts are in this regard.

Cancer protection provided by Brussels sprouts.

The cancer protection provided by greatly related to four specific glucosinolates found in this cruciferous vegetable: glucoraphanin, glucobrassicin, sinigrin, and gluconasturtiian.

Research shows that Brussels sprouts offer these cancer-preventive components in special combination.

Brussels sprouts and thyroid function.

Brussels sprouts are used to determine the potential impact of cruciferous vegetables on thyroid function.

In one study, 5 ounces of Brussels sprouts were consumed on a daily basis for 4 consecutive weeks by a small group of healthy adults and not found to have an unwanted impact on their thyroid function. Follow-up studies are needed, but this study puts at least one large stamp of approval on Brussels sprouts ability to provide great health benefits without putting the thyroid gland at risk.

Brussels sprouts provides anti-inflammatory benefits.

The anti-inflammatory nature of glucosinolates/isothiocyanates as well as other nutrients found in Brussels sprouts has been the basis for new research on inflammation-related health concerns and the potential role of Brussels sprouts in their prevention.

Current and most likely promising research is on-going to examine the benefits of Brussels sprouts in relationship to the risk of the following inflammation-related conditions: Crohn’s disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.

Oasis Serene Botanicals Skin Care

Health Benefits of Brussels Sprouts

  • provides DNA protection
  • lowers risk of cardiovascular concerns
  • steamed Brussels sprouts provides cholesterol-lowering ability
  • digestive system support
  • anti-inflammatory
  • contains sulfur D3T
  • helps prevent cancer
  • good source of Vitamin C
  • low fat. 1 cup = 4 grams fiber
  • provides detoxification support
  • good source of manganese, potassium iron, calcium, magnesium, phosphorus & molybdenum
  • helps the body avoid chronic, excessive inflammation
  • good source of Vitamin K
  • good source of omega-3 fatty acid ALA
  • helps with constipation
  • good source of folic acid
  • anti-diabetic & anti-microbial properties
  • supports healthy eyes and vision

Roasted Brussels Sprouts with Maple Syrup, Garlic & Cayenne Recipe

Servings:4 | Always use organic ingredients when available | gluten-free, vegan

Ingredients

2 lbs Brussels sprouts, trimmed & halved lengthwise
1 T plus 1 tsp extra-virgin olive oil
2-4 cloves garlic sliced (to taste)
Himalayan salt (to taste)
1 T pure maple syrup (can add more to taste)
1/8 tsp cayenne pepper

Directions

Preheat oven to 400 degrees. On a rimmed baking sheet, toss Brussels sprouts & garlic slices with olive oil; season with salt. Roast until Brussels sprouts are browned in spots & tender when pierced 15 to 20 minutes, stirring halfway through. Combine syrup & cayenne pepper in bowl. Drizzle sprouts with maple syrup mixture, stir to coat, & roast one minute. Enjoy!

References

  • Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
  • Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.
  • Antosiewicz J, Ziolkowski W, Kar S et al. Role of reactive oxygen intermediates in cellular responses to dietary cancer chemopreventive agents. Planta Med. 2008 Oct;74(13):1570-9. 2008.
  • Banerjee S, Wang Z, Kong D, et al. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 2009.
  • Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010.
  • Brat P, George S, Bellamy A, et al. Daily Polyphenol Intake in France from Fruit and Vegetables. J. Nutr. 136:2368-2373, September 2006. 2006.
  • Bryant CS, Kumar S, Chamala S, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer 2010, 9:47. 2010.
  • Carpenter CL, Yu MC, and London SJ. Dietary isothiocyanates, glutathione S-transferase M1 (GSTM1), and lung cancer risk in African Americans and Caucasians from Los Angeles County, California. Nutr Cancer. 2009;61(4):492-9. 2009.
  • Christopher B, Sanjeez K, Sreedhar C, et al. Sulforaphane induces cell cycle arrest by protecting RB-E2F-1 complex in epithelial ovarian cancer cells. Molecular Cancer Year: 2010 Vol: 9 Issue: 1 Pages/record No.: 47. 2010.
  • Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct 8;269(2):291-304. 2008.
  • Cornelis MC, El-Sohemy A, Campos H. GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction. Am J Clin Nutr. 2007 Sep;86(3):752-8. 2007.
  • Fowke JH, Morrow JD, Motley S, et al. Brassica vegetable consumption reduces urinary F2-isoprostane levels independent of micronutrient intake. Carcinogenesis, October 1, 2006; 27(10): 2096 – 2102. 2006.
  • Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.
  • Hoelzl C, Glatt H, Simic T, et al. DNA protective effects of Brussels sprouts: Results of a human intervention study. AACR Meeting Abstracts, Dec 2007; 2007: B67. 2007.
  • Hu J, Straub J, Xiao D, et al. Phenethyl isothiocyanate, a cancer chemopreventive constituent of cruciferous vegetables, inhibits cap-dependent translation by regulating the level and phosphorylation of 4E-BP1. Cancer Res. 2007 Apr 15;67(8):3569-73. 2007.
  • Hutzen B, Willis W, Jones S, et al. Dietary agent, benzyl isothiocyanate inhibits signal transducer and activator of transcription 3 phosphorylation and collaborates with sulforaphane in the growth suppression of PANC-1 cancer cells. Cancer Cell International 2009, 9:24. 2009.
  • Jiang H, Shang X, Wu H, et al. Combination treatment with resveratrol and sulforaphane induces apoptosis in human U251 glioma cells. Neurochem Res. 2010 Jan;35(1):152-61. 2010.
  • Kahlon TS, Chiu MC, and Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutr Res. 2008 Jun;28(6):351-7. 2008.
  • Kelemen LE, Cerhan JR, Lim U, et al. Vegetables, fruit, and antioxidant-related nutrients and risk of non-Hodgkin lymphoma: a National Cancer Institute-Surveillance, Epidemiology, and End Results population-based case-control study. Am J Clin Nutr. 2006 Jun;83(6):1401-10. 2006.
  • Konsue N, Ioannides C. Modulation of carcinogen-metabolising cytochromes P450 in human liver by the chemopreventive phytochemical phenethyl isothiocyanate, a constituent of cruciferous vegetables. Toxicology. 2010 Feb 9;268(3):184-90. 2010.
  • Kunimasa K, Kobayashi T, Kaji K et al. Antiangiogenic effects of indole-3-carbinol and 3,3′-diindolylmethane are associated with their differential regulation of ERK1/2 and Akt in tube-forming HUVEC. J Nutr. 2010 Jan;140(1):1-6. 2010.
  • Lakhan SE, Kirchgessner A, Hofer M. Inflammatory mechanisms in ischemic stroke: therapeutic approaches. Journal of Translational Medicine 2009, 7:97. 2009.
  • Larsson SC, Andersson SO, Johansson JE, et al. Fruit and vegetable consumption and risk of bladder cancer: a prospective cohort study. Cancer Epidemiol Biomarkers Prev. 2008 Sep;17(9):2519-22. 2008.
  • Li F, Hullar MAJ, Schwarz Y, et al. Human Gut Bacterial Communities Are Altered by Addition of Cruciferous Vegetables to a Controlled Fruit- and Vegetable-Free Diet. Journal of Nutrition, Vol. 139, No. 9, 1685-1691, September 2009. 2009.
  • Lin J, Kamat A, Gu J, et al. Dietary intake of vegetables and fruits and the modification effects of GSTM1 and NAT2 genotypes on bladder cancer risk. Cancer Epidemiol Biomarkers Prev. 2009 Jul;18(7):2090-7. 2009.
  • Machijima Y, Ishikawa C, Sawada S, et al. Anti-adult T-cell leukemia/lymphoma effects of indole-3-carbinol. Retrovirology 2009, 6:7. 2009.
  • McMillan M, Spinks EA, and Fenwick GR. Preliminary observations on the effect of dietary brussels sprouts on thyroid function. Hum Toxicol. 1986;5(1):15-19. 1986.
  • Moore LE, Brennan P, Karami S, et al. Glutathione S-transferase polymorphisms, cruciferous vegetable intake and cancer risk in the Central and Eastern European Kidney Cancer Study. Carcinogenesis. 2007 Sep;28(9):1960-4. Epub 2007 Jul 7. 2007.
  • Nettleton JA, Steffen LM, Mayer-Davis EJ, et al. Dietary patterns are associated with biochemical markers of inflammation and endothelial activation in the Multi-Ethnic Study of Atherosclerosis (MESA). Am J Clin Nutr. 2006 Jun;83(6):1369-79. 2006.
  • Rungapamestry V, Duncan AJ, Fuller Z et al. Effect of cooking brassica vegetables on the subsequent hydrolysis and metabolic fate of glucosinolates. Proc Nutr Soc. 2007 Feb;66(1):69-81. 2007.
  • Silberstein JL, Parsons JK. Evidence-based principles of bladder cancer and diet. Urology. 2010 Feb;75(2):340-6. 2010.
  • Steinbrecher A, Linseisen J. Dietary Intake of Individual Glucosinolates in Participants of the EPIC-Heidelberg Cohort Study. Ann Nutr Metab 2009;54:87-96. 2009.
  • Tang L, Zirpoli GR, Guru K, et al. Consumption of Raw Cruciferous Vegetables is Inversely Associated with Bladder Cancer Risk. 2007 Apr 15;67(8):3569-73. 2007.
  • Tang L, Zirpoli GR, Jayaprakash V, et al. Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study. BMC Cancer 2010, 10:162. 2010.
  • Tarozzi A, Morroni F, Merlicco A, et al. Sulforaphane as an inducer of glutathione prevents oxidative stress-induced cell death in a dopaminergic-like neuroblastoma cell line. J Neurochem. 2009 Dec;111(5):1161-71. 2009.
  • Thompson CA, Habermann TM, Wang AH, et al. Antioxidant intake from fruits, vegetables and other sources and risk of non-Hodgkin’s lymphoma: the Iowa Women’s Health Study. Int J Cancer. 2010 Feb 15;126(4):992-1003. 2010.
  • Zhang Y. Allyl isothiocyanate as a cancer chemopreventive phytochemical. Mol Nutr Food Res. 2010 Jan;54(1):127-35. 2010.
  • http://www.whfoods.com
Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She studies and performs extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products.  A 17 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.Save

Save

Save

Save

Save

Save

Save

Save

Save

You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Join Thousands of People & Receive - Advanced Health & Wellness Monthly Newsletter
x
Join Our Wellness Newsletter!