Heart-Healthy Superfoods: Everything You Need to Know About Brussels Sprouts, Cabbage, and Radishes

It all starts with a Thanksgiving and Christmas ritual that involves miniature cabbages that are carefully cut, washed and cooked for a nutritious side dish or main course. But given their superfood value, nutrient density, and fat-lowering properties, they’ve been adopted globally. That’s why this Belgian vegetable is now grown in India, mainly in the Himalayas and Nilgiris, and has become a popular winter indulgence.

Brussels sprouts are members of the cruciferous family of vegetables, such as cabbage, cauliflower, kale, and broccoli. They resemble miniature cabbages and are rich in many nutrients associated with several health benefits. Best of all, they boost your body’s metabolism, which in turn boosts your fat and calorie burning abilities to help you lose weight. Their rich fiber content increases satiety and delays hunger pangs.

Superfoods for All Ages

• They are low in calories but nutrient-dense, rich in fiber and vitamins (such as vitamin K, vitamin C, thiamine, vitamin B6, and folic acid) and rich in minerals (such as potassium, iron, magnesium, and phosphorus).

• Due to their high fiber content, they can help relieve constipation because they add bulk to food.

• They regulate serum cholesterol levels, thereby reducing the risk of coronary heart disease

• The high fiber content makes this vegetable low in blood sugar, making it ideal for diabetics as it helps maintain blood sugar levels within a normal range.

• They promote satiety, which leads to weight maintenance

• The vitamin K content in vegetables may help prevent osteoporosis by boosting bone metabolism. Vitamin K is also important for blood clotting.

• It is rich in vitamin C, an antioxidant important for boosting immunity, iron absorption, collagen production, tissue growth and repair, preventing cell damage and reducing inflammation.

• Brussels sprouts are a healthy addition to any diet and are easy to serve as side dishes and main dishes. People often like to bake, boil, fry or bake. You can also add Brussels sprouts to pasta, frittata, or stir-fry for a delicious and nutritious dinner.

Homegrown Alternatives to Brussels Sprouts

Indian alternatives to Brussels sprouts include broccoli, cabbage, cauliflower, kale, radishes, and turnips. Contrary to what many believe, can be a suitable substitute.

• Cabbage – Both cabbage and Brussels sprouts are rich in vitamin C and dietary fiber. Cabbage contains more alpha-carotene than Brussels sprouts. One can make plain vegetable dishes or add them to coleslaw for a tastier version.

• Cauliflower – Rich in vitamin C, added to meals for a similar flavor and texture. It can be made into sabzis, sauces or as a vegetarian steak.

• Radishes – Both are high in vitamin C and potassium. However, radishes are 63% lower in calories than Brussels sprouts. One can make it as a sabzi or pickled side dish.

• Radishes – Roots and leaves are rich in vitamin C. Radish leaves are rich in fat-soluble vitamins K and A. They can be cooked and added to mashed potatoes or made into cakes and baked chips.

• Kale – Both Brussels sprouts and kale are rich in vitamin C, vitamin K, calcium, dietary fiber and potassium. Kale has more folic acid and is an excellent source of vitamin A. Slice them thin and use them as a pizza topping, chop them and add them to scrambled eggs, salads, and stews.

• Broccoli – Like Brussels sprouts, broccoli is packed with nutrients. It contains high levels of vitamin C, fiber and folic acid. Both are also similar in taste and texture. They can be added to stir-fries or soups.

The Best Ways to Eat Brussels Sprouts

• Sprinkle roasted bean sprouts with olive oil, black pepper and garlic.

• Thinly slice them and mix them raw with salad greens.

• Add walnuts and dried berries to roasted sprouts for a festive side dish.

• Pan fry the cut Brussels sprouts for extra crunch.

in facts and figures

One cup of raw Brussels sprouts provides:

37.8 calories
0.264 g fat
7.88 grams carbohydrates
2.97 grams of protein


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