A brief guide to nutritious Brussels sprouts

Brussels sprouts are rich in a number of nutrients and are a good source of protein, iron and potassium. Here's are some of the health benefits of Brussels sprouts and some tips for getting the most out of Brussels sprouts by preparing them correctly.

• Brussels sprouts resemble small cabbages and share many of the same health benefits.
• Like broccoli, cabbage and other cruciferous vegetables, they contain chemicals that appear to protect against cancer.
• They are also very high in vitamin C; 250 grams (one cup) of cooked Brusselssprouts provides 99 milligrams, more than 100 percent of the adult Recommended Dietary Allowance (RDA); it also provides 20 percent or more of the folate, more than 10 percent of the daily needs of iron and a healthy amount of beta carotene.
• A 200-250 gram (one cup) serving has about 61 calories, almost a third of which come from protein.
• Serving Brussels sprouts with a small amount of cheese, rice or another grain adds complementary amino acids to make a complete protein.

Brussels sprouts have high amounts of bio­­flavonoids and indoles, plant chemicals that ­protect against cancer in several ways.

• Bio­flavonoids have an antioxidant effect that helps prevent cellular damage and mutation caused by the unstable molecules released when the body uses oxygen.
• Bioflavonoids, along with indoles and perhaps other plant chemicals, inhibit hormones that promote tumour growth. Indoles are particularly active against estrogen, the hormone that stimulates the growth of some breast cancers.
• Other studies indicate that bioflavonoids and indoles may protect against cancers of the prostate and uterus.
• Even if cancer does develop, these plant chemicals may slow tumour growth and spread of the disease.

• When buying fresh Brussels sprouts, select small bright green ones with tightly packed leaves. Those past their prime will have patches of yellow, an unpleasant sulfurous smell, and a bitter taste.
• Frozen Brussels sprouts retain most of their nutrients and flavour.
• Sprouts can be boiled or steamed; to ensure that they are evenly cooked, cut a small cross into their base.
• When boiling, use 250 millilitres (one cup) of water for each 250 grams (one cup) of sprouts. Bring it to a rapid boil, add the sprouts and cook uncovered until they are crispy tender.
• Overcooking destroys vitamin C and gives sprouts a bitter taste.
• When steaming sprouts, uncover the steamer for a few seconds every two or three minutes to prevent a build up of the sulfurous gases.

Overall, Brussels sprouts are a nutritious addition to any meal. Keep these tips in mind and prepare them the right way for the best results.