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Brussels Sprouts

This much-maligned vegetable that is a horror for some at Christmas, has some fantastic nutrient levels.

This much-maligned vegetable that is a horror for some at Christmas, has some fantastic nutrient levels. A 100g portion can give you much more than your daily requirements of Vitamin C and K! It has some great cooking uses too, beyond serving them with bacon.
TRY ME I'M GOOD IN...
A chicken tagine with spiced Brussels sprouts and feta, a smashed sprout mash with chestnuts, a cranberry, sprout and pecan pilaf, or just lightly cooked with a drizzle of extra virgin olive oil.
FACTS
  • Forerunners to modern Brussels sprouts were likely cultivated in Ancient Rome and possibly as early as the 1200s, in Belgium.
  • Brussels sprouts were popularly cultivated as a vegetable crop in sixteenth century Belgium and spread from there to other countries in temperate Europe.
  • The reason many people dislike sprouts is because of variants in a gene called TAS2R38, a receptor on our tongues, that perceives the bitter flavour compounds called glucosinolates.
  • Two-thirds of our total sprout consumption occurs outside the festive season in the UK and Britons eat more Brussels sprouts than anyone else in Europe.
  • Genus: Brassica and the species Brassica oleracea var gemmifera. Family: Brassica oleracea.

WHY ARE THEY GOOD?

Manganese 0.337/100g (15% RNA)

Manganese aids in the formation of connective tissue, bones, blood-clotting factors and also sex hormones. It plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation, and is also necessary for normal brain and nerve function.

Vitamin A 745 IU/100g (25% RNI)

They are a moderate source of vitamin A and ß–carotene that is essential for good eyesight. It is also required for maintaining healthy mucosa and skin and it has been found to protect from lung and oral cavity cancers.

Vitamin K 177ug/100g (147% RNI)

Vitamin K helps to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism. It has a potential role in bone health by promoting osteoblastic (bone formation and strengthening) activity.

Vitamin C 85.5mg/100g (142% RNI)

Vitamin C helps with the formation of collagen and the maintenance of cartilage, bones and teeth. It also helps in the absorption of iron, the immune system, wound healing and along side other nutrients, such as zinc, vitamin E and lutein can prevent age related macular degeneration.

Iron 1.40mg/100g (17.5% RNA)

Iron helps to increase the production of red blood cells – boosting circulation, which means more oxygen and nutrients transported throughout your body! This increase in circulation is the key to improving brain function, as more oxygen and nutrients to the

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