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18Brussels sprouts juice - 7 scientific facts about the benefits for the body, contraindications and method of preparation
Anna Shelestun, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: shelestun.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The miniature cabbage, bred from a common leafy relative by Brussels breeders, gained fame in Europe in the middle of the 20th century. She gained particular popularity in Britain. Brussels sprouts are a traditional Christmas vegetable here and are as important as the famous turkey during the holidays! Small, walnut-sized, green cabbages are highly valued by healthy lifestyle lovers for their unique chemical composition - a variety of tasty and original dishes are prepared from Brussels sprouts, and healthy juice is also squeezed out of it. Everyone can prepare such a drink on their own at home.
Key words: brussels sprouts, brussels sprouts juice, useful properties, contraindications, composition, calorie content
Composition and calories
Brussels sprouts have a small amount of calories (43 kcal) [1] and a minimum of fat (0.3%), which allows you to include both the vegetable itself and the juice from it in all diet menus. In addition, it contains almost 3.5 times more vegetable protein than ordinary cabbage (3.38 g / 100 g versus 0.96 g / 100 g [2] ) - it has a rich composition of amino acids and is not inferior in nutritional value of meat protein! And it also contains almost 3 times more vitamin C (a powerful water-soluble antioxidant [3] that protects cells from aging and boosts the body's immunity) than oranges (85 mg versus 30.5 mg) [4]
The vegetable is rich in other vitamins and useful microelements. Here is just a small list of them:
• Potassium (389 mg). It relaxes muscles and blood vessels, eliminating their spasm, which allows you to stabilize blood pressure, prevent the development of heart attacks and strokes [5] , get rid of seizures.
• Phosphorus (69 mg). Included in bones [6] and teeth, helps to absorb many nutrients. The lack of an element in the body can manifest itself in the form of anemia, muscle weakness, loss of appetite or pain in the limbs.
• Calcium (42 mg). It has anti-allergic and anti-inflammatory properties (studies show that childhood eczema is often associated with low calcium intake [7] ), prevents the development of acidosis, regulates heart rate and blood pressure, stimulates bone renewal and tooth growth [8] .
• Magnesium (23 mg). In combination with calcium, it increases bone mineral density [9] , inhibits the processes of excitation of the central nervous system - helps to cope with stress and depression [10] , prevents the risks of developing a threat of pregnancy and premature birth.
• Niacin, or vitamin B3 (0.745 mg). Regulates blood cholesterol [11] , has a beneficial effect on cognitive functions (memory, thinking, concentration), helps fight Parkinson's disease [12] and skin diseases [13] .
• Pantothenic acid, or vitamin B5 (0.309 mg). Helps to reduce the toxic effects of antibiotics, protects against premature aging [14] , helps to maintain youthfulness and elasticity of the skin, accelerates the recovery of the epithelium [15] , provides support for the gastrointestinal tract.
• Lutein and zeaxanthin (1590 mcg). They protect cells from oxidation and premature destruction, prevent skin aging, improve vision and cognitive functions [16] , and strengthen the cardiovascular system.
Brussels sprouts also contain a number of essential amino acids. In particular, branched-chain amino acids, called athletes' complex, or BCAAs (leucine, isoleucine, and valine), delay the moment of fatigue during exercise [17] and help maintain mental functions.
Top 7 Health Benefits of Brussels Sprouts Juice
1. Prevents the development of oncology
A unique organic compound, glucosinolate, found in tart and pungent cruciferous vegetables, including Brussels sprouts, protects DNA cells from damage [18] and has powerful anti-cancer properties. In particular, studies show that the systematic use of a vegetable and juice from it reduces the risk of developing perirectal cancer. t19^ [20]
2. Activates the work of the pancreas
Brussels sprout juice is good for diabetes. The flavonoids contained in it have a beneficial effect on the pancreas [21] — they normalize its function, which contributes to better absorption of glucose.
3. Protects cells from damage
Studies prove that cruciferous vegetables, which include Brussels sprouts, contain a unique organic substance called sulforaphane, which has powerful anticarcinogenic and antioxidant properties [22] , prevents premature cell destruction, and prolongs the youth of the body.
4. Has wound healing properties
Broccoli contains natural plant glucosinolate sinigrin, which protects against microbes and bacteria, has anti-inflammatory and wound healing properties [23] . In particular, brussels sprouts juice diluted with water is used to rinse the throat and mouth for the prevention of tonsillitis and stomatitis, external skin inflammations are treated with juice-soaked lotions: burns, eczema, etc.
5. Promotes detoxification of the body
When a vegetable is mechanically damaged (processed) into juice, the enzyme myrosinase is released from it - it promotes the synthesis of the plant substance sulforaphane, which, in turn, has powerful detoxifying properties. Moreover, as studies confirm, the largest amount of useful substance is found in unblanched, thermally untreated sprouts of Brussels sprouts. [24]
6. Reduces the Risks of Cardiovascular Diseases
As scientific studies show, with the systematic use of cruciferous vegetables, including Brussels sprouts juice, the risks of abdominal aortic calcification are significantly reduced [25] , which is a sign of progressive atherosclerosis, followed by the development of cardiovascular diseases.
7. Helps get rid of gastritis and stomach ulcers
Sulforaphane, found in cruciferous vegetables, including Brussels sprouts, significantly reduces the presence of the bacterium Helicobacter pylori in the body [26] , which provokes the development of gastritis, stomach and duodenal ulcers, and even stomach cancer. [27] Protect yourself and loved ones from the risk of dangerous diseases by including healthy Brussels sprout juice in your family diet!
Contraindications and possible harm of Brussels sprouts juice
Despite the huge benefits for the body, Brussels sprout juice also has contraindications. In particular, this drink is not recommended for people with thyroid problems. After the fermented breakdown of some of the amino acids contained in the cruciferous vegetable, chemical compounds are released that prevent the absorption of iodine by the thyroid gland. [28]
The use of cabbage vegetables, including fresh juices obtained from them, is not recommended for people suffering from gout, due to the high content of purines in them. [29] Also, in some cases, cruciferous vegetables can cause allergic reactions. Therefore, those who try Brussels sprouts or its juice for the first time should do it carefully, following the reaction of the body. Experts also recommend that people taking warfarin should first consult with their doctor before introducing this fresh vegetable into their diet. [thirty]
Norms for drinking juice squeezed from heads of Brussels sprouts
For prevention, treatment and saturation of the body with useful vitamins and microelements, it is recommended to drink 50-100 ml of cabbage juice twice a day before meals. You can drink such a healthy refreshing fresh juice for both adults and children. Babies can introduce it as complementary foods, after diluting it with water, from 6-8 months of age. Initially, the acquaintance of the crumbs with a new product should be started carefully, drop by drop, following the reaction of his body. If everything is clear from the gastrointestinal tract and skin manifestations, you can gradually increase the dose, bringing it up to 20-30 ml.
How to Prepare and Store Brussels Sprouts Juice
When choosing fresh Brussels sprouts for juicing, it is recommended that you first of all pay attention to their weight and appearance. They should be firm, heavy enough for their miniature size, and free from yellowing and spots.
Selected sprouts can be frozen, pre-blanched (thus the vegetable can be stored for a month), or determined in the refrigerator, but not more than a few days (it is not recommended to wash them beforehand, so as not to provoke the rotting process).
You can squeeze juice from fresh heads of cabbage or pre-heat-treated. But keep in mind that traditional boiling Brussels sprouts in water is contraindicated. During this processing, most of the nutrients are lost. It is better to use the steam cooking option or the Sous vide slow cooking method [31]
Making juice from Brussels sprouts is easy. Pre-washed heads of cabbage are sent to a juicer, blender, or a meat grinder is used for processing. In the latter case, the resulting green gruel is additionally squeezed through several layers of gauze.
Brussels sprout juice has a specific, slightly tart, bitter-tender taste. It is not recommended to add seasonings to it, so as not to change the structure of the drink and not lose its healing properties. To improve the taste, you can add a few drops of lemon juice to the drink.
Expert comment
Tatyana Eliseeva, nutritionist
Brussels sprout juice is one of the healthiest cabbage juices. The drink is rich in numerous unique amino acids and beneficial trace elements. With it, you can prevent the development of many diseases, such as ulcers, cancer and heart attack, as well as easily cleanse the body of toxins and toxins. Introduce this healthy fresh vegetable into your family's diet and see for yourself its benefits and effectiveness!
1. Brussels sprouts, raw https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
2. Cabbage, green, raw https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346407/nutrients
3. Padayatty, Sebastian J., et al. "Vitamin C as an antioxidant: evaluation of its role in disease prevention." Journal of the American College of Nutrition 22.1 (2003): 18-35. DOI: 10.1080/07315724.2003.10719272
4. Orange juice, no pulp, not fortified, not from concentrate, refrigerated https://fdc.nal.usda.gov/fdc-app.html#/food-details/2003597/nutrients
5. McLean, Rachael Mira, and Nan Xin Wang. "Potassium." Advances in Food and Nutrition Research. Vol. 96. Academic Press, 2021. 89-121. DOI: 10.1016/bs.afnr.2021.02.013
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7. Hildebrand, Hailey, et al. "Calcium intake in children with eczema and/or food allergy: a prospective cohort study." Nutrients 11.12 (2019): 3039. doi: 10.3390/nu11123039
8. Vannucci, Letizia, et al. "Calcium intake in bone health: a focus on calcium-rich mineral waters." Nutrients 10.12 (2018): 1930. DOI: 10.3390/nu10121930
9. Rondanelli, Mariangela, et al. "An update on magnesium and bone health." Biometals 34.4 (2021): 715-736. DOI: 10.1007/s10534-021-00305-0
10. Eby, George A., and Karen L. Eby. "Rapid recovery from major depression using magnesium treatment." Medical hypotheses 67.2 (2006): 362-370. DOI: 10.1016/j.mehy.2006.01.047
11. Niacin, LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012., 2020 Jul 9. PMID: 31643504
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Received 03.27.2023
Brussels sprouts juice - 7 scientific facts about their benefits for the body, contraindications and preparation methods
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: shelestun.a@edaplus.info, eliseeva.t@edaplus.info
Abstract. Brussels sprouts juice is one of the most useful cabbage freeshes. The drink is rich in numerous unique amino acids and useful trace elements. With its help, you can prevent the development of many diseases, such as ulcers, cancer and heart attack, as well as easily cleanse the body of toxins.
