Brussels sprouts

Brussels sprouts pack fiber and are filled with nutrients and phytochemicals with the potential to stave off cancer. These compounds bolster antioxidant and DNA defenses and promote healthy cell signaling.

The tiny green cruciferous vegetable is packed with vitamins and minerals and has even been linked to cancer prevention.

In fact, just one cup of the smelly food contains 240 per cent of the recommended daily amount of vitamin K1 and nearly 130 per cent of your daily vitamin C intake.

The superfoods are also a great source of fibre, manganese, potassium, choline, and B vitamins.

But the most exciting property of Brussels sprouts is their antioxidants and other phytochemicals have been proven to fight chronic diseases, including cancer.

Brussels sprouts contain sulfur-containing compounds called glucosinolates, which your body uses to make isothiocyanates.

This activates a cancer-fighting enzyme system in your body, according to a report in the journal Carcinogenesis.

The little green balls have been linked to the prevention of a number of cancers, including colon and ovarian cancer.

And a study even found that compounds in Brussels sprouts may trigger pre-cancerous cells to commit suicide – which suggests adding more of this superfood to your diet could be a powerful anti-cancer strategy.

Another study where men that ate about 1.5 cups of Brussels sprouts daily for five weeks found that they had a 28 percent decrease in DNA damage.

And researchers concluded that the “consumption of cruciferous vegetables (including Brussels sprouts) may result in a decreased cancer risk.”

While all of the cruciferous veggies are known for their cancer-fighting powers, Brussels sprouts have been shown to contain even greater amounts of glucosinolates than cabbage, kale, cauliflower, and broccoli.

 

After a systematic review of the global scientific literature, AICR/WCRF analyzed how vegetables and its nutrients affect the risk of developing cancer.

• Evidence categorized as “convincing” or “probable” means there is strong research showing a causal relationship to cancer—either decreasing or increasing the risk. The research must include quality human studies that meet specific criteria and biological explanations for the findings.
• A probable judgement is strong enough to justify recommendations.

There is probable evidence that foods containing dietary fiber DECREASE the risk of:

• colorectal cancer
• There is probable evidence that a diet high in non-starchy vegetables and fruits DECREASES the risk of:
• aerodigestive cancers overall (such as esophageal; mouth, pharynx and larynx; lung; stomach and colorectal cancers).

Evidence categorized as “limited suggestive” means results are generally consistent in overall conclusions, but it’s rarely strong enough to justify recommendations to reduce risk of cancer.

• Limited evidence suggests that non-starchy vegetables may also DECREASE risk of:
  • estrogen receptor-negative (ER-) breast cancer
  • bladder cancer.
  • Genetic differences mean that cruciferous vegetables’ isothiocyanate compounds remain in the body longer—and provide more benefits —in some people than in others.
  • Limited evidence suggests that foods containing carotenoids may DECREASE the risk of:
  • Lung and estrogen receptor-negative (ER-) breast cancers.
  • Limited evidence suggests that foods containing beta-carotene may DECREASE the risk of:
    • Lung cancer
  • Limited evidence suggests that foods containing vitamin C may DECREASE the risk of:
    • Lung cancer (in people who smoke) and colon cancer

NAFLD and indole

NAFLD occurs when the liver becomes “marbled” with fat, sometimes due to unhealthy nutrition, such as excessive intake of saturated fats. If not properly addressed, this condition can lead to life-threatening liver disease, including cirrhosis or liver cancer.

 

Many diverse factors contribute to NAFLD. Fatty liver is seven to 10 times more common in people with obesity than in the general population. In addition, obesity causes inflammation in the body. Driving this inflammation are macrophages, types of white blood cells that normally battle infection. This inflammation exacerbates liver damage in those with liver disease.

 

Gut bacteria can also have an effect—either positive or negative—on the progression of fatty liver disease. These bacteria produce many different compounds, one of which is indole. This product of the amino acid tryptophan has been identified by clinical nutritionists and nutrition scientists as likely having preventive and therapeutic benefits to people with NAFLD.

 

The National Cancer Institute also notes the benefits of indole-3-carbinol found in cruciferous vegetables, including their anti-inflammatory and cancer-fighting properties.

 

A comprehensive and multi-level study on fatty liver disease

In 137 subjects, the research team discovered people with a higher body mass index tended to have lower levels of indole in their blood. Additionally, the indole levels in those who were clinically obese were significantly lower than those who were considered lean. And in those with lower indole levels, there was also a higher amount of fat deposition in the liver.

 

This result will likely extend to other ethnicities, Li noted, though ethnic background may have some influence on gut bacteria populations and the exact levels of metabolites.

To further determine the impact of indole, the research team used animal models fed a low-fat diet as a control and high-fat diet to simulate the effects of NAFLD.

“The comparisons of animal models fed a low-fat diet and high-fat diet gave us a better understanding of how indole is relevant to NAFLD,” said Gianfranco Alpini, M.D., a study collaborator and former distinguished professor of Texas A&M Health Science Center, now the director of the Indiana Center for Liver Research.

 

Alpini said treatment of NAFLD-mimicking animal models with indole significantly decreased fat accumulation and inflammation in the liver.

The research team also studied how indole affected individual cells.

Shannon Glaser, Ph.D., a professor of Texas A&M Health Science Center, said that in addition to reducing the amount of fat in liver cells, indole also acts on cells in the intestine, which send out molecular signals that dampen inflammation.

 

“The link between the gut and the liver adds another layer of complexity to studies on non-alcoholic fatty liver disease, and future studies are very much needed to fully understand the role of indole,” Glaser said.

 

Additional nutrition research needed

“Foods with a high capacity of indole production or medicines that mimic its effects may be new therapies for treatment of NAFLD,” Wu said, adding prevention is another important aspect to consider.

“Preventing NAFLD’s development and progression may depend on nutritional approaches to ensure that gut microbes allow indole and other metabolites to function effectively,” he said. “Future research is needed to investigate how certain diets may be able to achieve this.”

 

 

Reference : https://www.ncbi.nlm.nih.gov/pubmed/?term=indole+NAFLD+Chaodong+Wu

 

6 amazing health benefits of seasonal Brussels sprouts

They’re the divisive festive vegetable that often split opinion at the dinner table more than Brexit or football. But there’s good reason why your mum insisted on making you endure a forkful of Brussels sprouts on Christmas Day.

These little vegetables, known as cruciferous, might look mediocre, but they’re quietly one of the most nutritious side dishes going, thanks to their high antioxidant content, rich cocktail of vitamins and surprising versatility.

Loved and loathed in equal measure, sprouts have a nutty, earthy taste and are a member of the Brassicaceae family of vegetables; their close relations include the cabbage, broccoli and kale. They gained their name after becoming a staple of the Belgian diet in the 16th Century, although they’re thought to have originally found their way to the UK from Afghanistan.

Sprouts often get a bad rep for being soggy and slightly pungent, making them fated to be scraped into the bin. But the key to getting the best out of their unusual flavour is often in cooking them correctly.

With more of us turning to plant-based diets, the humble sprout is experiencing something of a rejuvenation, with chefs stirring them into raw salads or sauteing them with honey and balsamic vinegar to make exciting flavour combinations.

If you’re still on the fence about serving them to your dinner guests, we’ve found plenty of good reasons why sprouts are for life, and not just for Christmas…

1. They could protect against cancer

While quitting smoking and regularly exercising is sensible advice to reduce your risk of cancer, the NHS also advises eating a vegetable-rich diet to safeguard your health.

Several studies have suggested that sprouts have particular cancer-fighting potential, thanks to their high antioxidant count, which can ward off harmful free radicals that contribute to diseases like cancer.

Research from a 2008 study found that sprouts could protect cells against carcinogens and from oxidative DNA-damage, although more research into the subject is needed.

2. They’re high in fibre

Fibre is not only important for regular bowel movements, but it can also improve cholesterol, regulate blood sugar levels and can help to prevent diseases such as diabetes, heart disease and bowel cancer.

A 100g serving of the winter sprout contains 3.5 grams of fibre, and we all know that every little bit helps when it comes to hitting your daily count.

Not only is fibre handy for digestive issues, it can also help you to feel fuller for longer, curbing the cravings for seconds or thirds of Christmas pudding, if you’re trying watch your waistline.

3. Sprouts are rich in vitamins and nutrients

One of the best things about the humble sprout is its portfolio of nutrients, minerals and all-important vitamins. As well as fibre, each sphere packs a punch of vitamin K (which helps blood to clot), vitamin C (necessary for growth and repair) and vitamin A (good for vision and eye health).

They’re also high in folic acid, which is important for producing and maintaining red blood cells, and maganese – an essential nutrient for optimum brain health. That means you’re keeping the nervous system in good nick and some of your body’s enzyme systems too when you serve up sprouts.

Brussels sprouts are low in calories but high in many nutrients (Thinkstock/PA)

4. They’re low in calories

Half a cup (or 78 grams) of sprouts contains just 28 calories, which is why you’ll often find them included in healthy weight loss recipes.

Of course, it all depends how you prepare them – frying them with butter and bacon is never going to be super healthy – but adding sprouts raw to a salad is a good way of reaping their low-calorie benefits.

5. They contain ALA omega-3 fatty acids

You’d have to be living under a very large rock to miss the rise in veganism. And for those of us who chose not to eat fatty fish, getting enough omega-3 can be a challenge.

These fatty acids are crucial for brain health, helping to slow cognitive decline and fight against depression and anxiety.

Sprouts are brilliant source of omega-3 fatty acids, with around 135 mg of ALA in each 78 gram serving. Although it’s worth noting that plant-based omega-3 is used less effectively in your body in comparison to fish and seafood, because your body needs to convert it to more active forms. For this reason, vegans and vegetarians are encouraged to eat a greater amount of plant-based sources to reach their daily recommended amount.

6. They’re good for bone health

Thanks to their high vitamin K content, sprouts are a great way to keep your bones in tip top shape. Studies have found that this essential vitamin is helpful in increasing bone density and limiting fractures in osteoporosis patients, as well as decreasing the risk of bone injury in postmenopausal women.

Most doctors would advise that anyone taking blood-thinning medication should moderate their vitamin K intake, but your GP can advise you on any questions or concerns you might have about your diet.

If you’re thinking of upping your cruciferous veg intake, but you’re still developing a stomach for sprouts, you can balance out the flavour with a bit of garlic and olive oil in a hot pan. Or, if all else fails, whizz them up in the blender with banana, mixed berries, oranges and honey, to create a super sprout smoothie with a sweeter kick.

 

Recipes

Roasted Brussels Sprouts

 

5 foods to help prevent breast cancer

No specific food can cause or prevent breast cancer. However, dietary guidelines may help you reduce your overall breast cancer risk.

Breast cancer is when the malignant (cancer) cells multiply abnormally in the breast, eventually spreading to the rest of the body if untreated. Breast cancer occurs almost exclusively in women, although men can be affected. Signs of breast cancer include a lump, bloody nipple discharge, or skin changes.

No specific food can cause or prevent breast cancer. However, dietary guidelines may help you reduce your overall breast cancer risk.

• Green tea

Green tea is highly recommended for weight loss to blood pressure management. According to several reports, it plays a high role in cancer prevention.

That’s because green tea is high in polyphenol and catechins. These antioxidants may help protect cells from DNA damage caused by free radicals. More research is needed to prove its efficacy, but there’s no harm in adding a cup to your daily routine.

• Cruciferous vegetables

These vegetables are typically rich in antioxidant vitamins, such as C, E, and K, and are high in fiber. Cruciferous vegetables such as broccoli, cauliflower, kale, and cabbage contain glucosinolates, a type of chemical. This chemical, as well as the other components found in cruciferous veggies, may have cancer-fighting properties.

• Dark, leafy green vegetables

The darker the green, the denser the nutrition. Greens like spinach and kale are typically high in antioxidants and fiber, which may make them potent anticancer tools.

• Omega-3 fatty acids

Found abundantly in cold-water fish, omega-3 fatty acids are an essential nutrient that supports your immune system. Women who add omega-3 foods such as salmon, herrings, sardine, cod liver fish to their diet reduce the overall risk of breast cancer.

• Berries

Berries, such as blueberries, strawberries, and black raspberries, contain high amounts of polyphenols, which may have anticancer properties. They’re also high in antioxidants, such as vitamin C. There is some evidence that berries may help reduce breast cancer risk. No current recommendation exists for daily dosage, though one serving of fruit is equivalent to 3/4 to 1 cup of berries.