Brussels Sprouts Nutrition Facts: Fiber and Vitamin K

When you add Brussels sprouts to your plate, you’re choosing a vegetable packed with nutrients that do much more than fill you up. With notable amounts of fiber and vitamin K, these small greens offer benefits for your digestion and bone health. You might be surprised by how much they can contribute to your daily nutritional needs—if you know what to look for and how to prepare them for the greatest impact.

Nutritional Content per Serving

A single cup of cooked Brussels sprouts provides a substantial array of nutrients, contributing approximately 4 grams of dietary fiber, which can aid in digestive health and promote satiety.

This serving contains about 155.76 mcg of Vitamin K (phylloquinone), 36.96 mg of calcium, 1.23 mg of iron, and 74.8 mg of Vitamin C.

With a caloric content of only 37.84 kcal, Brussels sprouts are low in both fats and calories. They also include essential fatty acids, as well as beta and alpha compounds, along with trace amounts of B and E vitamins.

This nutritional profile can be beneficial, regardless of whether you track your intake via a health app, prepare meals at home, or seek guidance from a healthcare facility. Such information can be valuable for individuals aiming to enhance their dietary choices.

Essential Vitamins and Minerals

Brussels sprouts are recognized for their significant content of essential vitamins and minerals that contribute to various physiological functions. One cup provides approximately 155.76 mcg of Vitamin K (phylloquinone), which is important for maintaining bone health and facilitating blood clotting. The vegetable also contains about 74.8 mg of Vitamin C, which plays a critical role in supporting the immune system.

Additionally, Brussels sprouts offer a range of other nutrients, such as 53.68 mcg of folate, 36.96 mg of calcium, and 342.32 mg of potassium. Folate is crucial for DNA synthesis and repair, while calcium is necessary for bone health and potassium aids in cardiovascular function.

Furthermore, these vegetables supply alpha and beta acids, along with various B vitamins and a small amount of Vitamin E.

When considering meal planning, it may be beneficial to reference updated nutritional resources or billing information through appropriate channels. This ensures that decisions are based on accurate and current data.

Dietary Fiber: Role in Digestive Health

Dietary fiber plays a crucial role in maintaining digestive health, and Brussels sprouts are a notable source of this nutrient. Each cooked cup of Brussels sprouts contains approximately 4 grams of fiber, which can facilitate regular bowel movements and help prevent constipation. The fiber in Brussels sprouts interacts with bile acids and contributes to the regulation of stomach acid, while also having the potential to lower cholesterol levels, a fact supported by research from Community Care and University Health Resources.

Moreover, fiber is beneficial for preserving the gut microbiome, which is essential for effective digestion and nutrient absorption. Incorporating fiber-rich vegetables such as Brussels sprouts into your diet can positively influence lipid profiles and overall health, as noted in various patient resources.

This underscores the importance of dietary fiber in promoting digestive health and its broader implications for well-being.

Importance of Vitamin K

Vitamin K is an essential nutrient found in Brussels sprouts, playing a significant role in blood coagulation and bone health. One cup of cooked Brussels sprouts contains approximately 109.43 mcg of phylloquinone, a form of vitamin K. This quantity can contribute to enhanced blood clotting capabilities and improved bone integrity.

Individuals who are on anticoagulant medications should carefully monitor their vitamin K intake, as fluctuations can affect the efficacy of blood thinners. Tools such as MyChart can assist in tracking this vitamin, and consulting a healthcare provider is advisable for personalized guidance.

Additionally, Brussels sprouts are characterized by a beneficial fatty acid profile and several other nutrients, making them a valuable addition to a balanced diet.

It is prudent for consumers to review healthcare resources and privacy policies, as well as available options for online appointments, to ensure they are informed about their dietary choices and related health management.

Potential Health Benefits

Brussels sprouts are a notable source of dietary fiber and essential nutrients, which may contribute to overall health. Each serving contains approximately 4 grams of fiber and 155.76 micrograms of Vitamin K (phylloquinone), which are known to aid in digestion and support bone health.

The vegetables also contain alpha- and beta-carotenoids, Vitamin E, and B vitamins, all of which are associated with promoting eye and heart health.

Research indicates that the antioxidant compounds found in Brussels sprouts may help mitigate DNA damage, as demonstrated in studies conducted by various university centers and community health resources.

Incorporating Brussels sprouts into your diet may provide these health benefits, making them a valuable addition to a balanced diet.

Possible Risks and Considerations

When considering the inclusion of Brussels sprouts in your diet, it is essential to be aware of several potential risks and considerations.

Brussels sprouts are notably high in Vitamin K (phylloquinone), containing approximately 155.76 mcg per cup. This nutrient can interfere with anticoagulant medications, which may necessitate consultation with your healthcare team or referencing MyChart before making dietary changes.

Additionally, Brussels sprouts contain complex carbohydrates and fiber, which may lead to gastrointestinal discomfort, including gas, especially in individuals with irritable bowel syndrome (IBS).

It is advisable to consult resources from your local community or health center for tailored dietary advice.

Furthermore, if you are sensitive to fats or certain vitamins, it is prudent to monitor your overall intake of foods high in lipid content, as well as vitamins E and B.

Being mindful of these factors can help ensure that your dietary choices enhance your overall health without unintended side effects.

Best Practices for Preparation and Cooking

Maximizing the nutritional value and flavor of Brussels sprouts requires careful selection, storage, and preparation.

When choosing Brussels sprouts, opt for those that are bright green and free from black spots, as this indicates higher levels of Vitamin K (phylloquinone) and fiber. Proper preparation involves rinsing, trimming, and removing any outer leaves before cooking.

Cooking methods such as steaming and roasting are effective in maximizing the retention of beneficial nutrients, including acid and carotenoids, specifically alpha- and beta-carotene. These methods also help to preserve essential lipids (fats) and vitamins B and E.

For optimal nutrient retention, Brussels sprouts should be refrigerated and can remain viable for up to two weeks.

For further information or resources, you may refer to the main content found in the menu or the Center’s privacy policy. Additionally, appointments can be scheduled online if needed.

Additional Resources and Support

If you are seeking reliable information regarding Brussels sprouts and their nutritional benefits, there are several resources available to help you make informed dietary choices.

Evidence-based nutrition guides, along with professional dietary consultations, provide factual accounts of the items' nutritional profiles.

University wellness centers often compile comprehensive details on key nutrients found in Brussels sprouts, such as fiber content in grams, Vitamin K (phylloquinone in milligrams), lipids (fats), fatty acids, and various B vitamins.

Moreover, online menus and privacy policy links, as well as community care portals like MyChart, facilitate access to healthcare services, allowing users to make appointments, pay bills, and utilize patient education resources.

Additionally, these resources may include clarifications regarding vitamins such as alpha and beta carotene, Vitamin E (measured in International Units), and price details, all of which contribute to a more thorough understanding of dietary choices in conjunction with your healthcare provider's guidance.

Conclusion

When you add Brussels sprouts to your meals, you’re choosing a food rich in fiber and vitamin K, supporting your digestion, bone health, and overall well-being. With their antioxidants and essential nutrients, Brussels sprouts offer more than just flavor—they help protect your long-term health. Just remember, how you prepare them matters; keep them fresh and avoid overcooking to get the most benefits. Enjoy their versatility and know you’re making a nutritious choice with every bite.