Brussels Sprouts & Bone Health
- Rayki Goh, MSc
- Jun 6
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
BRUSSELS SPROUTS
Brussels sprouts, often famed for their distinct taste and texture, particularly when it comes to vitamin K. This leafy green vegetable is one of the richest sources of vitamin K, a vital nutrient that plays an indispensable role in both bone health and the body's ability to regulate blood clotting.
In fact, consuming just one cup of Brussels sprouts can provide over 200% of the daily recommended intake of vitamin K, making it an exceptional addition to a balanced diet.
Vitamin K is crucial for the production of proteins that are responsible for bone mineralisation, a process where minerals are deposited in the bone matrix to enhance their strength and durability.
Without adequate vitamin K, the body’s ability to produce these essential proteins is compromised, potentially leading to weaker bones and an increased risk of fractures. This is particularly relevant for older adults, who are more susceptible to bone density loss and related conditions like osteoporosis.
In addition to its role in bone health, vitamin K is also essential for the blood clotting process. It activates specific proteins that enable blood to coagulate, forming clots that prevent excessive bleeding in case of injury. This function is particularly important for individuals taking blood-thinning medications, as their vitamin K intake must be carefully managed to avoid complications.
Thus, incorporating Brussels sprouts into your diet isn’t merely about enjoying a nutritious vegetable; it’s about harnessing the benefits of a food that provides an extraordinary amount of vitamin K, crucial for maintaining strong bones and ensuring effective blood clotting. This makes Brussels sprouts an invaluable component of a diet focused on long-term health.
Here are Some Scientific Facts on Brussels Sprouts:
Vitamin K Content: According to the USDA National Nutrient Database, one cup of cooked Brussels sprouts provides approximately 156 micrograms of vitamin K, which is about 195% of the daily recommended intake for adults.
Bone Health: A study in The American Journal of Clinical Nutrition found that increased dietary vitamin K intake is associated with a 30% lower risk of hip fractures in older adults.
Osteoporosis Prevention: Research in The Journal of Nutrition indicated that higher vitamin K intake is linked to improved bone mineral density and a reduced risk of osteoporosis, particularly in postmenopausal women.
Blood Clotting: A study in The British Journal of Nutrition demonstrated that individuals with adequate vitamin K levels have a significantly lower risk of excessive bleeding, highlighting its critical role in blood clotting.
5 Popular Dishes You Can Prepare at Home:
Roasted Brussels Sprouts with Balsamic Glaze – A simple yet delicious side dish, where Brussels sprouts are roasted until crispy and then drizzled with a sweet and tangy balsamic reduction.
Brussels Sprouts Gratin – A creamy, cheesy baked dish featuring Brussels sprouts and a golden breadcrumb topping, perfect as a comforting side or even a main course.
Brussels Sprouts and Bacon Stir-Fry – A quick and savoury dish where Brussels sprouts are stir-fried with crispy bacon, garlic, and a touch of soy sauce.
Brussels Sprouts and Sweet Potato Hash – A hearty and healthy breakfast option, combining Brussels sprouts with sweet potatoes, onions, and a hint of rosemary.
Shaved Brussels Sprouts Salad – A refreshing salad made with thinly sliced Brussels sprouts, tossed with nuts, dried cranberries, and a light vinaigrette.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
