Brussels Sprouts: Why You Shouldn't Toss Them Out

When you were a kid, you're most likely guilty of this crime: Tossing the Brussels sprouts back into the serving dish when your mom wasn't looking. If you're still doing that - shame on you! - you are missing out on a lot of nutrients.

Cousin to broccoli and cabbage, Brussels sprouts are loaded with phytochemical nutrients. Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defence systems to protect against disease, including cancer. Scientists have found that sulforaphane, one of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus, helping to clear potentially carcinogenic substances more quickly.

The hearty vegetable also provides plenty of vitamins A and C, two powerful antioxidants that may help reduce the risk of some cancers. In addition, vitamin A boosts immune-system function and promotes healthy, resilient skin. Folate, another heart-healthy nutrient found in the sprouts, may protect against cognitive decline and is essential for pregnant women, as it helps prevent birth defects.

Buy Tip: Choose sprout heads of roughly the same size so they'll cook evenly. Avoid those with excessive leaf perforations; they may contain common garden pests.

Shiitake Mushrooms - Why They're Good For You

Are you the type to turn your nose up on organic or weird-looking mushrooms like shiitake? If so, then you're missing a lot in terms of nutrients. Not only are shiitakes the tastiest of mushrooms, but they are actually loaded with nutrients that are really good for you.

Cultivated for more than 1,000 years, these meaty, tender Chinese mushrooms have long served as both food and medicine. They owe their reputation as immunity boosters to a type of carbohydrate called beta-glucans. Unlike other immunity nutrients, beta-glucans don't create or regulate cells within your immune system. Instead, they act as a kind of decoy, boosting your body's immune response. When you eat shiitakes, your immune system reacts as if a harmful substance is present and kicks into high gear to protect you. In a 2004 animal study of swine influenza virus, the group given beta-glucans before infection developed a much milder case of the flu than those untreated. While the swine flu virus study was not the same strain as the human H1N1 virus, the results show promise for beta-glucans' ability to prevent and treat the flu.

Eggs: The Unlikely Health Hero

When people think about healthy food, eggs don't usually make the list. After all, eggs are infamous for having high cholesterol and fat content. Not good. But as many are rediscovering, eggs do have a redeeming quality, and if consumed right, can be actually very healthy.

The fat eggs are actually good fat. The yolk contains all the fat, so it's easy to separate from the rest of the egg if you don't want extra fat. But aside from fat, egg yolk also have large amounts of vitamins B2 and B12 which are essential for healthy skin and red blood cell production. The yolk also contain vitamin K, a nutrient that helps maintain bone and liver health. Minerals like selenium and choline that fight free radicals - cancer-causing cells - can also be found in eggs. Eggs are also known to improve brain function. It also contains vitamin D, a vitamin that reduces risks of diabetes, multiple sclerosis, and bone degeneration. As for the egg white, it is an excellent source of lean protein.

With all these nutrients, make space for an egg in your daily diet. In moderation, eggs can be good for you.