Brussels sprouts are a member of Brassicaceae, the Brussels Sprouts cruciferous family, which also includes broccoli, cauliflower and cabbage. This humble vegetable is often overlooked, but they are one of the most nutrient-dense foods available. It looks like a tiny version of cabbage, packed with a dense profile of vitamins, fiber, and powerful plant compounds.  Adding this superfood to your meal regimen confers numerous health benefits.


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Read this article to get an overview of Brussels sprouts nutrition, health benefits, uses and side effects.

Nutritional Content

Brussels sprouts are a low-calorie vegetable that packs an ample reserve of dietary fiber and other essential nutrients.

The nutritional value of 100 grams of cooked Brussels sprouts contains:

Calories: 28

Protein: 2 grams

Carbs: 5.5 grams

Fiber: 2 grams

Vitamin K: 91% of the Daily Value (DV)

Vitamin C: 53% of the DV

Folate: 12% of the DV

*Source: As Per the Food and Drug Administration, US FDA

Brussels sprouts contain good amounts of vitamins K and C. Vitamin K is required for blood clotting mechanisms and strengthens bones. While heaped with vitamin C, a potent antioxidant fights free radical damage, triggers immune function and supports tissue repair. Apart from these, it also encompasses fair amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus. Brussels sprouts are a storehouse of antioxidants, including kaempferol and glucosinolates, that exhibit potent cancer-fighting traits.

Also Read: Napa Cabbage: Nutrition, Health Benefits, Uses, and Side Effects

Health Benefits of Brussels Sprouts

Packed With Antioxidants

Brussels sprouts are loaded with powerful bioactive compounds that fight oxidative stress and reduce inflammation. Kaempferol, a key antioxidant, protects against cardiovascular disease and cancer.

Augments Heart Health

The richness of dietary fiber helps diminish bad cholesterol levels (LDL), while potassium aids in controlling blood pressure. Furthermore, the goodness of antioxidants also supports vascular function.

Boosts Immunity

Loaded with vitamin C, Brussels sprouts strengthen the immune response, help combat seasonal infections like cold, flu, and improve skin tone and health.

Also Read: Brussels Sprouts Incredible Powerhouse Of Nutrients

Promotes Healthy Digestion

The richness of dietary fiber regularises bowel movement and supports gut health by acting as prebiotics for beneficial gut bacteria. Adding this veggie helps to improve the digestive function and prevent common gut disorders.

Supports Bone Health

The wealth of vitamin K in Brussels sprouts plays a crucial role in bone mineralisation and enhances bone mass. Brussels sprouts strengthen the bones, avert the risk of fractures and osteoporosis in elderly people.

Prevents Cancer

Cruciferous vegetables like Brussels sprouts contain vast reserves of glucosinolates, which, when broken down, form compounds that may inhibit the growth of cancer cells.

Culinary Uses of Brussels Sprouts

It is a versatile green veggie packed with dense nutrients, which makes it a healthy addition to any diet regimen. It can be enjoyed in several ways:

Roasted with olive oil, salt, and garlic.

Stir-fried with other vegetables to make a wholesome side dish.

Sautéed into salads for a crunchy texture.

Blended into soups to make them nutritious.

Cooking them perfectly is essential to lower bitterness and retain nutrients. Roasting or sautéing uplifts flavour better than boiling.

Side Effects

Brussels sprouts are generally safe and well tolerated by most healthy adults, however, overconsumption can lead to:

Being high in fiber and containing raffinose (a complex sugar), Brussels sprouts may cause digestive discomfort, especially if consumed in large quantities.

People on blood-thinning medications like warfarin should be cautious about their intake of Brussels sprouts, as they contain high amounts of vitamin K.

Overconsumption of raw cruciferous veggies may interfere with iodine absorption and thyroid function. This is usually only a concern with very high intake and iodine deficiency.

Conclusion

Brussels sprouts are a powerhouse of nutrients that confer umpteen health benefits, from augmenting heart and bone health to immune support and cancer prevention. Cooking it correctly retains nutrients, improves taste and serves as a perfect addition to a wholesome diet. Have them in moderation and reap their benefits.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Brussels Sprouts: A Tiny Vegetable with Huge Benefits

Udham Singh,Govind Ballabh Pant University of Agriculture and Technology,Amisha Kandari

https://www.researchgate.net/publication/386339852_Brussels_Sprouts_A_Tiny_Vegetable_with_Huge_Benefits

Boiled Brussels sprouts: A rich source of glucosinolates and the corresponding nitriles

Ewa Ciska , Natalia Drabińska , Joanna Honke ,Agnieszka Narwojsz b

https://www.sciencedirect.com/science/article/pii/S1756464615004259