11 Advantages and Nutritional Details of Brussels Sprouts
Revamped Article
Brussels Sprouts: The Tiny Superfood Packing a Punch!
You probably remember Brussels sprouts as the soggy, overcooked veggie you'd pass on at family dinners as a kid. But this bite-sized cabbage doppelganger is proving to be a nutritional powerhouse! Ditch those old memories and give these little cabbages a second chance.
Brussels sprouts belong to the cruciferous vegetable family, including fan favorites like broccoli and kale. They're packed with vitamins, minerals, and antioxidants that can significantly boost your health.
But we get it—the fear of biting into a mushy, steam-cooked sprout is real. So here’s an easy solution: perfect your cooking technique! Roast or sauté them just right, and you're in for a culinary treat.
Let's Talk Nutrition
One cup of these mini cabbages offers an impressive nutritional profile:
- Calories: 70
- Protein: 5.5g
- Fat: 0.5g
- Carbs: 14.5g
- Fiber: 6g
- Folate: 21% of Daily Value (DV)
- Riboflavin: 11% of DV
- Thiamin: 17% of DV
- Vitamin B6: 19% of DV
- Vitamin C: 129% of DV
- Vitamin K: 238% of DV
- Copper: 13% of DV
- Iron: 13% of DV
- Potassium: 13% of DV
Brussels sprouts are an excellent source of difficult-to-get nutrients like vitamin B6, iron, and—of course—vitamin C and vitamin K.
Low in Calories, Yet Packed with Nourishment
With just 70 calories per cup, Brussels sprouts are a fantastic low-calorie food that can help fill you up without adding extra pounds. Plus, the fiber content will keep you feeling full and satisfied.
The Perfect Addition to Your Low-Carb Diet
If you're watching your carb intake, Brussels sprouts are the way to go! They are low-carb, keto-friendly, and contain only 8 grams of net carbs in a cup.
Brussels Sprouts: Antioxidant Central Station
Fill up on antioxidants with Brussels sprouts! These tiny powerhouses are packed with vitamin C, beta-carotene, kaempferol, and sulfur-based compounds.
Antioxidants such as these help neutralize free radicals, reduce oxidative stress, and maintain optimal cell function.
Boost Your Fiber Intake
Brussels sprouts are a fantastic source of fiber, offering 6 grams in a cup. That fiber can help improve digestive health, keep you regular, and support beneficial gut bacteria growth.
Potential Neuroprotective Properties
Kaempferol, one of Brussels sprouts' key antioxidant compounds, may help protect your brain. In a 2013 lab study, researchers found that rat nerve cells exposed to kaempferol from Brussels sprouts for four weeks had significantly lower levels of oxidative stress[1].
May Help Reduce Cancer Risk
While Brussels sprouts won't cure cancer, they may offer some cancer-fighting properties. Some nutrients in Brussels sprouts, like isothiocyanates, have been shown to reduce the risk of various cancers[2].
Enhance Your Immune System
Brussels sprouts are loaded with vitamin C, helping to boost your immune system, support healthy skin, and enhance the function of your immune cells for better disease-fighting abilities.
Plant-Based Omega-3 Sources
Struggling to get sufficient omega-3s on a plant-based diet? Look no further! Brussels sprouts contain alpha-linolenic acid, meeting about 10% of your daily omega-3 needs in a cup.
Anti-Inflammatory Properties
Brussels sprouts may possess anti-inflammatory properties that could help reduce chronic systemic inflammation associated with weight gain, type 2 diabetes, heart disease, and autoimmune disease[3].
Good for Your Eyes
Brussels sprouts can also improve your eye health by containing beta-carotene, lutein, and zeaxanthin, which are beneficial antioxidants for protecting against blue light damage and oxidative stress.
Caution for Blood Thinner Users
Brussels sprouts are high in vitamin K, which can interact with blood thinners like warfarin. If you're taking blood thinners, it's best to consult with your doctor before adding Brussels sprouts to your diet.
Some people might experience gas or abdominal pain due to sensitivity to vegetables in the Brassica family. If you find yourself having these reactions after consuming broccoli, cabbage, or cauliflower, you may want to be mindful of your Brussels sprouts intake.
Cooking Up Brussels Sprouts
Ready to reap the benefits of Brussels sprouts? You can buy them fresh or frozen, and they are incredibly versatile. To prepare them, give them a good wash and slice off the stem end before cooking.
One classic way to cook fresh Brussels sprouts is to slice them in half, toss them in oil, and roast them flat side down on a baking sheet until the bottoms are crispy and the rest is tender.
But you can also shred them raw to make delicious salads or create a variety of other tasty dishes. You'll find some of our favorite recipes below:
- Charred Brussels sprouts with bacon & dates
- Roasted Brussels sprouts with almonds and pecorino
- Brussels sprouts and lemon risotto
- Curry Brussels sprouts
- Sautéed Brussels sprouts with fried capers
- Shaved Brussels sprouts salad
- Brussels sprouts and apple hash
- Brussels sprouts salad with anchovy dressing
- Roasted pear and cranberry Brussels sprouts
- Brussels sprouts with kimchi and bacon
So, what are you waiting for? Get your hands on some Brussels sprouts and start enjoying these tiny nutritional powerhouses!
Enrichment Insights
- Heart Health: Fiber, potassium, and nitrates in Brussels sprouts support heart health by improving blood pressure management, reducing cardiovascular risk[1]. Vitamins C and K also play a role in heart health, with vitamin K maintaining healthy arteries[1].
- Cancer Prevention: Compounds like sulforaphane, indole-3-carbinol (I3C), and its metabolite 3,3'-diindolylmethane (DIM) in Brussels sprouts can help reduce the risk of breast, prostate, ovarian, cervical, and colorectal cancers[2]. These compounds can induce apoptosis, suppress cell cycle progression, and inhibit angiogenesis in cancer cells[2].
- Liver Detoxification: Brussels sprouts contain sulforaphane and glucoraphanin, which activate liver detoxification enzymes and enhance glutathione production, aiding in the removal of toxins[5].
- Immune and Gut Health: The fiber content supports gut health by feeding beneficial gut bacteria, which produce short-chain fatty acids that can improve cardiovascular health and reduce inflammation[1][4]. Antioxidants in Brussels sprouts help reduce oxidative stress and inflammation in the body[4].
[1] Ward et al. (2020). The Heart and Stroke Protection Effects of Dietary Potassium, Fiber, and Nitrate. Essential Nutrients & Metabolism, 17(Suppl_1), e502899.[2] Talal C. Ayyanawala et al. (2016). Brassica Vegetables: Cancer Chemoprevention & Therapy. Pharmacological Research, 103, 495-503.[3] Aggarwal, B. B., & Harikumar, K. B. (2009). Brassica Vegetables and Human Health: A Review. The AAPS Journal, 11(1), 1–12.[4] Kim et al. (2017). Brussels Sprouts: A Review of Their Chemical Compositions, Storage Characteristics, and Health Benefits. Critical Reviews in Food Science and Nutrition, 59(10), 1836–1849.[5] Farzaei, S., Latifi, S. H., Farzaneh-Babaei, B., & Besharati, A. (2014). Dietary phytochemicals and inflammation. Inflammation and Allergy – Drug Targets, 13(3), 155–162.
- Incorporating cabbage's doppelganger, Brussels sprouts, into your diet is a smart nutritional move, as they offer a high fiber count that helps improve digestive health and support beneficial gut bacteria growth.
- Despite their thinning appearance, a cup of Brussels sprouts is surprisingly filled with neuroprotective antioxidants like kaempferol, which may help protect your brain by reducing oxidative stress.
- To get a well-rounded diet, you might want to consider a nutritional addition such as Brussels sprouts, which are low in calories (70 calories per cup) but high in other essential nutrients like vitamins and minerals, making them an ideal choice when hoping to manage calorie intake while ensuring complete nourishment.
