Brussels sprouts are one of the most divisive of vegetables … you either love them or hate them! Despite the controversy, these cruciferous vegetables are high in various nutrients and antioxidants conveying some surprising health benefits.
Let’s take a look at Brussels Sprouts, and their benefits. But first, what are they?
What Are Brussels Sprouts?
Brussels sprouts are a type of cruciferous vegetableย such as broccoli, bok choy, and kale. They look like mini cabbages, and have some similarities as well. They are small and round buds that grow on the stem of the Brussels sprout plant. Brussels sprouts are native to Belgium and are named after the city of Brussels.
They have a slightly bitter, nutty flavor and a firm texture, and are commonly eaten cooked, baked, or in salads. Brussels sprouts also are a popular ingredient in many vegetarian and vegan dishes.
Nutritional Content of Brussels Sprouts
Here are the major nutrients in Brussels sprouts, including the percentage of recommended daily intake (RDI) for each nutrient, based on USDA data:
| Nutrient | Amount per 100g | % of RDI |
|---|---|---|
| Calories | 43 kcal | 2% |
| Protein | 3.4 g | 7% |
| Fat | 0.3 g | 0% |
| Carbohydrate | 9 g | 3% |
| Fiber | 3.8 g | 15% |
| Vitamin C | 85 mg | 94% |
| Vitamin K | 177 ยตg | 147% |
| Folate | 61 ยตg | 15% |
| Calcium | 42 mg | 4% |
| Iron | 1.4 mg | 8% |
| Potassium | 389 mg | 8% |
| Magnesium | 23 mg | 6% |
| Phosphorus | 69 mg | 7% |
| Manganese | 0.2 mg | 9% |
Note that the values in this table are based on 100g of raw Brussels sprouts. The % of Recommended Daily Intake (%RDI) values are based on a 2,000 calorie/day diet. It’s worth noting that nutritional values can vary depending on factors such as cooking method, storage conditions, and the specific variety of Brussels sprouts.
Health Benefits of Brussels Sprouts
Promotes heart health: Brussels sprouts contain fiber, potassium, and folate, which can help lower blood pressure, reduce inflammation, and prevent blood clots. These properties make them beneficial for heart health.
Boosts immunity: Brussels sprouts are an excellent source of vitamin C, which is important for immune function. Studies have shown that vitamin C can improve the body’s ability to fight infections and may reduce the duration of a cold or flu.
Reduces cancer risk: The high levels of antioxidants in Brussels sprouts, including vitamin C and flavonoids, may help protect against cancer. Studies have shown that consuming cruciferous vegetables like Brussels sprouts can reduce the risk of various cancers, including lung, colon, and prostate cancer.
Promotes eye health: Brussels sprouts are a good source of vitamin A, which is essential for eye health. Vitamin A helps protect the eyes from damage caused by free radicals and can also prevent age-related macular degeneration.
Improves digestion: The high fiber content in Brussels sprouts can promote healthy digestion and prevent constipation. Additionally, the cruciferous vegetables contain sulfur-containing compounds that can enhance liver function and aid in detoxification.
Supports bone health: Brussels sprouts contain various nutrients that are essential for bone health, including calcium, magnesium, and vitamin K. These nutrients can improve bone density and reduce the risk of fractures.
Recipe Ideas for Brussels Sprouts
There are many ways to incorporate Brussels sprouts into meals. Here are three recipe ideas:
Sautรฉed Brussels sprouts: Heat some olive oil in a pan over medium heat. Add chopped garlic and onion, and sautรฉ for a few minutes. Add trimmed and halved Brussels sprouts to the pan and sautรฉ until tender. Season with salt, pepper, and lemon juice.
Roasted Brussels sprouts: Preheat the oven to 400ยฐF. Toss trimmed and halved Brussels sprouts with olive oil, salt, and pepper. Roast in the oven for about 20 minutes, or until browned and tender. Serve as a side dish or toss with cooked pasta.
Brussels sprouts salad: Shave raw Brussels sprouts using a mandoline or knife, and combine them with shredded carrots, sliced almonds, and dried cranberries. Toss with your favorite vinaigrette dressing or make your own using olive oil, vinegar, and mustard.
Disadvantages of Brussels Sprouts
While brussels sprouts are generally considered a nutritious vegetable, it’s important to note that they may have certain disadvantages for some individuals. Here are a few potential drawbacks associated with brussels sprouts:
Digestive Distress: Brussels sprouts belong to the cruciferous vegetable family, which contains compounds known as sulfur-containing glucosinolates. These compounds can contribute to bloating, gas, and digestive discomfort in some people, particularly those with sensitive digestive systems or certain gastrointestinal conditions.
Thyroid Function Interference: Brussels sprouts, like other cruciferous vegetables, contain substances called goitrogens. Goitrogens can interfere with the functioning of the thyroid gland and inhibit the absorption of iodine, potentially affecting individuals with thyroid disorders. However, the negative impact is usually observed when consuming very large amounts of raw or improperly cooked brussels sprouts.
Vitamin K and Blood-Thinning Medication: Brussels sprouts are rich in vitamin K, which plays a crucial role in blood clotting. However, individuals taking blood-thinning medications like warfarin need to maintain consistent vitamin K intake to ensure the effectiveness of their medication. Therefore, it is important for those on blood-thinners to consult with their healthcare provider regarding the consumption of foods high in vitamin K, including brussels sprouts.
Allergic Reactions: While rare, some individuals may have an allergic reaction to brussels sprouts or other cruciferous vegetables. Allergic symptoms can include itching, swelling, hives, or even anaphylaxis in severe cases. If you have a known allergy to cruciferous vegetables, it is advisable to avoid brussels sprouts and seek medical advice if necessary.
Preparation and Taste Preferences: Brussels sprouts have a distinct taste and texture that may not appeal to everyone. Some individuals may find them bitter or have an aversion to their slightly sulfurous aroma. Additionally, improper cooking methods can lead to an unpleasant taste or texture. It is important to explore different cooking techniques and flavor combinations to find a preparation style that suits your preferences.
Of course, these disadvantages are not experienced by everyone and should not overly discourage many people from giving them a try. As with any food, it’s recommended to listen to your body and consult with a licensed healthcare professional or registered dietitian if you have specific concerns or dietary restrictions.
Overall, Brussels sprouts are a nutritious cruciferous vegetable that can bring many health benefits when consumed in moderation. With some simple recipe ideas, they can be incorporated into various meals as a flavorful and healthy side dish or main entree.