Brussels sprouts are not only a versatile food in many cultural cuisines, but they also pack a number of health benefits, including their ability to lower cholesterol, balance hormone levels, improve digestion, protect the heart, aid the immune system, and increase circulation, among others. Brussels sprouts have a good amount of vitamin C, which is pointed out as being one of the major advantages of the vegetable. 9- Benefits of Brussels Sprouts Includes Disease Protection Compounds in Brussels sprouts act like natural detoxifiers, meaning they assist deactivate potentially damaging chemicals. For those who don’t eat fish or seafood, eating enough omega-3 fatty acids can be a challenge. Brussel sprouts benefits also include lowering the cholesterol levels. It also wipes out many of this veggie's nutrients. © 2005-2021 Healthline Media a Red Ventures Company. ", Cancer Epidemiology, Biomarkers and Prevention: "Cruciferous vegetable consumption and lung cancer risk: a systematic review. All rights reserved. Brussels sprouts provide 81% of your daily vitamin C needs in each half-cup (78-gram) cooked serving (1). Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. Brussels sprouts fall into the Brassica oleracea family of cruciferous vegetables that also includes broccoli, cauliflower, cabbage, kale, and collard greens. ", Cleveland Clinic: "Best and Worst Foods for IBS. Brussels sprouts benefits – smart heads that remove toxins and protect against cancer. ", Today's Dietitian: "Culinary Corner: Brussels Sprouts.". Brussels sprouts used as normal vegetable like broccoli or kale, with the inherent not so pleasant smell, is a highly preferred vegetable. Harvard T. H. Chan School of Public Health: "Brussels Sprouts. Inflammation is a normal immune response, but chronic inflammation can contribute to diseases like cancer, diabetes and heart disease (29). Sulfur is connected with both the smell and taste of Brussels sprouts, and too much sulfur aroma is often associated with overcooking of this vegetable. Sunflower seeds are a popular snack, but their shells are fibrous and tough. Based on these findings, a diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases. Brussels sprouts aren't among the most well-loved vegetables. These are compounds formed by oxidative stress that contribute to diseases like cancer (12). Adding even just one or two serving of Brussels sprouts to your diet a few times a week can help you meet your needs. All rights reserved. … A 2008 study found that Brussels sprouts could protect against carcinogens, or cancer-causing agents, and prevent oxidative damage to cells (10). However, including more of these low calorie, nutritionally dense vegetables in the diet could provide significant health benefits. Adding Brussels sprouts to a balanced diet that’s rich in fruits, vegetables and whole grains has the potential to make a major positive impact on your health. Easting a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Increased fiber intake has been associated with other health benefits too, such as a reduced risk of heart disease and improved blood sugar control (13, 14). Despite its popularity, soy remains a controversial food. Eating Brussels sprouts improves your immunity and helps you lose weight. Brussels Sprouts Benefits: Blood Sugar Control, Strong Immunity & Other Reason to Have This Veggie. Research shows that this compound may help prevent damage to your DNA that raises your chances of getting cancer. But as a member of the nutritionally potent cruciferous family, they're worth a place in your healthy diet. Eating cruciferous vegetables daily, with Brussels sprouts mixed into the weekly routine, is a great way to get the most from these veggies. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. ", Consumer Reports: "Food and Drug Interactions You Need to Know About. Once you bring them home, Brussels sprouts will last a week or two in the refrigerator. But for most people, boosting vitamin K intake may reap many health benefits. Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage (4). Omega-3 fatty acids have been shown to reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation (25, 26, 27). Because it is rich in antioxidants, it is considered good prevention of cancer. Vitamin C is important for the growth and repair of tissues in the body. Vitamin C is essential for improving one's immune system. Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health. Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 135 mg of ALA in each half-cup (78-gram) serving of cooked Brussels sprouts (1). Brussel sprouts also helps to reduce ulcer risk by limiting helicobacter overgrowth. Easting a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Give your bones a dose of vitamin K and calcium with these delicious Brussels sprouts au gratin. Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrées. Summary Sprouts tend to contain higher amounts of insoluble fiber, which can ease digestion and reduce the likelihood of constipation. This article reviews all you need to…. As a part of the cruciferous vegetable family, Brussels sprouts can supply many nutrients for a very small amount of calories. A large study found that a higher intake of cruciferous vegetables was associated with lower levels of inflammatory markers in the blood (31). Fiber is an important part of health, and including a good amount of it in your diet affords many health benefits. Nutritional Benefits of Brussels Sprouts: 1. Additionally, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can cause inflammation (32). The best Brussels sprouts benefits is the fact that its easy to cook and doesn’t cause any kind of issue for your body. Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease. Brussels Sprouts benefits includes cancer protection, relieving constipation, supports probiotic health, support bone health, improve blood circulation, promote blood sugar management, promote skin health, helps fight inflammation, ensure the … ", Nutrition and Cancer: "Cruciferous Vegetable Consumption and Stomach Cancer: A Case-Control Study. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes. If you take medicine called blood thinners, too much vitamin K could prevent them from working as well as they should. Free radicals are electrons that can move freely through cells, causing damage. Brussels sprouts also contain alpha-lipoic acid, an antioxidant that’s been researched extensively for its potential effects on blood sugar and insulin (22). ", National Cancer Institute: "NCI Drug Dictionary: Brussels Sprout. For this reason, you would need to consume a greater amount of ALA omega-3 fatty acids to meet your daily omega-3 needs, compared to if you were getting your omega-3 fats from fish or seafood. Like some other cruciferous veggies, Brussels sprouts are high in vitamin K, which helps your blood clot. People often enjoy them roasted, boiled, sautéed or baked. In another small study, eating Brussels sprouts increased the levels of some detoxification enzymes by 15–30%. The researchers proposed this was because the alpha-lipoic acid allowed insulin to work more efficiently to lower blood sugar (23). WebMD does not provide medical advice, diagnosis or treatment. Surprisingly, it is the ability of certain compounds in Brussels Sprouts to inhibit sulphotransferase enzyme activity that researchers believe is responsible for these DNA-protective benefits. Vitamin K is needed for blood clotting and helping wounds to heal properly, and there is some evidence it … Keep reading to learn more about some of the interesting Brussels sprouts benefits discovered by the scientific community. You have irritable bowel syndrome (IBS). The researchers hypothesized that this effect could potentially lead to a decreased risk of colorectal cancer, though further research is needed (11). Any longer than that and they may start to smell. In one study, 12 patients with diabetes who were given alpha-lipoic acid supplements experienced increased insulin sensitivity. This article reviews the nutrition, benefits, and uses of polenta. Plant foods only contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s used less effectively in your body than the omega-3 fats from fish and seafood. © 2005 - 2019 WebMD LLC. Second, the body's detox system requires ample supplies of sulfur to work effectively, and Brussels sprouts are rich in sulfur-containing nutrients. A 2017 study found that eating a diet rich in vitamin K everyday was associated with a lower risk of fractures. The benefits of Brussels sprouts Supporting gut health As with most other vegetables, sprouts are choc-full of fibre , but they are specifically high in soluble fibre. Brussels sprouts can be stored in plastic bags, and the best place in your refrigerator for storage of such vegetables is the crisper. Nonetheless, they carry 3.38 g of protein, 3.80 g of … Despite all the health benefits of Brussels sprouts, check with your doctor before you add them to your diet if: You take blood thinners. Black spots or yellow leaves are signs of decay. Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. Don't boil your Brussels sprouts. Polenta is an easy-to-prepare dish native to Northern Italy. In addition, Brussels sprouts are an excellent source of vitamin K, with just eight cooked sprouts providing over double the recommended daily allowance. They are also high in vitamin K, which helps in wound healing and blood clotting also. Brussels sprouts can also be added to pasta, frittatas or stir-fried dishes for a flavorful and nutritious dinner. Insulin is a hormone that’s responsible for transporting sugar from your blood to your cells to keep your blood sugar levels under control. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control. Also, the antioxidants in Brussels sprouts can neutralize free radicals. Health benefits of Brussels include the fo… In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus (1). This can cause you to have belly pain, gas, and either diarrhea or constipation. Cruciferous vegetables contain a sulfur-containing phytochemical called glucosinolate, which is responsible for the distinctive odor and bitter flavor. This important nutrient plays a vital role in the body. Brussels sprouts are a cruciferous vegetable which is a cousin to veggies like broccoli, cauliflower, kale, cabbage and collard green. But they're very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell. It is essential for coagulation, the formation of blood clots that stop bleeding (16). One review including over 11,000 participants found vitamin C reduced the severity of the common cold, decreasing its duration by an average of 8% in adults (37). When you prepare them the right way, Brussels sprouts have a mild, sweet, almost nutty flavor. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. Brussels sprouts benefits extend beyond fighting off diseases and include some surprising health perks as well. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. One study found that when participants ate about 2 cups (300 grams) of Brussels sprouts daily, damage to their cells from oxidative stress decreased by 28% (6). This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels. You can toss Brussels sprouts with olive oil and roast them until browned, or steam them in a pot with a few inches of water. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Brussels Sprouts and Health. One serving (1 cup) of cooked Brussels sprouts has: They're also rich in vitamins and minerals, such as: Brussels sprouts have a lot of a natural, sulfur-based substance with a name that's a bit of a tongue twister: glycosinolate glucobrassicin. Keep in mind that those taking blood-thinning medication should moderate their vitamin K intake. Brussel sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. Some studies show that vitamin K may help keep bone healthy. Brussels sprouts are a good source of vitamin K. In fact, just a half cup (78 grams) of cooked Brussels sprouts provides 137% of your daily vitamin K requirement (1). Third, our body's detox system needs strong antioxidant supportespecially during what is called Phase 1 of de… There are several possible ways this may work. Our website services, content, and products are for informational purposes only. These sprouts are also valued for their ability to reduce oxidative stress and help in preventing cancer. Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century. Multiple test-tube and animal studies have found that kaempferol, one of the main antioxidants found in Brussels sprouts, has especially potent anti-inflammatory properties (33, 34, 35). Current guidelines recommend women eat at least 25 grams of fiber per day, while men should eat at least 38 grams of fiber per day (15). Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help you keep your blood sugar levels stable. It may also stop new blood vessels from growing inside tumors. Brussels sprout has high fiber content that dissolves the cholesterol level by binding with bile acids. Brussels sprouts are rich in vitamins and minerals, especially vitamin C, which is beneficial for healthy skin. Each bunch contains about 20 to 40 Brussels on the stem and the height of the plant is approximately two to three feet. 100 grams of sprouts provide just 45 calories. This article tells you whether you can eat sunflower seed shells. Test-tube studies show that kaempferol may reduce cancer cell growth, ease inflammation and improve heart health (7, 8, 9). Brussels sprouts are low in calories but high in fiber, vitamins and minerals. Fiber moves slowly through the body undigested and slows the absorption of sugar into the blood (21). Healthline Media does not provide medical advice, diagnosis, or treatment. They look a little like mini cabbages, but don't let the small size fool you. Wrapped sprouts should last for up to a week when stored properly, and younger vegetables may provide all the benefits of Brussels sprouts a few days longer. Brussels sprout is a leafy green vegetable that is commonly eaten as a food source or as a medicine. In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may also help keep blood sugar levels steady. These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious side dish or main course. Brussels sprouts are rich in vitamin K, which may improve your bone strength and prevent injuries. The benefits of eating brussels sprouts They’re rich in antioxidants Brussels spouts are rich in antioxidants, the compounds that reduce the amount of oxidative stress (OS) in your cells, thus lowering the risk of chronic diseases. The health benefits of Brussels sprouts are so impressive that you'd think this hearty cruciferous vegetable shows up near the top of every Superfood List. This article examines 10 ways Brussels sprouts may benefit your health. Not just are Brussels sprouts a great source of potassium, iron, and protein, but they also deliver other benefits that can improve your overall health. Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale. Some test-tube studies have shown that the compounds found in cruciferous vegetables like Brussels sprouts possess anti-inflammatory properties (30). Brussels sprouts also have carotenoids, colorful pigments found in plants, which are good for your eyes. This article tells…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens. Not only are Brussels sprouts a good source of protein, iron and potassium, but they also offer other benefits that can boost your overall health. For that reason, Brussels sprouts often get a bad rap. Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (19, 20). Fiber also promotes digestive health by helping feed the beneficial bacteria in your gut (5). Look for bright green Brussels sprouts. 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