Health Benefits of Brussels Sprouts

Studies show Brussels sprouts boost overall health and help fight chronic diseases. Their rich nutrient content makes them perfect for a balanced diet.

Essential Nutrients

Brussels sprouts pack serious nutrition into a tiny package. Half a cup of cooked sprouts contains just 28 calories while delivering several health benefits.

They provide 91% of your daily vitamin K needs and 53% of your vitamin C requirements. You’ll also get 12% of your daily folate plus good amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus.

Adding Brussels sprouts to meals gives you excellent nutrition with minimal calories.

Antioxidants

Brussels sprouts are loaded with antioxidants. These compounds shield your cells from free radical damage that can trigger chronic diseases.

Brussels sprouts contain kaempferol, an antioxidant studied for reducing cancer cell growth and fighting inflammation.

The antioxidants in Brussels sprouts promote overall health by preventing cellular damage throughout your body.

Support Digestive Health

Brussels sprouts boost your fiber intake with 2 grams in just half a cup. Most Americans consume only 5% of the recommended daily fiber (28-34 grams). This fiber helps relieve constipation by increasing and softening stool. Brussels sprouts also contain glucosinolates, plant compounds that gut microbes ferment during digestion. This process creates short-chain fatty acids that promote gut health and improve nutrient absorption.

May Reduce Cancer Risk

Brussels sprouts are part of the cruciferous vegetable family, alongside broccoli, cauliflower, and kale. They contain glucosinolates, sulfur compounds that transform into isothiocyanates when cooked and digested.

These compounds may help fight cancer by protecting cells from DNA damage and blocking blood vessel growth in tumors.

Research shows people who eat cruciferous vegetables regularly have a 41% lower risk of stomach cancer than those who rarely eat them.

Sulforaphane, abundant in Brussels sprouts, may lower cancer risk in three ways. It supports detoxification, inhibits cancer cell growth, and promotes cancer cell death.

Support Heart Health

Chronic inflammation underlies many cardiovascular diseases like hypertension, atherosclerosis, and stroke. Brussels sprouts contain powerful anti-inflammatory compounds that help fight this inflammation.

When glucosinolates break down in your body, they produce isothiocyanates. These compounds may lower cholesterol and reduce heart disease risk.

Adding Brussels sprouts to a diet rich in fruits and vegetables helps protect your cardiovascular system. This simple change can significantly reduce your risk of heart-related conditions.

Help Regulate Blood Sugar

Brussels sprouts can help maintain healthy blood sugar levels. Studies link cruciferous vegetables to lower diabetes risk. Their high fiber content slows carbohydrate digestion and absorption, preventing blood sugar spikes.

Research following over 50,000 people found that those who ate more fruits and vegetables had a 21% lower risk of type 2 diabetes. Cruciferous vegetables like Brussels sprouts showed the strongest protective effect.

Maintain Bone Health

Brussels sprouts pack a powerful vitamin K punch. Just half a cup provides 91% of your daily needs. Vitamin K is vital for bone health.

This nutrient may also protect against osteoporosis, a condition that weakens bones over time.

Adding Brussels sprouts to your meals can boost your vitamin K intake naturally. This simple addition offers significant benefits, especially for your bones.

Boost Immune Function

Brussels sprouts are immune system powerhouses. Half a cup provides over 50% of your daily vitamin C needs.

Vitamin C helps your body grow and repair tissues. It works as an antioxidant and helps make proteins like collagen.

Your immune system gets stronger with vitamin C. It also helps your body absorb plant-based iron better. This non-heme iron is typically harder for your body to process.

Adding Brussels sprouts to your meals just a few times weekly can significantly boost your vitamin C intake and strengthen your immune system.

May Reduce Inflammation

Brussels sprouts fight inflammation in your body. This matters because chronic inflammation leads to many diseases.

These vegetables contain powerful antioxidants that neutralize harmful free radicals. The isothiocyanates found in Brussels sprouts have strong anti-inflammatory effects.

Eating Brussels sprouts regularly may reduce inflammation and lower your risk of inflammatory diseases. They make an excellent addition to any anti-inflammatory diet.