Are Brussels Sprouts Good for You?

You may not have the best memories of eating Brussels sprouts when you were younger. But the mini cabbage-like veggies are worth a bite because they’re packed with nutrients like vitamin K and vitamin C — and they’re low in calories.

“From a nutrition standpoint, Brussels sprouts are exceptionally healthy, like all cruciferous vegetables,” says registered dietitian Michelle Dodd, RD, LD. “And they can be delicious, depending on how you prepare them.”

Nutritional value of Brussels sprouts

A member of the cruciferous family of veggies, Brussels sprouts get their name from Brussels, Belgium. They’re low in calories and fat and offer fiber and several key vitamins and minerals.

Half a cup of cooked Brussels sprouts contains:

• 28 calories
• 5.5 grams of carbohydrates
• 0.4 grams of fat
• 2 grams of fiber
• 2 grams of protein
• 16 milligrams of sodium
• 1.4 grams of sugar

Half a cup of Brussels sprouts also provides:

• 109 micrograms of vitamin K (137% of daily value or DV)
• 48 milligrams of vitamin C (81% DV)
• 47 micrograms of folate (12% DV)
• 30 micrograms of vitamin A (12% DV)

Health benefits of Brussels sprouts

“Brussels sprouts are a superfood because of all the nutrients they provide,” says Dodd. “Beyond some of the usual minerals and vitamins, they offer unique health-boosting phytonutrients. These phytonutrients are one of the reasons cruciferous vegetables like Brussels sprouts are so nutritious.”

When part of a healthy diet, Brussels sprouts offer many potential health benefits:

1. Boosts overall health

When it comes to vitamin C content, Brussels sprouts rival oranges. Vitamin C, a potent antioxidant, may benefit your health in several ways:

• Helps your skin by promoting wound healing, boosting collagen and slowing signs of aging
• Boosts your immune system by shortening and reducing the severity of colds
• Combats cell damage from free radicals to prevent disease

In addition to vitamin C, Brussels sprouts contain other key antioxidants:

• Alpha-lipoic acid (ALA), which research says may benefit eye health and help prevent diabetes complications
• Anthocyanins, which may reduce heart disease risk, protect your brain and lower blood pressure

2. Enhances gut health

“Healthy digestion isn’t just about staying regular or avoiding stomachaches,” says Dodd. “Your gut also affects your mood, helps your immune system and enables you to get rid of toxins, among many other functions.”

Fiber is critical for gut health, and most of us aren’t getting anywhere near the recommended 25 to 30 grams daily. One-half cup of cooked Brussels sprouts provides 2 grams of fiber.

3. Supports cardiovascular health

Heart disease includes several conditions that affect your heart and cardiovascular system.

“Most of the major causes of heart disease are lifestyle-related, which means they’re mostly in your control,” notes Dodd. “It’s never too early to think about heart health, and your food choices play a major role in preventing heart disease.”

Dodd says Brussels sprouts are an excellent addition to a heart-healthy diet because they provide:

• Glucosinolates, a phytochemical that supports healthy blood pressure
• Omega-3 fatty acids, which help lower cholesterol and keep your arteries healthy
• Potassium, which balances sodium, keeping blood pressure levels in a healthy range
• Sulforaphane, which may protect against heart disease and hardening of the arteries (atherosclerosis)
• Vitamin C, which lowers your risk of heart disease

4. Reduces diabetes risk and complications

“Type 2 diabetes affects about 1 in 10 people in the U.S.,” reports Dodd. “Diet plays a huge role in the onset of diabetes, and eating the right foods can help delay or prevent this condition.”

Veggies can help keep your blood sugar steady. Research shows that eating more cruciferous vegetables, such as Brussels sprouts, protects against Type 2 diabetes.

In a review of several studies, investigators found that the alpha-lipoic acid in Brussels sprouts may improve blood sugar control and prevent nerve complications in people with Type 2 diabetes.

5. Lowers inflammation

Inflammation is a normal and necessary process when your body is fighting an infection or healing from an injury. But when inflammation becomes chronic (long-term), it may contribute to several conditions, such as:

• Anxiety and depression
• Autoimmune diseases
• Cancer
• Dementia
• Gastrointestinal conditions
• Heart disease
• Type 2 diabetes

“We don’t always know exactly what triggers the inflammation that leads to these conditions,” says Dodd. “But a healthy diet typically contains many compounds that fight inflammation. Fruits and vegetables are some of the best sources.”

Brussels sprouts offer several anti-inflammatory nutrients, including:

• Alpha-lipoic acid
• Beta-carotene
• Glucosinolates
• Omega-3 fatty acids
• Sulforaphane
• Vitamin C
• Vitamin K

Side effects of Brussels sprouts

In general, Brussels sprouts are safe for anyone to consume. In the past, researchers raised concerns that certain nutrients in Brussels sprouts could negatively affect thyroid function. But so far, there’s no evidence supporting this.

Bloating, gas and gut aches are potential side effects of eating Brussels sprouts — and all cruciferous vegetables. “Trying out different cooking methods may help,” suggests Dodd.

How to cook Brussels sprouts

You can boil, fry or roast Brussels sprouts, but roasting and frying tend to produce the best flavor and texture. You can also eat them raw, but this is the most likely to cause gas.

To prepare Brussels sprouts for roasting, rinse and then halve, slice thinly or leave them whole. Toss them with a bit of olive oil and cook them in a single layer in the oven until they’re slightly browned. To season and add flavor to your little cabbages, try adding:

• Balsamic vinegar
• Curry
• Fresh herbs such as chopped basil, oregano, sage or thyme
• Minced garlic
• Salt and pepper

You can try these delicious and healthy Brussels sprouts dishes:

• Brussels sprout slaw with apples and pecans
• Shaved Brussels sprouts salad
• Roasted Brussels sprouts with hazelnuts and dates
• Sweet and savory roasted Brussels sprouts

“Brussels sprouts may be the most disliked vegetable, but they prove to be a genuine diamond in the rough when it comes to nutritional benefits,” concludes Dodd. “Give this hidden gem a try!”