Any longer than that and they may start to smell. To cook, rinse your sprouts well to remove any dirt. They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (3). Adding even just one or two serving of Brussels sprouts to your diet a few times a week can help you meet your needs. Summary: Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production and the growth and repair of tissues. 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. Brussels sprouts fall into the Brassica oleracea family of cruciferous vegetables that also includes broccoli, cauliflower, cabbage, kale, and collard greens. 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). ", FoodInsight.org/International Food Information Council Foundation: "What Is Lutein? 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. But as a member of the nutritionally potent cruciferous family, they're worth a place in your healthy diet. However, including more of these low calorie, nutritionally dense vegetables in the diet could provide significant health benefits. Brussels sprouts benefits extend beyond fighting off diseases and include some surprising health perks as well. This is because your body can only convert ALA to the more active forms of omega-3 fatty acids in limited quantities (24). Easting a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. There are several possible ways this may work. When you prepare them the right way, Brussels sprouts have a mild, sweet, almost nutty flavor. Vitamin C is essential for improving one's immune system. 9- Benefits of Brussels Sprouts Includes Disease Protection Compounds in Brussels sprouts act like natural detoxifiers, meaning they assist deactivate potentially damaging chemicals. This can cause you to have belly pain, gas, and either diarrhea or constipation. Sulfur-containing nutrients help support what is commonly referred to as Phase 2 of detoxification. This is because it contains excellent properties giving remarkable health benefits. But for most people, boosting vitamin K intake may reap many health benefits. 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. 10. Our website services, content, and products are for informational purposes only. Brussels sprouts also contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (39). You have irritable bowel syndrome (IBS). Brussels Sprouts Benefits: Blood Sugar Control, Strong Immunity & Other Reason to Have This Veggie. Including a few servings of Brussels sprouts in your diet each week can help you easily meet your omega-3 fatty acid needs, with a half cup (78 grams) providing 12% of the daily requirement for women and 8.5% for men (28). This important nutrient plays a vital role in the body. In one study, 12 patients with diabetes who were given alpha-lipoic acid supplements experienced increased insulin sensitivity. 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. Due to its name, some people may wonder whether cocoa butter suits a vegan diet. Health Benefits of Brussels Sprouts Cruciferous vegetables like kale, broccoli, and Brussels sprouts are renowned for their unique nutritional content and potential to improve and protect health. Also, the antioxidants in Brussels sprouts can neutralize free radicals. In fact, one review of seven studies concluded that taking vitamin K supplements could increase bone strength and decrease the risk of bone fracture in postmenopausal women (18). Keep in mind that those taking blood-thinning medication should moderate their vitamin K intake. 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. 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. The best Brussels sprouts benefits is the fact that its easy to cook and doesn’t cause any kind of issue for your body. Healthline Media does not provide medical advice, diagnosis, or treatment. ", Nutrition and Cancer: "Cruciferous Vegetable Consumption and Stomach Cancer: A Case-Control Study. 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. 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). In fact, one study found that taking 100 mg of vitamin C with a meal increased the absorption of iron by 67% (38). Only 1 to 2 inches across, they're green and round, with tightly packed leaves. Brussel sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. This article tells you whether you can eat sunflower seed shells. Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet. Brussels sprouts can be stored in plastic bags, and the best place in your refrigerator for storage of such vegetables is the crisper. Brussels sprouts are a staple of Christmas and Thanksgiving dinner. Fiber also promotes digestive health by helping feed the beneficial bacteria in your gut (5). The health benefits of eating Brussels sprouts are so many… Boosts your immune system Brussels sprouts are especially rich in vitamin C. 100 gr contains 85 mg, or … ", Cleveland Clinic: "Best and Worst Foods for IBS. Third, our body's detox system needs strong antioxidant supportespecially during what is called Phase 1 of de… This article provides the answer. Following routine intake of Brussels sprouts in the amount of 1.25 cups, a recent study has shown increased DNA stability within our white blood cells. ", Today's Dietitian: "Culinary Corner: Brussels Sprouts.". Second, the body's detox system requires ample supplies of sulfur to work effectively, and Brussels sprouts are rich in sulfur-containing nutrients. Ask your doctor about how often it's safe for you to eat Brussels sprouts. Benefits Of Brussels sprouts. Vitamin C can also increase the absorption of non-heme iron, a form of iron found in plant foods that your body can’t absorb as easily as iron from animal sources. Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help you keep your blood sugar levels stable. Some test-tube studies have shown that the compounds found in cruciferous vegetables like Brussels sprouts possess anti-inflammatory properties (30). Brussels Sprouts and Health. Fiber is an important part of health, and including a good amount of it in your diet affords many health benefits. Insulin is a hormone that’s responsible for transporting sugar from your blood to your cells to keep your blood sugar levels under control. Keep reading to learn more about some of the interesting Brussels sprouts benefits discovered by the scientific community. Test-tube studies show that kaempferol may reduce cancer cell growth, ease inflammation and improve heart health (7, 8, 9). 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). Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Nutritional Benefits of Brussels Sprouts: 1. It is essential for coagulation, the formation of blood clots that stop bleeding (16). 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). Brussels sprout has high fiber content that dissolves the cholesterol level by binding with bile acids. Cruciferous vegetables contain a sulfur-containing phytochemical called glucosinolate, which is responsible for the distinctive odor and bitter flavor. Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century. Brussels sprouts nutrition contains the important antioxidants vitamin C and vitamin A. Vitamin C helps fight UV light damage that can lead to skin cancer or aged skin, while vitamin A offers protection against damage to the skin as well as the eyes. 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. Once you bring them home, Brussels sprouts will last a week or two in the refrigerator. It helps boost the immune system by stimulating the production of white blood cells in your body. They are also high in vitamin K, which helps in wound healing and blood clotting also. For a simple side dish, first cut off the ends of the Brussels sprouts. 100 grams of sprouts provide just 45 calories. People often enjoy them roasted, boiled, sautéed or baked. 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 … Polenta is an easy-to-prepare dish native to Northern Italy. Including Brussels sprouts as part of a balanced diet and healthy lifestyle may help reduce the risk of cancer, but more research is needed. This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels. Brussels sprouts are a cruciferous vegetable which is a cousin to veggies like broccoli, cauliflower, kale, cabbage and collard green. Well, they're low in calories; one cup contains 56 calories and has four grams of … Easting a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. This article tells…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. 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). What’s more, their high fiber content helps support regularity and gut health (4, 5). Look for bright green Brussels sprouts. Benefits Of Brussel Sprouts For Health Benefits of brussels sprouts are high on antioxidants and essential to prevent free radical damage to the body. These are compounds formed by oxidative stress that contribute to diseases like cancer (12). Some studies show that vitamin K may help keep bone healthy. This article examines the evidence for and against eating soy. 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. Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts (1): Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (2). Brussels sprouts also have carotenoids, colorful pigments found in plants, which are good for your eyes. Despite its popularity, soy remains a controversial food. Brussels sprouts are rich in vitamin K, which may improve your bone strength and prevent injuries. 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. These sprouts are also valued for their ability to reduce oxidative stress and help in preventing cancer. In addition, Brussels sprouts are an excellent source of vitamin K, with just eight cooked sprouts providing over double the recommended daily allowance. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens. Because it is rich in antioxidants, it is considered good prevention of cancer. You can add raw, shaved Brussels sprouts to soups and salads. Brussels sprout is a leafy green vegetable that is commonly eaten as a food source or as a medicine. 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). Research shows that this compound may help prevent damage to your DNA that raises your chances of getting cancer. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control. This article reviews all you need to…. Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale. A large study found that a higher intake of cruciferous vegetables was associated with lower levels of inflammatory markers in the blood (31). Inflammation is a normal immune response, but chronic inflammation can contribute to diseases like cancer, diabetes and heart disease (29). Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage (4). It also wipes out many of this veggie's nutrients. You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Don't boil your Brussels sprouts. Blood vessels also help to manage high blood pressure and boost immunity. For that reason, Brussels sprouts often get a bad rap. Slice off the bottom (which has a tough texture, even when cooked), and remove any outer, wilted leaves. Here are 8 tasty fish…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. In appearance, it resembles a miniature head of cabbage. © 2005-2021 Healthline Media a Red Ventures Company. Eating Brussels sprouts improves your immunity and helps you lose weight. Eating Brussels sprouts, along with other good sources of fiber like fruits, vegetables and whole grains, can easily help you meet your fiber needs. In another small study, eating Brussels sprouts increased the levels of some detoxification enzymes by 15–30%. Brussels sprouts are especially high in kaempferol, an antioxidant that has been studied extensively for its many health-promoting properties. Give your bones a dose of vitamin K and calcium with these delicious Brussels sprouts au gratin. It also acts as an antioxidant, is involved in the production of proteins like collagen and may even enhance immunity (3, 36). 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. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. This article explains whether you can safely microwave…. This article reviews the nutrition, benefits, and uses of polenta. They have a lot of nutrition in each bite. But they're very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell. Oh, Brussels sprouts. 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. Vitamin K is needed for blood clotting and helping wounds to heal properly, and there is some evidence it … Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease. Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (19, 20). Other ways that Brussels sprouts are healthy? Harvard T. H. Chan School of Public Health: "Brussels Sprouts. WebMD does not provide medical advice, diagnosis or treatment. Brussels sprouts belong to the Brassica family of plants and are a vegetable that bears similarity to a mini-cabbage. A 2008 study found that Brussels sprouts could protect against carcinogens, or cancer-causing agents, and prevent oxidative damage to cells (10). Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types of cancer. Brussels sprouts are low in calories but high in fiber, vitamins and minerals. They look a little like mini cabbages, but don't let the small size fool you. This mini cabbage has a diameter of about one inch and grow in bunches. A 2017 study found that eating a diet rich in vitamin K everyday was associated with a lower risk of fractures. All rights reserved. These also reduce fat percentage. Brussels sprouts are also antioxidant powerhouses that help to ward off free radicals which play a role in the development of some cancers and trigger an accelerated rate of aging. If you take medicine called blood thinners, too much vitamin K could prevent them from working as well as they should. 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