Health Benefits of Brussels Sprouts (2024)

Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century. They look a little like mini cabbages, but don't let the small size fool you. They have a lot of nutrition in each bite.

Brussels sprouts are in the cruciferous family -- relatives of broccoli, cauliflower, collard greens, and kale. Only 1 to 2 inches across, they're green and round, with tightly packed leaves.

When you prepare them the right way, Brussels sprouts have a mild, sweet, almost nutty flavor. But they're very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell. For that reason, Brussels sprouts often get a bad rap.

Nutrients per Serving

One serving (1 cup) of cooked Brussels sprouts has:

  • Calories: 56
  • Fat: 0 g
  • Carbohydrates: 11 g
  • Fiber: 4 g
  • Protein: 4 g

They're also rich in vitamins and minerals, such as:

Health Benefits

Brussels sprouts have a lot of a natural, sulfur-based substance with a name that's a bit of a tongue twister: glycosinolate glucobrassicin. Research shows that this compound may help prevent damage to your DNA that raises your chances of getting cancer. It may also stop new blood vessels from growing inside tumors.

Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate.

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 also have carotenoids, colorful pigments found in plants, which are good for your eyes.

Risks

Despite all the health benefits of Brussels sprouts, check with your doctor before you add them to your diet if:

You take blood thinners. Like some other cruciferous veggies, Brussels sprouts are high in vitamin K, which helps your blood clot. If you take medicine called blood thinners, too much vitamin K could prevent them from working as well as they should. Ask your doctor about how often it's safe for you to eat Brussels sprouts.

You have irritable bowel syndrome (IBS). Like other cruciferous veggies, Brussels sprouts have a type of carbohydrate that your body can't easily break down. This can cause you to have belly pain, gas, and either diarrhea or constipation.

How to Prepare Brussels Sprouts

Look for bright green Brussels sprouts. Black spots or yellow leaves are signs of decay. Once you bring them home, Brussels sprouts will last a week or two in the refrigerator. Any longer than that and they may start to smell.

To cook, rinse your sprouts well to remove any dirt. Slice off the bottom (which has a tough texture, even when cooked), and remove any outer, wilted leaves.

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. They're also easily sautéed or microwaved. You can add raw, shaved Brussels sprouts to soups and salads.

Don't boil your Brussels sprouts. This can lead to the mushy, bitter taste that many people hate. It also wipes out many of this veggie's nutrients.

Health Benefits of Brussels Sprouts (2024)

FAQs

Health Benefits of Brussels Sprouts? ›

Brussels sprout is taken by mouth as an antioxidant; for constipation, scurvy, and wound healing; and to prevent prostate problems, bladder cancer, breast cancer, heart disease, diabetes, stroke, lung cancer, birth defects due to low folic acid levels, non-Hodgkin lymphoma, osteoporosis, pancreatic cancer, and prostate ...

Is it healthy to eat Brussels sprouts every day? ›

Antioxidants are protective compounds that reduce the impact of a process called oxidation, and as a result may help lower our risk of chronic disease. A study looking at the effect of eating 300 grams of cooked brussels sprouts each day showed as much as a 28 per cent reduction in oxidative damage.

What organ is brussel sprouts good for? ›

Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. 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.

Which is healthier, Brussels sprouts or broccoli? ›

While broccoli may have a higher count of calories, fat, and carbs, it is richer in calcium, iron, and pantothenic acid (a B vitamin that does wonders for healthy hair), and has a bit more potassium. Brussels sprouts, on the other hand, are lower in sodium.

What are the positive effects of brussel sprouts? ›

Eating Brussels sprouts along with other good sources of fiber — like other vegetables, fruits, and whole grains — can help you meet your fiber needs. Brussels sprouts are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes.

What is the healthiest way to eat Brussels sprouts? ›

Roasting Brussels sprouts caramelizes their natural sugar and mellows out bitter notes, providing rich flavor and a crispier texture. Brussels sprouts are a good source of fiber and vitamins C and K, notes the Harvard T.H. Chan School of Public Health.

Do Brussels sprouts clean your liver? ›

Brussel Sprouts

Brussels sprouts are another cruciferous vegetable high in sulfur. This sulfur is found in the form of compounds called glucosinolates. They stimulate detox enzymes found in the liver and may also be protective to cells. This enzyme action helps remove toxins from the blood and support the liver.

What is one major side effect of eating Brussels sprouts? ›

Although a healthy vegetable, consuming too many Brussels sprouts can be unsuitable for people on anticoagulants since it contains vitamin K, which results in blood clotting. Another issue with consuming Brussels sprouts excessively is that it can lead to gas and bloating.

When not to eat Brussels sprouts? ›

If any of the leaves have brown spots or are yellowing, it's a sign of early spoilage. If you remove the blemished leaves and the interior looks OK, you can still use the sprout. However, if the interior leaves are also showing blemishes or yellowing, it's best to toss it (or compost it, if you can).

Are brussel sprouts healthier, raw or cooked? ›

When Brussels sprouts are cooked, they may undergo some nutrient changes. Levels of the antioxidant vitamins E and K increase during cooking, but levels of some water-soluble nutrients, such as vitamin C, decrease.

Are Brussel sprouts a superfood? ›

Brussels sprouts are a source of fiber and may reduce inflammation. This cruciferous vegetable offers nutrients, including antioxidants, minerals, and vitamins. There are plenty of delicious ways to enjoy Brussels sprouts, from roasting and grilling them to adding them to salads and soups.

What vegetables should I eat everyday? ›

Eating broccoli every day can help you reach your goals for a healthy diet.
  • Cabbage. Cabbage is a leafy green vegetable that is part of the cruciferous family. ...
  • Radish. Radishes are a great vegetable to eat every day. ...
  • Carrots. ...
  • Brussel sprouts. ...
  • Kale.
Sep 2, 2022

Is it OK to eat Brussels sprouts everyday? ›

Is it OK to eat Brussels sprouts everyday? Go for it. “If you enjoy sprouts and can tolerate them, absolutely! They're lower in calories and contain a myriad of important nutrients” says Snyder.

Why do bodybuilders eat brussel sprouts? ›

The chemical compound sulforaphane in sprouts also reduces cell death, which is crucial to sustaining muscle mass and facilitating fast recovery after a heavy session. A tasty bit of nutritional science, we're sure you'll agree.

Can you eat too much Brussels sprouts? ›

You can prepare Brussels sprouts by sautéing them with garlic and olive oil or serving them with lean protein and whole grains. 3 Just keep in mind that Brussels sprouts are high in fiber, which can cause abdominal pain, bloating, and gas if you eat too many.

Is it OK to eat sprouts everyday? ›

Do not eat the same sprouts every day. Vary what sprout you are taking to ensure that you are getting variety of nutrients. Sprouts are high in proteins and fibre. This may make it difficult to digest for some people and may cause flatulence,” warns Dr Nakra.

Which is healthier, cabbage or Brussels sprouts? ›

There are also nutritional differences - cabbage has fewer calories than Brussels sprouts, but also fewer nutrients, with sprouts containing higher concentrations of vitamins A and C, Folic Acid, Potassium, Magnesium and Phosphorus.

Are brussel sprouts healthier raw or cooked? ›

When Brussels sprouts are cooked, they may undergo some nutrient changes. Levels of the antioxidant vitamins E and K increase during cooking, but levels of some water-soluble nutrients, such as vitamin C, decrease.

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