The benefits of Brussels sprouts include reducing the risk of diabetes and improving digestive health.
Brussels sprouts are a member of the cruciferous vegetable family, alongside kale, cabbage, and broccoli.
They are packed with nutrients and can be prepared in multiple ways.
Verywell Health/ Getty Images
Verywell Health/ Getty Images
Why Are Brussel Sprouts Good for You?
As with any food, the proper preparation is key to making Brussels sprouts tasty.
They might surprise you.
Roasted Brussels Sprouts.Jon Lovette/Getty Images
Brussels sprouts are also a great source of nutrients that support your overall health.
Some of the main benefits of eating Brussels sprouts are listed below.
When your body breaks down carbohydrates from food, your blood sugar increases.
Rich in Antioxidants
Brussels sprouts containantioxidantsthat help protect your cells from compounds calledfree radicals.
You are exposed to free radicals in the environment and as a byproduct of everyday bodily processes.
When free radicals accumulate, they can be harmful, promoting inflammation, cell damage, and disease.
Supports Gut Health
The fiber in Brussels sprouts helps support your digestive health.
Surveys have found that only around 5% of American adults meet their minimum daily fiber needs.
Adding vegetables like Brussels sprouts is an easy way to boost fiber intake and support your gut.
Supports Non-Heme Iron Absorption
Brussels sprouts contain a small amount of iron.
Many fruits and vegetables contain vitamin C, but Brussels sprouts are a particularly rich source.
Supports Normal Blood-Clotting
Brussels sprouts contain vitamin K, an essential nutrient forcoagulation(blood-clotting).
Your vitamin K intake must be consistent if you use a blood-thinning medication like Jantoven or warfarin.
Otherwise, this can interfere with your blood clotting ability.
Speak with a healthcare provider or a dietitian if you have concerns about vitamin K foods and blood-thinning medications.
Supports Healthy Weight
The fiber in Brussels sprouts helps keep you satiated (satisfied) between meals.
This can help prevent overeating or mindless snacking that can lead to unintentional weight gain.
Incorporating vegetables like Brussels sprouts is a naturally low-calorie way to help fill your stomach and satisfy your appetite.
Support Healthy Blood Pressure
Brussels sprouts provide potassium, a mineral heavily involved inblood pressure regulation.
Potassium helps counterbalance sodium in your body, which raises your blood pressure.
Brussels sprouts also contain sulfur compounds calledglucosinolates, which have been found to help support healthy blood pressure levels.
Glucosinolates are phytochemicals (compounds found in plants) that are almost exclusively found in cruciferous vegetables.
Contains Anticancer Compounds
Brussels sprouts and other cruciferous vegetables contain a compound calledsulforaphane.
Sulforaphane has been studied for numerous health-promoting effects, including its anticancer activity.
Glucobrassicinis a glucosinolate found in Brussels sprouts that contributes to both their bitter taste and cancer-fighting ability.
Brussels sprouts contain high levels of glucobrassicin, but overcooking can block this health benefit.
Brussels are full of nutrients and beneficial plant compounds.
This has been studied for its anti-inflammatory, antioxidant, anticancer, and antimicrobial benefits.
When you chop Brussels sprouts, this activates an enzyme calledmyrosinase, which helps increase the bioavailability of sulforaphane.
Brussels Sprouts vs. Those who have a rare Brussels sprouts allergy should not consume them.
They are a unique and tasty veggie to add as a side dish, appetizer, or topping.
The first step in preparing Brussels sprouts is to wash and trim them, slicing off the hard stem.
Remove any outer leaves that look damaged or feel mushy.
Cut an “X” into the bottom of each trimmed and washed sprout.
Place them in a steamer basket on the stove and steam for around 10 minutes, until fork-tender.
Cover and steam for approximately six minutes.
When cool enough to handle, slide the sprouts onto skewers, leaving a slight gap between each.
Grill over medium-high heat until lightly browned and fork-tender, 1012 minutes.
Stir-Fried
Cut your washed and trimmed Brussels sprouts in half lengthwise and then crosswise again.
Sprinkle with salt and pepper or add one teaspoon of soy sauce and gently stir to coat.
Remove from heat and add the juice from half a lemon (optional).
Sprinkle with sesame seeds just before serving.
Stir-fried Brussels sprouts can be included in any stir-fry dish with other veggies and protein over noodles.
They can also be added to salads.
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