10 Health Benefits of Brussels Sprouts

Brussels sprouts often get a bad rap as the vegetable kids love to hate. But these miniature cabbage-like gems are nutritional powerhouses packed with vitamins, antioxidants, and disease-fighting compounds. Whether you roast them, sauté them, or shred them into salads, Brussels sprouts offer a host of health benefits that make them worth adding to your weekly meal plan. Let’s dive into the science-backed reasons to embrace this underrated superfood.

Brussels sprouts are low in calories but rich in vital nutrients. A 1-cup (88g) serving provides:

They’re also a good source of vitamin A, potassium, manganese, and B vitamins.

These tiny greens are bursting with antioxidants like kaempferol, quercetin, and isothiocyanates, which combat oxidative stress and reduce inflammation. Studies suggest their antioxidants may protect against chronic diseases, including heart disease and cancer.

The fiber, potassium, and antioxidants in Brussels sprouts work together to promote cardiovascular wellness:

A single cup of Brussels sprouts provides 15% of your daily fiber needs. Fiber feeds beneficial gut bacteria, promoting a healthy microbiome and preventing constipation. They also contain sulforaphane, a compound that may protect the gut lining and reduce inflammation linked to digestive disorders.

Brussels sprouts belong to the cruciferous vegetable family (like broccoli and kale), which are renowned for their cancer-fighting properties. Their glucosinolates break down into compounds like indole-3-carbinol and sulforaphane, shown in studies to inhibit cancer cell growth and detoxify carcinogens.

Thanks to their high vitamin C content, Brussels sprouts enhance immune function by stimulating white blood cell production. Vitamin C also acts as an antioxidant, shielding cells from pathogens and environmental damage.

The exceptional vitamin K content in Brussels sprouts is vital for bone metabolism and calcium absorption. Adequate vitamin K intake is linked to a reduced risk of osteoporosis and fractures.

At just 38 calories per cup, Brussels sprouts are a weight-loss-friendly food. Their fiber and protein (3g per cup) increase satiety, helping you feel full longer and curb overeating.

Brussels sprouts contain lutein and zeaxanthin, carotenoids that protect the eyes from UV damage and reduce the risk of age-related macular degeneration (AMD).

Vitamin C is essential for collagen synthesis, which keeps skin firm and youthful. The antioxidants in Brussels sprouts also fight free radicals that contribute to wrinkles and sun damage.

If you’re not a fan of their bitter reputation, try these delicious prep tips:

Brussels sprouts are high in fructans, a type of FODMAP that may cause bloating or gas in sensitive individuals. Start with small portions if you have IBS or a sensitive stomach.

Brussels sprouts are more than just a holiday side dish—they’re a versatile, nutrient-dense superfood with benefits for your heart, gut, immune system, and more. By incorporating them into your diet regularly, you’ll take a tasty step toward better health. Give them a chance, and you might just find yourself joining the Brussels sprouts fan club!