What's New and Beneficial About Brussels Sprouts
- Brussels sprouts can provide you with some special
cholesterol-lowering benefits if you will use a steaming method when
cooking them. The fiber-related components in Brussels sprouts do a
better job of binding together with bile acids in your digestive tract
when they've been steamed. When this binding process takes place, it's
easier for bile acids to be excreted, and the result is a lowering of
your cholesterol levels. Raw Brussels sprouts still have
cholesterol-lowering ability — just not as much as steamed Brussels
sprouts.
- Brussels sprouts may have unique health benefits in the area of
DNA protection. A recent study has shown improved stability of DNA
inside of our white blood cells after daily consumption of Brussels
sprouts in the amount of 1.25 cups. Interestingly, it's the ability of
certain compounds in Brussels sprouts to block the activity of
sulphotransferase enzymes that researchers believe to be responsible for
these DNA-protective benefits.
- For total glucosinolate content, Brussels sprouts are now known
to top the list of commonly eaten cruciferous vegetables. Their total
glucosinolate content has been shown to be greater than the amount found
in mustard greens, turnip greens, cabbage, kale, cauliflower, or
broccoli. In Germany, Brussels sprouts account for more glucosinolate
intake than any other food except broccoli. Glucosinolates are important
phytonutrients for our health because they are the chemical starting
points for a variety of cancer-protective substances. All cruciferous
vegetables contain glucosinolates and have great health benefits for
this reason. But it's recent research that's made us realize how
especially valuable Brussels sprouts are in this regard.
- The cancer protection we get from Brussels sprouts is largely
related to four specific glucosinolates found in this cruciferous
vegetable: glucoraphanin, glucobrassicin, sinigrin, and
gluconasturtiian. Research has shown that Brussels sprouts offer these
cancer-preventive components in special combination.
- Brussels sprouts have been used to determine the potential
impact of cruciferous vegetables on thyroid function. In a recent study,
5 ounces of Brussels sprouts were consumed on a daily basis for 4
consecutive weeks by a small group of healthy adults and not found to
have an unwanted impact on their thyroid function. Although follow-up
studies are needed, this study puts at least one large stamp of approval
on Brussels sprouts as a food that can provide fantastic health
benefits without putting the thyroid gland at risk.
WHFoods Recommendations
You'll want to include Brussels sprouts as one of the cruciferous
vegetables you eat on a regular basis if you want to receive the
fantastic health benefits provided by the cruciferous vegetable family.
At a minimum, include cruciferous vegetables as part of your diet 2-3
times per week, and make the serving size at least 1-1/2 cups. Even
better from a health standpoint, enjoy Brussels sprouts and other
vegetables from the cruciferous vegetable group 4-5 times per week and
increase your serving size to 2 cups.
It is very important not to overcook Brussels sprouts. Not only
do they lose their nutritional value and taste but they will begin to
emit the unpleasant sulfur smell associated with overcooked cruciferous
vegetables. To help Brussels sprouts cook more quickly and evenly cut
each sprout into quarters. Let them sit for at least 5 minutes to bring
out the health-promoting qualities and then steam them for 5 minutes.
Serve with our Honey Mustard Dressing to add extra tang and flavor to
Brussels sprouts.
Nutrients in
Brussels Sprouts
1.00 cup raw (88.00 grams)
Nutrient%Daily Value
vitamin K194.7%
vitamin C124.6%
manganese15%
folate13.4%
fiber13.3%
vitamin A13.2%
potassium9.7%
vitamin B69.5%
tryptophan9.3%
vitamin B18%
iron6.8%
phosphorus6%
protein5.9%
molybdenum5.8%
magnesium5%
vitamin B24.7%
choline3.9%
vitamin E3.8%
omega-3 fats3.7%
calcium3.6%
vitamin B33.3%
Calories (37)2%
This chart graphically details the %DV that a serving of Brussels
sprouts provides for each of the nutrients of which it is a good, very
good, or excellent source according to our Food Rating System.
Additional information about the amount of these nutrients provided by
Brussels sprouts can be found in the
Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Brussels
sprouts, featuring information over 80 nutrients, can be found under
the Food Rating System Chart.
Health Benefits
You'll find nearly 100 studies in PubMed (the health research
database at the National Library of Medicine in Washington, D.C.) that
are focused on Brussels sprouts, and over half of those studies involve
the health benefits of this cruciferous vegetable in relationship to
cancer. This connection between Brussels sprouts and cancer prevention
should not be surprising since Brussels sprouts provide special nutrient
support for three body systems that are closely connected with cancer
development as well as cancer prevention. These three systems are (1)
the body's detox system, (2) its antioxidant system, and (3) its
inflammatory/anti-inflammatory system. Chronic imbalances in any of
these three systems can increase risk of cancer, and when imbalances in
all three systems occur simultaneously, the risk of cancer increases
significantly. Among all types of cancer, prevention of the following
cancer types is most closely associated with intake of Brussels sprouts:
bladder cancer, breast cancer, colon cancer, lung cancer, prostate
cancer, and ovarian cancer.
Brussels Sprouts and Detox Support
The detox support provided by Brussels sprouts is both complicated
and extensive. First, there is evidence from human studies that enzyme
systems in our cells required for detoxification of cancer-causing
substances can be activated by compounds made from glucosinolates found
in Brussels sprouts. Brussels sprouts are an outstanding source of
glucosinolates. The chart below shows the best studied of the
glucosinolates found in Brussels sprouts and the detox-activating
substances (called isothiocyanates) made from them.
Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates
| Glucosinolate | Derived Isothiocyanate | Isothiocyanate Abbreviation |
|---|
| glucoraphanin | sulforaphane | SFN |
| glucobrassicin | indole-3-carbinol* | I3C |
| sinigrin | allyl-isothiocyanate | AITC |
| gluconasturtiian | phenethyl-isothiocyanate | PEITC |
* Indole-3-carbinol (I3C) is not an isothiocyanate. It's a
benzopyrrole, and it is only formed when isothiocyanates made from
glucobrassicin are further broken down into non-sulfur containing
compounds.
Second, the body's detox system requires ample supplies of sulfur
to work effectively, and Brussels sprouts are rich in sulfur-containing
nutrients. 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. Sulfur-containing nutrients help support
what is commonly referred to as Phase 2 of detoxification. Third, our
body's detox system needs strong antioxidant support - especially during
what is called Phase 1 of detoxification. Brussels sprouts are able to
provide that kind of support because they are an excellent source of
vitamin C, a very good source of beta-carotene and manganese, and a good
source of vitamin E. Brussels sprouts also contain a wide variety of
antioxidant phytonutrients, including many antioxidant flavonoids.
Finally, there is evidence that the DNA in our cells is protected by
naturally occurring substances in Brussels sprouts, and since many
environmental toxins can trigger unwanted change in our DNA, Brussels
sprouts can help prevent these toxin-triggered DNA changes.
Brussels Sprouts and Antioxidant Support
As mentioned earlier, Brussels sprouts are an important dietary
source of many vitamin antioxidants, including vitamins C, E, and A (in
the form of beta-carotene). The antioxidant mineral manganese is also
provided by Brussels sprouts. Flavonoid antioxidants like isorhamnetin,
quercitin, and kaempferol are also found in Brussels sprouts, as are the
antioxidants caffeic acid and ferulic acid. In fact, one study
examining total intake of antioxidant polyphenols in France found
Brussels sprouts to be a more important dietary contributor to these
antioxidants than any other cruciferous vegetable, including broccoli.
Some of the antioxidant compounds found in Brussels sprouts may be
somewhat rare in foods overall. One such compound is a sulfur-containing
compound called D3T. (D3T is the abbreviated name for
3H-1,2-dithiole-3-thione.) Researchers continue to investigate ways in
which D3T is able to optimize responses by our body's antioxidant
system.
Treated as a group, the antioxidant nutrients described above
provide support not only for Phase 1 of the body's detoxification
process but also for all of the body's cells that are at risk of
oxidative damage from overly reactive oxygen-containing molecules.
Chronic oxidative stress—meaning chronic presence of overly reactive
oxygen-containing molecules and cumulative damage to tissue by these
molecules — is a risk factor for the development of most cancer types.
Brussels Sprouts and Inflammatory/Anti-inflammatory Support
Like chronic oxidative stress, chronic unwanted inflammation is also a
risk factor for many types of cancer. Exposure to environmental toxins,
chronic overuse of prescription or over-the-counter medications,
chronic excessive stress, chronic lack of exercise, chronic lack of
sleep, and a low quality diet can all contribute to our risk of unwanted
inflammation.
Brussels sprouts can help us avoid chronic, excessive
inflammation through a variety of nutrient benefits. First is their rich
glucosinolate content. In addition to the detox-supportive properties
mentioned earlier, glucosinolates found in Brussels sprouts help to
regulate the body's inflammatory/anti-inflammatory system and prevent
unwanted inflammation. Particularly well-studied in this context is the
glucosinolate called glucobrassicin. The glucobrassicin found in
Brussels sprouts can get converted into an isothiocyanate molecule
called ITC, or indole-3-carbinol. I3C is an anti-inflammatory compound
that can actually operate at the genetic level, and by doing so, prevent
the initiation of inflammatory responses at a very early stage.
A second important anti-inflammatory nutrient found in Brussels
sprouts is vitamin K. Vitamin K is a direct regulator of inflammatory
responses, and we need optimal intake of this vitamin in order to avoid
chronic, excessive inflammation.
A third important anti-inflammatory component in Brussels sprouts
is not one that you might expect. It's their omega-3 fatty acids. We
don't tend to think about vegetables in general as important sources of
omega-3s, and certainly no vegetables that are as low in total fat as
Brussels sprouts. But 100 calories' worth of Brussels sprouts (about 1.5
cups) provide about 430 milligrams of the most basic omega-3 fatty acid
(called alpha-linolenic acid, or ALA). That amount is more than
one-third of the daily ALA amount recommended by the National Academy
of Sciences in the Dietary Reference Intake recommendations, and it's
about half of the ALA contained in one teaspoon of whole flaxseeds.
Omega-3 fatty acids are the building blocks for the one of the body's
most effective families of anti-inflammatory messaging molecules.
Brussels Sprouts and Cardiovascular Support
Researchers have looked at a variety of cardiovascular problems —
including heart attack, ischemic heart disease, and atherosclerosis —
and found preliminary evidence of an ability on the part of cruciferous
vegetables to lower our risk of these health problems. Yet regardless of
the specific cardiovascular problem, it is one particular type of
cardiovascular benefit that has most interested researchers, and that
benefit is the anti-inflammatory nature of Brussels sprouts and their
fellow cruciferous vegetables. Scientists have not always viewed
cardiovascular problems as having a central inflammatory component, but
the role of unwanted inflammation in creating problems for our blood
vessels and circulation has become increasingly fundamental to an
understanding of cardiovascular diseases. Of particular interest here
has been the isothiocyanate (ITC) sulforaphane, which is made from
glucoraphanin (a glucosinolate) found in Brussels sprouts. Not only does
this ITC trigger anti-inflammatory activity in our cardiovascular
system — it may also be able to help prevent and even possibly help
reverse blood vessel damage.
A second area you can count on Brussels sprouts for
cardiovascular support involves their cholesterol-lowering ability. Our
liver uses cholesterol as a basic building block to product bile acids.
Bile acids are specialized molecules that aid in the digestion and
absorption of fat through a process called emulsification. These
molecules are typically stored in fluid form in our gall bladder, and
when we eat a fat-containing meal, they get released into the intestine
where they help ready the fat for interaction with enzymes and eventual
absorption up into the body. When we eat Brussels sprouts, fiber-related
nutrients in this cruciferous vegetable bind together with some of the
bile acids in the intestine in such a way that they simply stay inside
the intestine and pass out of our body in a bowel movement rather than
getting absorbed along with the fat they have emulsified. When this
happens, our liver needs to replace the lost bile acids by drawing upon
our existing supply of cholesterol, and, as a result, our cholesterol
level drops down. Brussels sprouts provide us with this
cholesterol-lowering benefit whether they are raw or cooked. However, a
recent study has shown that the cholesterol-lowering ability of raw
Brussels sprouts improves significantly when they are steamed. In fact,
when the cholesterol-lowering ability of steamed Brussels sprouts was
compared with the cholesterol-lowering ability of the prescription drug
cholestyramine (a medication that is taken for the purpose of lowering
cholesterol), Brussels sprouts bound 27% as many bile acids (on a total
dietary fiber basis).
Brussels Sprouts and Digestive Support
The fiber content of Brussels sprouts — 4 grams in every cup — makes
this cruciferous vegetable a natural choice for digestive system
support. You're going to get half of your Daily Value for fiber from
only 200 calories' worth of Brussels sprouts. Yet the fiber content of
Brussels sprouts is only one of their digestive support mechanisms.
Researchers have determined that the sulforaphane made from Brussels
sprouts' glucoraphanin helps protect the health of our stomach lining by
preventing bacterial overgrowth of Helicobacter pylori in our stomach
or too much clinging by this bacterium to our stomach wall.
Other Health Benefits from Brussels Sprouts
The anti-inflammatory nature of glucosinolates/isothiocyanates and
other nutrients found in Brussels sprouts has been the basis for new
research on inflammation-related health problems and the potential role
of Brussels sprouts in their prevention. Current and potentially
promising research is underway to examine the benefits of Brussels
sprouts in relationship to our risk of the following
inflammation-related conditions: Crohn's disease, inflammatory bowel
disease, insulin resistance, irritable bowel syndrome, metabolic
syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative
colitis.
Description
All cruciferous vegetables provide integrated nourishment across a
wide variety of nutritional categories and provide broad support across a
wide variety of body systems as well. For more on cruciferous
vegetables see:
Brussels sprouts are members of the Brassica family and therefore kin
to broccoli and cabbage. They resemble miniature cabbages, with
diameters of about 1 inch. They grow in bunches of 20 to 40 on the stem
of a plant that grows as high as three feet tall. Brussels sprouts are
typically sage green in color, although some varieties feature a red
hue. They are oftentimes sold separately but can sometimes be found in
stores still attached to the stem. Perfectly cooked Brussels sprouts
have a crisp, dense texture and a slightly sweet, bright, and "green"
taste.
It's no surprise that Brussels sprouts look like perfect
miniature versions of cabbage since they are closely related, both
belong to the Brassica family of vegetables. Brussels sprouts are
available year round; however, they are at their best from autumn
through early spring when they are at the peak of their growing season.
History
While the origins of Brussels sprouts are unknown, the first mention
of them can be traced to the late 16th century. They are thought to be
native to Belgium, specifically to a region near its capital, Brussels,
after which they are named. They remained a local crop in this area
until their use spread across Europe during World War I. Brussels
sprouts are now cultivated throughout Europe and the United States. In
the U.S., almost all Brussels sprouts are grown in California.
How to Select and Store
Good quality Brussels sprouts are firm, compact, and vivid green.
They should be free of yellowed or wilted leaves and should not be puffy
or soft in texture. Avoid those that have perforations in their leaves
as this may indicate that they have aphids residing within. If Brussels
sprouts are sold individually, choose those of equal size to ensure that
they will cook evenly. Brussels sprouts are available year round, but
their peak growing period is from autumn until early spring.
Keep unwashed and untrimmed Brussels sprouts in the vegetable
compartment of the refrigerator. Stored in a plastic bag, they can be
kept for 10 days. If you want to freeze Brussels sprouts,
blanch them first for between three to five minutes. They will keep in the freezer for up to one year.
Tips for Preparing and Cooking
Tips for Preparing Brussels Sprouts
Before washing Brussels sprouts, remove stems and any yellow or
discolored leaves. Wash them well under running water to remove any
insects that may reside in the inner leaves.
Brussles sprouts cook quickly and taste the best when they are
cut into small pieces. We recommend either cutting them into quarters or
chopping them into smaller pieces and then letting them sit for 5
minutes before cooking to enhance their nutritional benefits.
The Healthiest Way of Cooking Brussels Sprouts
We recommend Healthy Steaming Brussels sprouts for maximum nutrition
and flavor. Fill the bottom of a steamer pot with 2 inches of water.
While waiting for the water to come to a rapid boil. If Brussels Sprouts
are cut into quarters, steam for 6 minutes. If you have chopped them
into smaller pieces, steam for 5 minutes. Toss with our Honey Mustard
sauce to add extra flavor and nutrition. For details see
5-Minute Brussels Sprouts.
While Brussels sprouts are usually served as a side dish, they also make a nice addition to cold salads.
How to Enjoy
A Few Quick Serving Ideas
- Since cooked Brussels sprouts are small and compact, they make a
great snack food that can be simply eaten as is or seasoned with salt
and pepper to taste.
- Combine quartered cooked Brussels sprouts with sliced red
onions, walnuts, and your favorite mild tasting cheese such as a goat
cheese or feta. Toss with olive oil and balsamic vinegar for an
exceptionally healthy, delicious side dish or salad.
WHFoods Recipes That Feature Brussels Sprouts
Individual Concerns
Brussels Sprouts as a "Goitrogenic" Food
Brussels sprouts are sometimes referred to as a "goitrogenic" food.
Yet, contrary to popular belief, according to the latest studies, foods
themselves—Brussel sprouts included — are not "goitrogenic" in the sense
of causing goiter whenever they are consumed, or even when they are
consumed in excess. In fact, most foods that are commonly called
"goitrogenic"—such as the cruciferous vegetables (including Brussel
sprouts, broccoli, kale, and cauliflower) and soyfoods—do not interfere
with thyroid function in healthy persons even when they are consumed on a
daily basis. Nor is it scientifically correct to say that foods
"contain goitrogens," at least not if you are thinking about goitrogens
as a category of substances like proteins, carbohydrates, or vitamins.
With respect to the health of our thyroid gland, all that can be
contained in a food are nutrients that provide us with a variety of
health benefits but which, under certain circumstances, can also
interfere with thyroid function. The term "goitrogenic food" makes it
sound as if something is wrong with the food, but that is simply not the
case. What causes problems for certain individuals is not the food
itself but the mismatched nature of certain substances within the food
to their unique health circumstances. For more, see
An Up-to-Date Look at Goitrogenic Substances in Food.
Nutritional Profile
Brussels sprouts are rich in many valuable nutrients. They are an
excellent source of vitamin C and vitamin K. They are a very good source
of numerous nutrients including folate, vitamin A, manganese, dietary
fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source
of omega-3 fatty acids, iron, phosphorus, protein, molybdenum,
magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin. In
addition to these nutrients, Brussels sprouts contain numerous
disease-fighting phytochemicals including sulforaphane, indoles,
glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.
For an in-depth nutritional profile click here:
Brussels sprouts.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for
Brussels sprouts
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling."
Read more background information and details of our rating system.
Brussels Sprouts
1.00 cup raw
88.00 grams
37.84 calories |
| Nutrient | Amount | DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| vitamin K | 155.76 mcg | 194.7 | 92.6 | excellent |
| vitamin C | 74.80 mg | 124.7 | 59.3 | excellent |
| manganese | 0.30 mg | 15.0 | 7.1 | very good |
| folate | 53.68 mcg | 13.4 | 6.4 | very good |
| fiber | 3.34 g | 13.4 | 6.4 | very good |
| vitamin A | 663.52 IU | 13.3 | 6.3 | very good |
| potassium | 342.32 mg | 9.8 | 4.7 | very good |
| vitamin B6 | 0.19 mg | 9.5 | 4.5 | very good |
| tryptophan | 0.03 g | 9.4 | 4.5 | very good |
| vitamin B1 | 0.12 mg | 8.0 | 3.8 | very good |
| iron | 1.23 mg | 6.8 | 3.3 | good |
| phosphorus | 60.72 mg | 6.1 | 2.9 | good |
| protein | 2.97 g | 5.9 | 2.8 | good |
| molybdenum | 4.40 mcg | 5.9 | 2.8 | good |
| magnesium | 20.24 mg | 5.1 | 2.4 | good |
| vitamin B2 | 0.08 mg | 4.7 | 2.2 | good |
| choline | 16.81 mg | 4.0 | 1.9 | good |
| vitamin E | 0.77 mg (ATE) | 3.9 | 1.8 | good |
| omega-3 fats | 0.09 g | 3.8 | 1.8 | good |
| calcium | 36.96 mg | 3.7 | 1.8 | good |
| vitamin B3 | 0.66 mg | 3.3 | 1.6 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DV>=75% OR
Density>=7.6 AND DV>=10% |
| very good |
DV>=50% OR
Density>=3.4 AND DV>=5% |
| good |
DV>=25% OR
Density>=1.5 AND DV>=2.5% |
In-Depth Nutritional Profile for Brussels sprouts
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