7 Health Benefits of Brussels Sprouts

These cruciferous veggies are packed with antioxidants, fiber, vitamin C, and more.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.They have a lot of nutrition in each bite.

Low in calories, at less than 40 per cup, Brussels sprouts are also low-carb, packing just 8 grams per cup raw, including 3 grams as fiber. And they’re nutrient powerhouses, providing a range of vitamins, minerals, antioxidants, and a little bonus plant protein. Here are seven more impressive reasons to incorporate them into your regular eating routine.

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.

They’re high in fiber

 The fiber in Brussels sprouts (about 4 grams per cooked cup) helps regulate blood sugar levels, supports digestive health, and helps feed the beneficial gut bacteria tied to positive mood, immunity, and anti-inflammation.

They pack a vitamin C punch

One cup of cooked Brussels sprouts packs over 150% of the minimum daily vitamin C target. This important nutrient acts as an antioxidant, supports immunity, vision, and iron absorption, and is needed for collagen production.

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.

Cooking and preparation

The most common method of preparing Brussels sprouts for cooking begins with cutting the buds off the stalk. Any surplus stem is cut away, and any loose surface leaves are peeled and discarded. Once cut and cleaned, the buds are typically cooked by boiling, steaming, stir frying, grilling, slow cooking, or roasting. To ensure even cooking throughout, buds of a similar size are usually chosen. Some cooks make a single cut or a cross in the center of the stem to aid the penetration of heat. The cross cut may, however, be ineffective.

Overcooking renders the buds gray and soft, and they then develop a strong flavor and odor that some dislike for its garlic- or onion-odor properties.The odor is associated with the glucosinolate sinigrin, a sulfur compound having characteristic pungency.

How to prepare Brussels sprouts in a tasty way

Brussels sprouts often appear on the most loathed veggie list. I find that’s often the case when they’ve only been consumed boiled, which can result in a somewhat slimy, stinky experience.

One of the most delicious ways to enjoy Brussels sprouts is oven roasted. Simply slice or quarter, lightly toss in extra virgin olive (EVOO) or avocado oil, sea salt, and black pepper, and cook 30 to 40 minutes at 400 degrees until the outer leaves are golden and slightly crisp. They can also be shaved and added to garden salads or skewered whole and grilled. Use EVOO sautéed shaved Brussels sprouts as a bed for lean protein, like salmon or lentils. Or add them to omelets, stir-fries, and soups.

Brussels sprouts provide disease protection

Compounds in Brussels sprouts act like natural detoxifiers, meaning they help deactivate potentially damaging chemicals or shuttle them out of the body more quickly.

In addition, the sulfur compounds in Brussels sprouts are known to reduce ulcer risk by limiting Helicobacter pylori (H. pylori) overgrowth and preventing bacteria from clinging to the stomach wall.