Key takeaways

  • Brussels sprouts are a source of fiber, vitamin K, and vitamin C. They can help support blood clotting, bone strength, immune function, and digestion.
  • The antioxidants in Brussels sprouts help protect cells from damage. They may also lower inflammation levels, potentially reducing the risk of chronic conditions such as heart disease and diabetes.
  • Adding Brussels sprouts to your diet provides nutritional benefits without adding many calories, making them a practical choice for supporting overall health.

Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens.

These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course.

Brussels sprouts offer many nutrients, including vitamin K and vitamin C, and can offer numerous health benefits.

Read on to learn more about the possible health benefits of Brussels sprouts.

1. High in nutrients

Brussels sprouts are low in calories but high in fiber, vitamins, and minerals.

Here are some of the major nutrients in a half-cup (78 grams) of cooked Brussels sprouts:

  • Calories: 28 kcal
  • Protein: 2 grams (g)
  • Carbs: 5.5 g
  • Fiber: 2 g
  • Vitamin K: 109 micrograms (mcg)
  • Vitamin C: 48.4 milligrams (mg)
  • Folate: 46.8 mcg

Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health.

They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function.

Their high fiber content helps support gut health.

Brussels sprouts are high in antioxidants, compounds that promote overall health and help prevent damage to cells.

Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health.

Just half a cup of cooked Brussels sprouts contains 2 g fiber.

Fiber is important for your health, and including a good amount of it in your diet affords many health benefits.

Dietary fiber may relieve constipation by increasing stool frequency and softening stool consistency to ease passage.

Increased fiber intake has been associated with other health benefits, too, such as a reduced risk of heart disease.

Brussels sprouts are a good source of vitamin K.

This important nutrient plays a vital role in your body. It is essential for coagulation, the formation of blood clots that stop bleeding.

Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss.

Notably, if you are taking blood-thinning medication, it’s important that you maintain a consistent vitamin K intake. For this reason, you may need to be mindful of your intake of foods high in vitamin K, such as Brussels sprouts.

But for most people who are not on this type of medication, boosting vitamin K intake may also be beneficial.

Brussels sprouts may help keep blood sugar levels steady.

Studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes.

This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels.

Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help keep your blood sugar levels stable.

Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can promote inflammation.

A diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases.

Brussels sprouts provide around 48 mg of vitamin C in every cooked half-cup.

Vitamin C is important for the growth and repair of tissues in your body. It also acts as an antioxidant, is involved in the production of proteins like collagen, and may even enhance immunity.

Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. Your body cannot absorb this type of iron as easily as the iron found in animal sources.

Adding even just one or two servings of Brussels sprouts to your diet a few times a week can help you meet your vitamin C needs.

Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrees.

People often enjoy them roasted, boiled, sauteed, or baked.

You can find Brussels sprouts in the fresh produce section of most grocery stores year-round. When picking Brussels sprouts, try to avoid any that are soft or turning yellow. Instead, choose Brussels sprouts that are firm to touch and bright green.

For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy.

You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a flavorful and nutritious dinner.

Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet.

They may provide numerous health benefits, including decreased inflammation and improved immune system health.

Adding Brussels sprouts to a balanced diet rich in fruits, vegetables, and whole grains has the potential to make a positive impact on your health. You can speak with a healthcare professional for more information about the possible benefits of adding Brussels sprouts to your diet.