It doesn't matter whether you like them or not, brussels sprouts are packed with antioxidants and cancer-fighting chemicals. Nicola Shubrook, a registered dietitian, discusses why they make such a healthy decision in their diet.
What are Brussels sprouts?
Small, green edible buds that appear similar to baby cabbages and measure 2.5cm-4cm in diameter, Brussels sprouts are a popular side dish in the United States. They're originally from Belgium, namely the area surrounding the city of Brussels, thus the name. They are members of the brassica family, which also includes broccoli, kale, and cabbage, and are normally available throughout the winter months, but you may be able to find them in stores as early as October. Brussels sprouts have a long growing season in the United Kingdom, with harvesting continuing until March.
Browse through our whole collection of health benefits guides to learn more about the benefits of various green vegetables and their nutritional profiles as well. Visit our brussels sprout recipes page to see some of our greatest brussels sprout dishes, including amazing sizzled sprouts with pistachio and pomegranate as well as our chicken tagine with spiced Brussels and feta.
An 80g piece (equivalent to eight Brussels sprouts) qualifies as one of your five-a-day servings of vegetables.
The following are the top five health benefits of Brussels sprouts:
1. They are high in protective antioxidants
A class of substances known as antioxidants, which assist to minimise oxidative stress in your cells and, as a consequence, may help lower your chance of developing chronic illness. Research looking at the impact of eating 300 grammes of cooked Brussels sprouts per day found that it might result in a 28 percent decrease in oxidative damage to the body. According to the findings of research looking into the impacts of inflammatory processes, brassica vegetables are particularly beneficial and seem to lower inflammatory indicators in the blood.
2. Consists of chemicals that are cancer-fighting
There is no one "superfood" that has been shown to prevent cancer, but there is evidence that eating a balanced diet helps lower your chance of getting cancer. Brussels sprouts, which are high in antioxidants, have anti-cancer chemicals that seem to reduce oxidative damage and protect against cancer-causing substances, according to research.
3. It has the potential to improve heart health
Brussels sprouts are particularly high in a plant chemical known as kaempferol, which makes them very nutritious. There has been much research on the health-promoting qualities of this antioxidant, including the advantages it has on heart health, among other things. Another research conducted in the United States discovered that increasing the consumption of vegetables, particularly those from the brassica family, such as Brussels sprouts, may lower the risk of heart disease.
4. It has the potential to improve intestinal health
The high sulphur content of brassica vegetables such as Brussels sprouts may help to promote gut health, which may help to boost your defence against infection as well as against diseases such as colorectal cancer and colon cancer. As previously stated, sulphur aids in the formation of glutathione, which is essential for both preserving and repairing the integrity of the intestinal mucosa (gut lining). Glutathione is a potent antioxidant that works throughout the body, protecting cells from inflammatory damage and aiding the body's detoxification processes.
5. Has the potential to lower the risk of type 2 diabetes
A number of studies have shown a relationship between the intake of brassica vegetables and a lower risk of developing type 2 diabetes in adults. This might be due to the fact that brassicas, such as Brussels sprouts, are high in fibre, which helps to keep blood sugar levels stable. Furthermore, Brussels sprouts contain an antioxidant known as alpha-lipoic acid, which has been associated with increases in insulin sensitivity.
Is it safe to eat Brussels sprouts for everyone?
Brussels sprouts are a nutritious side dish for the majority of us. It may, however, be necessary to limit the number of brassica vegetables you consume if you suffer from a thyroid condition. This is due to the fact that these veggies may interfere with the absorption of iodine, which is required for the formation of thyroid hormones in the human body. However, it's important to remember that in order for this to be a problem, you'd need to consume a substantial quantity of food on a constant basis over time.
Brussels sprouts are a high-fibre vegetable that, for the majority of us, is quite useful since it aids in the digestion process and serves as a fuel source for the good bacteria that live in our digestive system. Nonetheless, high-fibre diets may produce bloating and gas in some individuals, which can be particularly problematic for those who suffer from inflammatory bowel disease (IBD), Crohn's disease, or ulcerative colitis.
If you are using a blood-thinning medicine such as warfarin, your doctor or registered dietitian may recommend that you keep track of the vitamin K foods you consume, such as Brussels sprouts, to ensure that you are getting the same amount every day. If in doubt, ask your doctor before making any substantial changes to your diet, including the amount and kind of food you consume.
