What Are the Benefits of Eating Brussels Sprouts? Benefits, Chart

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7 health benefits of Brussels sprouts

The health benefits of eating Brussels sprouts include cancer prevention, improved bone health, managing diabetes, antioxidant properties, and more.

Brussels sprouts offer several significant health benefits, such as:

1. Improved bone health:
   • Brussels sprouts provide a significant amount of vitamin K and calcium. These two are essential for the mineralization and growth of bones, which translates to stronger teeth and bones.
2. Managing diabetes:
   • They contain the antioxidant alpha-lipoic acid (ALA), which has been found to have the ability to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in people with diabetes.
3. Rich in fiber:
   • They are rich in fiber, which is an important part of the diet.
   • Inclusion of a good amount of it in the diet has many health benefits, such as 
     • prevention of constipation,
     • lowering weight,
     • preventing spikes in blood sugar, and
     • promotion of good gut health by enabling good bacterial growth in the gut.
   • It improves metabolism and helps reduce triglyceride levels (a type of blood fat).
4. Cancer prevention:
   • They have been found to have sulfur-containing compounds that provide their bitter taste.
   • During consumption and digestion, these compounds break down into other active compounds that may prevent cancer from developing in some organs in animals.
5. Anti-inflammatory effect:
   • Brussels sprouts are found to have anti-inflammatory properties, which can prevent chronic inflammation and thus, the risk of cardiovascular diseases, cancer, etc.
   • The high antioxidants content found in them helps prevent inflammation.
6. Preserve eye health:
   • Vitamin C present in Brussels sprouts help prevent cataract and maintain good eye health.
7. Antioxidant properties:
   • Antioxidants protect skin from damage by sun rays and pollution.
   • Vitamin C can combat free radical damage and is necessary to produce collagen, a protein that helps to support skin strength and elasticity. This can reduce wrinkles and improve overall skin texture and help combat skin aging. 
   • Brussels sprouts are a good source of provitamin A in the form of beta-carotene, which is crucial for healthy skin.

Thus, Brussels sprouts provide good nutrition at the cost of very few calories, so are considered a great diet food.

Adding them to the regular diet can help reduce the risk of many diseases and have a positive impact on one's health.

What are Brussels sprouts?

Brussels sprouts are a member of the Gemmifera cultivar group of cabbages and gained their name from Brussels, Belgium, where they have been popular for a long time for their edible buds.

In recent times, the little buds, which resemble baby cabbages, have become popular for their approachable flavor and versatility in recipes. Besides, brussels sprouts are low in calories and nutritionally dense.

What is the nutritional value of Brussels sprouts?

Brussels sprouts are an excellent source of protein. Just 88 grams or one cup of raw Brussels sprouts meets the daily requirements for vitamins C and K recommended by the National Institutes of Health.

According to the Food Data Central database of the United States Department of Agriculture, one cup of raw Brussels sprouts provides the following nutrients:

Table. The nutritional content of Brussels sprouts (1-cup) Nutrient Amount Calories

37.8

Fat

0.264 g

Carbohydrate

7.88 g

Protein

2.97

Dietary fiber

3.8 g

Is there any side effect to Brussels sprouts consumption?

Brussels sprouts may cause abdominal cramps and flatulence in some individuals. Some may even get diarrhea after consumption.

Individuals with hypothyroidism should avoid the consumption of raw brussels sprouts because it may lead to the worsening of thyroid function.