Brussels sprouts: Nature’s tiny powerhouse of nutrition

 Brussels sprouts – those miniature, cabbage-like vegetables – often get a bad rap for their bitter reputation. But when prepared correctly, they transform into tender, slightly sweet, nutrient-dense delights. These little green gems are packed with cancer-fighting compounds, immune-boosting vitamins and essential minerals. Far from being just another side dish, Brussels sprouts deserve recognition as a true superfood.

Brussels sprouts (Brassica oleracea var. Gemmifera) belong to the mustard family, which includes kale, broccoli and cabbage. They grow as small, tightly packed buds along a thick stalk, resembling miniature cabbages.

First cultivated in 16th-century Belgium, Brussels sprouts earned their name from their association with Brussels. While their exact origins are debated, they likely descended from wild cabbage grown in ancient Rome. They later spread to France in the 18th century and reached the U.S. in the 1800s, where they became valued as a cold-weather crop.

Today, they are widely enjoyed across Europe and North America, especially roasted, sautéed or shredded in salads.

Nutritional profile and health benefits

Brussels sprouts are one of the most nutrient-dense vegetables in the human diet, providing an impressive array of vitamins, minerals and antioxidants. Listed below are the key benefits of Brussels sprouts per one cup (cooked):

Boosts immunity and collagen production

• Just one cup of cooked Brussels sprouts provides 137 percent of the daily value (DV) for vitamin C, a critical nutrient for immune function. Vitamin C also enhances iron absorption, promotes wound healing and plays a key role in collagen synthesis, which supports skin elasticity and joint health.

Supports blood clotting and bone health

• Providing 274 percent of the DV for vitamin K per cup, Brussels sprouts are one of the best dietary sources of this essential nutrient. Vitamin K ensures proper blood clotting and helps maintain bone density by regulating calcium absorption, reducing the risk of fractures and osteoporosis.

Supports DNA synthesis and fetal development

• Brussels sprouts contain 24 percent of the DV for folate (vitamin B9), which is crucial for DNA repair and cell division. Adequate folate intake is especially important during pregnancy, as it helps prevent neural tube defects and supports healthy fetal growth.

Regulates blood pressure and muscle function

• Each serving provides 14 percent of the DV for potassium, an electrolyte that supports fluid balance, relaxes blood vessels and regulate muscle contractions. A potassium-rich diet can help lower high blood pressure and reduce the risk of stroke.

Aids metabolism and brain health

• Brussels sprouts can supply 17 percent of the DV for vitamin B6, which supports energy metabolism, neurotransmitter production and cognitive function. This vitamin also helps regulate homocysteine levels, reducing the risk of heart disease and neurodegenerative conditions.

Promotes healthy vision and immune function

• Providing 24 percent of the DV for vitamin A, Brussels sprouts can contribute to healthy vision, immune defense and skin integrity. Vitamin A is essential for maintaining night vision, protecting against infections and supporting cell growth.

Supports digestion and gut health

• A single cup contains four grams of dietary fiber, which promotes regular bowel movements and feeds beneficial gut bacteria. Fiber also helps stabilize blood sugar levels and may reduce the risk of digestive disorders like diverticulitis.

Prevents cancer

• Brussels sprouts contain sulforaphane, a powerful antioxidant that has been shown to inhibit cancer cell growth and enhance detoxification enzymes. Regular consumption of cruciferous vegetables may lower the risk of colorectal, prostate and breast cancers.

Combats inflammation

• The glucosinolates in Brussels sprouts break down into bioactive compounds that help neutralize toxins and reduce inflammation. Chronic inflammation is linked to diseases like arthritis, diabetes and heart disease, making these compounds particularly beneficial.

Protects against chronic disease

• Rich in kaempferol and quercetin -- flavonoids with strong antioxidant properties -- Brussels sprouts help combat oxidative stress and inflammation. These compounds have been associated with a reduced risk of heart disease, neurodegenerative disorders and metabolic syndrome.

Although highly nutritious, there are some potential downsides to eating Brussels sprouts. This cruciferous vegetable contains goitrogens, which may interfere with thyroid function if eaten in excessive amounts – though cooking minimizes this effect. Their high fiber and raffinose content can also cause gas and bloating in some individuals.

Brussels sprouts frequently appear on the Environmental Working Group's (EWG) "Dirty Dozen" list due to pesticide residues, including neurotoxic chlorpyrifos and hormone-disrupting permethrin. Brussels sprouts can also absorb heavy metals like cadmium and lead from soil.

To reduce exposure, always opt for organic produce.

Delicious recipes featuring Brussels sprouts

Brussels sprouts shine in a variety of dishes, whether roasted, sautéed, shredded or raw. Here are some mouthwatering ways to enjoy them: (Related: Veggie recipes: How to make delicious roasted Brussels sprouts.)

Classic roasted Brussels sprouts

• Toss with olive oil, salt and pepper.
• Roast at 400 F (200 C) until crispy (20-25 mins).
• Optional: Add balsamic glaze or Parmesan cheese.

Sautéed with garlic and herbs

• Heat butter or olive oil in a pan.
• Add minced garlic, Brussels sprouts (halved) and fresh dill or chives.
• Sauté until tender (10 mins).

Shaved Brussels sprouts salad

• Thinly slice raw sprouts.
• Toss with lemon vinaigrette, walnuts and dried cranberries.

Crispy air-fried Brussels sprouts

• Toss with avocado oil and spices.
• Air-fry at 375°F (190°C) for 10-12 minutes.

Maple-glazed Brussels sprouts

• Roast with maple syrup, Dijon mustard and pecans.

Brussels sprouts are far more than just a holiday side dish – they're a nutritional powerhouse worthy of being included in a balanced diet. Their cancer-fighting and immune-boosting properties make them a must-eat superfood.