Brussels Sprouts Health Benefits And Nutritional Values


Brussels sprouts health benefits and nutritional values includes the ability to lower cholesterolbalance hormone levels, improve digestion, reduce oxidative stress, protect the heart, aid the immune system, and increase circulation, among others. In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane, and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, and endometrial cancers.

What Are Brussels Sprouts?

The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds.

The leafy green vegetables are typically 2.5–4 cm (0.98–1.6 in) in diameter and look like miniature cabbages. The Brussels sprouts has long been popular in Brussels, Belgium, and may have originated and gained its name there.

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

Brussels sprouts boast high levels of many nutritional values and have been linked to several health benefits. This article examines some of the ways Brussels sprouts may benefit your health.

Brussels Sprouts Nutritional Values.

Raw Brussels sprouts are 86% water, 9% carbohydrates, 3% protein, and contain negligible fat. In a 100 gram reference amount, they supply high levels (20% or more of the Daily Nutritional Values, DNV) of vitamin C (102% DNV) and vitamin K (169% DNV), with more moderate amounts of B vitamins, such as folate and vitamin B6 essential minerals and dietary fiber exist in moderate to low amounts.

See the table below for an in depth analysis of the nutritional values of Brussels sprouts (Brassica oleracea Gemmifera Group), fresh, per 100g serving:(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 43 Kcal 2%
Carbohydrates 8.95 g 7%
Protein 3.38 g 6%
Total Fat 0.30 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.80 g 10%
Folates 61 µg 15%
Niacin 0.745 mg 4.5%
Pantothenic acid 0.309 mg 6%
Pyridoxine 0.219 mg 17%
Riboflavin 0.90 mg 7%
Thiamin 0.139 mg 13%
Vitamin A 754 IU 25%
Vitamin C 85 mg 142%
Vitamin K 177 µg 147%
Sodium 25 mg 1.5%
Potassium 389 mg 8%
Calcium 42 mg 4%
Copper 0.70 mg 8%
Iron 1.40 mg 17.5%
Magnesium 23 mg 6%
Manganese 0.337 mg 15%
Phosphorus 69 mg 10%
Selenium 1.6 µg 3%
Zinc 0.42 mg 4%
Carotene-α 6 µg
Carotene-ß 450 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 1590 µg
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Brussels Sprouts Health Benefits.

Brussels Sprouts Health Benefits include the following:

Boosts Immune System:

One of the most importance of brussels sprouts is their high vitamin C content. A single cup of brussels sprouts contains more than 120% of your daily recommended amount of vitamin C. This is critical for the health of your immune system, as vitamin C stimulates the production of white blood cells and acts as an antioxidant in the body, reducing oxidative stress and lowering your chances of chronic diseases.

Helps Prevent Anemia:

Brussels sprouts, while not well known for their iron content, do contain fair amounts of vitamin C and the trace mineral copper, both of which are important for the proper uptake of iron into the blood where it can be synthesized into red blood cells.
Many persons suffering from anemia can improve their symptoms by consuming foods that are high in iron, and ensuring that vitamin C and copper needs are met as well.

Improves Digestion:

Like most cruciferous vegetables and types of cabbage, brussels sprouts contain a high level of dietary fiber. Fiber can help to bulk up the stool and promote healthy digestion by reducing constipation and stimulating peristaltic motion, which helps food move through the digestive tracts more smoothly.

Helps in Pregnancy:

The high level of folic acid found within brussels sprouts makes them very important for expectant mothersFolic acid is crucial in preventing neural tube defects, which affect thousands of infants every year. B-family vitamins are very important for developmental processes when you are with child.


While inflammation is a natural response and helps to safeguard our body from diseases and traumatic wounds, excessive states of inflammation are harmful to the body and can cause many chronic conditions such as high blood pressure, cancer, diabetes and premature aging.

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Brussels sprouts contains numerous beneficial antioxidants and other phyto- compounds which can help to reduce the level of inflammatory markers in the blood and safeguard you from the ravages of these chronic diseases.
One of the most noteworthy phyto-compounds found in Brussels sprouts is known as kaempferol, to which many of its cancer fighting properties are attributed to.

Prevents Cancer:

There is an ongoing research about the potential benefits of brussels sprouts for cancer prevention, though studies have found that the antioxidant content of these cruciferous vegetables is able to reduce oxidative stress caused by free radicals. Free radicals are associated with mutating healthy cells and increasing your cancer risk.

 Supports Bone Health:

Brussels sprouts are an excellent source of the rare vitamin K, with just a half cup serving containing more than 100% of your daily needs. Vitamin K is especially important for regulation of bone health and normal bone synthesis, which is notably absent in persons suffering from osteoporosis.
Combined with a diet high in calcium and magnesium, vitamin K helps ensure sufficient bone mineralization and reduce the likelihood of mineral leaching occurring. This can be of particular benefit in women that are of postmenopausal age.

Blood Sugar Management:

Vegetables have become a mainstay in the management of diabetes, thanks to their relatively low carbohydrate content, and fiber which help to slow the rate of blood glucose absorption or spikes.
However, Brussels sprouts take this benefit a step further, as they also contain alpha lipoic acid, which is an antioxidant that has been studied for its beneficial effects on blood glucose management and improving insulin sensitivity.

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Brain And Nerves:

One of the most important trace minerals that supports the health of the brain and nervous system is manganese, which Brussels sprouts luckily contains.
Diets high in manganese help ensure that nerve fibers are properly insulated, and safeguard the brain from many disorders such as epilepsy. Manganese also plays an important role in the maintenance of bone tissue, where it may prevent arthritis and osteoporosis.

Blood Clotting:

Vitamin K is one of the most commonly overlooked vitamins, but this is necessary for blood clotting throughout the body. A single cup of brussels sprouts contains more than 240% of your daily recommended vitamin K, ensuring that your blood clots properly, while also protecting heart health and boosting bone strength.

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