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Brussels Sprouts

Cooked Brussels sprouts go well with a little olive oil, walnuts, and black pepper.

Resembling tiny, tightly closed cabbage heads, Brussels sprouts are members of the cabbage family, and were first widely cultivated in 16th-century Belgium. They grow in closely packed rows on a tall, thick stalk, and have a pungent, slightly bitter flavor.

Varieties

Brussels sprouts are in the family of cruciferous vegetables.

Buying and storing tips

Brussels sprouts can be found in the produce section of most health food stores, specialty markets, and supermarkets. Look for small, compact sprouts with bright green leaves free of blemishes and yellowing. Store them tightly wrapped in the refrigerator for up to three days.

Availability

Brussels sprouts are available from late August through March.

Preparation, uses, and tips

Wash sprouts well, and trim the ends. Drop them into boiling, salted water and cook until tender. Drain well and toss with a little olive oil, crushed walnuts, and black pepper. They are also good in a savory tomato sauce.

Nutritional Highlights

Brussels sprouts, 1 cup (88g) (raw)
Calories: 38
Protein: 2.9g
Carbohydrate: 7.8g
Total Fat: 0.26g
Fiber: 3.3g
*Excellent source of: Vitamin C (75mg)
*Good source of: Folate (54mcg), and Vitamin A (777 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Atherosclerosis

Diets high in insoluble fiber (found in some vegetables) are associated with protection against heart disease in both men and women.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Cancer

Foods high in vitamin K such as vegetables typically are associated with low cancer risk. Despite the fact that the anti-vitamin K drug warfarin might reduce the risk of cancer under certain circumstances, no evidence suggests that avoidance of vitamin K (from food or from supplements) would in any way help protect against cancer.

Calcium D-glucarate is available as a supplement, and is also found in fruits and vegetables in a slightly altered form—D-glucaric acid. Preliminary evidence suggests that calcium D-glucarate indirectly helps the body lower its burden of estrogen—an effect that might reduce the risk of breast cancer. Although animal research supports such a possibility, no human trials have been published to evaluate whether calcium D-glucarate has a therapeutic or preventive effect.

Cruciferous vegetables—broccoli, Brussels sprouts, cauliflower, and cabbage—contain a substance called indole-3-carbinol (I3C). In preliminary research, I3C has been reported to affect the metabolism of estrogen in a way that might protect against breast and other female cancers, an idea supported by animal and test tube research.

Diindolylmethane (DIM) is another substance found in cruciferous vegetables. Test tube and animal studies suggest that it may help protect against breast cancer. However, no clinical trials with cancer patients given DIM have yet been published.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

Cataracts

Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Hypothyroidism

Some foods, such as rapeseed (used to make canola oil) and Brassica family vegetables (cabbage, Brussels sprouts, broccoli, and cauliflower), contain natural substances that can interfere with thyroid hormone synthesis, resulting in goiter. Cooking has been reported to inactivate this effect in Brussels sprouts.

Multiple sclerosis (MS)

In one survey, researchers gathered information from nearly 400 people (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Stroke

Diets high in fruit and/or vegetables are associated with a reduced risk of stroke, according to most studies. In a large preliminary study, cruciferous and green leafy vegetables, conferred the highest degree of protection. Because it is not clear which components of fruits and vegetables are most responsible for the protective effect against stroke, people wishing to reduce their risk of stroke should rely primarily on eating more fruits and vegetables themselves rather than taking supplements.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.