Brussels Sprout

Brussels sprouts are named after the veggie’s history of cultivation in Belgium. Part of the cruciferous vegetable family, the sprouts’ cousins include cauliflower, kale, broccoli, cabbage, collard greens, and bok choy.

Low in calories, at less than 40 per cup, Brussels sprouts are also low-carb, with just 8 grams per cup raw, including 3 grams as fiber. And, they’re nutrient powerhouses, providing a range of vitamins, minerals, antioxidants, including plant protein.

Here are some of the major nutrients in a half cup of cooked Brussels sprouts:

• Calories: 28
• Protein: 2 grams
• Carbs: 6 grams
• Fiber: 2 grams
• Vitamin K: 137% of the RDI
• Vitamin C: 81% of the RDI
• Vitamin A: 12% of the RDI
• Folate: 12% of the RDI
• Manganese: 9% of the RDI

Brussels sprouts are antioxidant powerhouses. One study found that when volunteers ate about two cups of Brussels sprouts per day, damage at the cell level was slashed by 28%.

The fiber in Brussels sprouts (about 4 grams per cooked cup) helps regulate blood sugar levels, supports digestive health, and helps feed the beneficial gut bacteria tied to positive mood, immunity, and anti-inflammation. Just a half cup of cooked Brussels sprouts contains 2 grams of fiber, fulfilling up to 8% of your daily fiber needs

One cup of cooked Brussels sprouts provides over 81% of the RDI  of vitamin C. This important nutrient acts as an antioxidant, supports immunity, vision, and iron absorption, and is needed for collagen production.

One cup of cooked Brussels sprouts packs over 137% of the recommended daily requirement for vitamin K. In addition to helping to clot blood, this nutrient plays a role in bone health and may help protect against bone loss. Vitamin K is essential for coagulation, the formation of blood clots that stop bleeding. Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss. In fact, one review of seven studies concluded that taking vitamin K supplements could increase bone strength and decrease the risk of bone fracture in postmenopausal women.

The anti-inflammatory power of Brussels sprouts is tied to a reduced risk of chronic diseases, including heart disease and cancer. Their anti-inflammatory compounds, which protect cells from DNA damage, also fend off aging and may help manage inflammatory conditions, including type 2 diabetes, rheumatoid arthritis, inflammatory bowel disease, and obesity. In one study, women who consumed more cruciferous veggies had lower levels of certain marketers of inflammation in their blood and urine.

Compounds in Brussels sprouts act like natural detoxifiers, meaning they help deactivate potentially damaging chemicals or shuttle them out of the body more quickly. A study showed that eating Brussels sprouts increased the levels of some detoxification enzymes by 15–30%.

In addition, the sulfur compounds in Brussels sprouts are known to reduce ulcer risk by limiting Helicobacter pylori (H. pylori) overgrowth and preventing bacteria from clinging to the stomach wall.

For vegan (or anyone who doesn’t eat fish or seafood), eating enough omega-3 fatty acids can be a challenge. Plant foods only contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s used less effectively in your body than the omega-3 fats from fish and seafood. This is because your body can only convert ALA to the more active forms of omega-3 fatty acids in limited quantities. Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 135 mg of ALA in each half-cup serving of cooked Brussels sprouts. Studies show that omega-3 fatty acids reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation.

Several studies have linked an increased intake of cruciferous vegetables to a decreased risk of diabetes. This is likely due to their antioxidant power and fiber content. The fiber helps to regulate blood sugar and insulin levels. Brussels sprouts also contain an antioxidant called alpha-lipoic acid that’s been studied for its potential ability to help improve insulin function. Insulin is a hormone that’s responsible for transporting sugar from your blood to your cells to keep your blood sugar levels under control. In one study, 12 patients with diabetes who were given alpha-lipoic acid supplements experienced increased insulin sensitivity. The researchers extrapolated that this was because the alpha-lipoic acid allowed insulin to work more efficiently to lower blood sugar.

How to Buy

Whether you buy them still attached to a long stalk or loose at the farmers’ market or grocery store, look for sprouts that are a tight bulb and have no yellowing.  Consider how you’ll prepare them when it comes to what size you pick. Smaller ones are more difficult to cut.

How to Store

Store the sprouts in the fridge, and know that they’re pretty durable. Some suggest trimming, cleaning, drying, and finally storing them in the crisper, but most suggest waiting to clean and trim the sprouts until you’re ready to use them. I do either depending on how quickly I am going to use them.

How to Cook

One of the most delicious ways to enjoy Brussels sprouts is oven roasted. Simply slice in half or quarter, lightly toss in extra virgin olive (EVOO) or avocado oil, sea salt, and black pepper, and cook 30 to 40 minutes at 400 degrees until the outer leaves are golden and slightly crisp.

They can also be shaved and added to garden salads or skewered whole and grilled. Use EVOO sautéed shaved Brussels sprouts as a bed for lentils. Or add them to stir-fries and soups.

You can also steam Brussels sprouts, but be careful not to over cook them.