Brussel Sprouts: 14 Benefits for Human Body

Introduction

Brussels sprouts are small, green cruciferous vegetables that resemble miniature cabbages. They belong to the Brassicaceae family, which includes other vegetables like broccoli, cauliflower, and kale. Brussels sprouts are packed with nutrients and offer various health benefits when included in your diet.

Nutrition Values (per 1 cup: 156 grams)

• Calories: 56
• Protein: 3.98 grams
• Carbohydrates: 11.17 grams
• Dietary Fiber: 4.1 grams
• Sugars: 2.2 grams
• Fat: 0.65 grams
• Vitamin C: 96.7 mg (161% of the daily recommended intake)
• Vitamin K: 218.9 mcg (274% of the daily recommended intake)
• Folate: 64 mcg (16% of the daily recommended intake)
• Vitamin A: 604 IU (12% of the daily recommended intake)
• Potassium: 342 mg (10% of the daily recommended intake)
• Iron: 1.47 mg (8% of the daily recommended intake)
• Magnesium: 32.4 mg (8% of the daily recommended intake)

10 Reasons Why Brussel Sprouts Important in Your Diet

1. Rich in Nutrients: They are a good source of vitamins (especially vitamin C and K), minerals, fiber, and antioxidants [4].
2. High in Fiber: Brussels sprouts are high in dietary fiber, which supports digestive health and helps maintain a feeling of fullness [9].
3. Low in Calories: They are relatively low in calories, making them suitable for weight management [4].
4. Antioxidants: Brussels sprouts contain antioxidants like glucosinolates, which may help reduce oxidative stress and lower the risk of chronic diseases [1].
5. Vitamin C: The high vitamin C content can boost your immune system and support skin health [4].
6. Vitamin K: Brussels sprouts are an excellent source of vitamin K, which is crucial for blood clotting and bone health [4].
7. Folate: Folate is important for DNA synthesis and repair [10].
8. Potassium: It helps regulate blood pressure and maintain heart health [4].
9. Anti-Inflammatory: Compounds in Brussels sprouts have anti-inflammatory properties [4].
10. Cancer Prevention: Some studies suggest that the compounds in Brussels sprouts may reduce the risk of certain cancers, particularly when part of a balanced diet [1].

14 Benefits of Brussel Sprouts for the Human Body

1. Supports Digestive Health: Due to their high fiber content, Brussels sprouts promote healthy digestion [1].
2. Boosts Immune System: The vitamin C content helps bolster the immune system [2] .
3. Bone Health: Vitamin K contributes to bone health and helps prevent osteoporosis. It has phosphorus element. It helps to bones and teeth [4].
4. Heart Health: The potassium and fiber in Brussels sprouts may support heart health by regulating blood pressure and cholesterol levels [4].
5. Anti-Inflammatory: Compounds like kaempferol and quercetin in Brussels sprouts have anti-inflammatory properties [4].
6. Cancer Prevention: Some studies suggest a reduced risk of certain cancers due to the presence of glucosinolates [1].
7. Detoxification: Brussels sprouts contain sulfur-containing compounds that aid in detoxification [3].
8. Weight Management: Their low calorie and high fiber content make them a filling, low-calorie food [5].
9. Eye Health: Vitamin A in Brussels sprouts contributes to good vision [6].
10. Antioxidant Properties: The antioxidants in Brussels sprouts combat free radicals and oxidative stress [1].
11. Blood Sugar Control: Fiber and alpha-lipoic acid may help regulate blood sugar levels [2].
12. Skin Health: Vitamin C supports collagen production for healthy skin [7].
13. Digestive Enzyme Support: They contain enzymes that aid in digestion [1].
14. Improved Cognitive Function: Antioxidants and anti-inflammatory compounds may support brain health [8].

Daily Intake Recommendation

The recommended daily intake of Brussels sprouts can vary depending on your age, sex, and overall dietary needs. A general guideline is to consume at least 1 to 2 cups (about 150-300 grams) of cooked Brussels sprouts per day as part of a balanced diet to reap their nutritional benefits. However, individual requirements may vary, so it’s best to consult with a healthcare professional or registered dietitian for personalized dietary recommendations.

Sources

• [1] Márton, M., Mandoki, Z., Csapo-Kiss, Z. S., & Csapó, J. (2010). The role of sprouts in human nutrition. A review. Acta Univ. Sapientiae, 3, 81-117.
• [2] Baidya, B. K., & Sethy, P. (2020). Importance of fruits and vegetables in boosting our immune system amid the COVID 19. Food Sci. Rep, 1, 50-55.
• [3] Robbins, M. G., Andersen, G., Somoza, V., Eshelman, B. D., Barnes, D. M., & Hanlon, P. R. (2011). Heat treatment of Brussels sprouts retains their ability to induce detoxification enzyme expression in vitro and in vivo. Journal of food science, 76(3), C454-C461.
• [4] Shelestun, A., & Eliseeva, T. (2023). Brussels sprouts juice 7 scientific facts about the benefits for the body, contraindications and method of preparation. Journal of Healthy Nutrition and Dietetics, 1(23), 48-54.
• [5] Blackburn, G. L. (2001). Treatment approaches: food first for weight management and health. Obesity research, 9(S11), 223S-227S.
• [6] Frechman, R. Nutrients hold the key to eye health.
• [7] Souyoul, S. A., Saussy, K. P., & Lupo, M. P. (2018). Nutraceuticals: a review. Dermatology and Therapy, 8, 5-16.
• [8] Park, H. S., Hwang, E. S., Choi, G. Y., Kim, H. B., Park, K. S., Sul, J. Y., … & Park, J. H. (2021). Sulforaphane enhances long-term potentiation and ameliorate scopolamine-induced memory impairment. Physiology & Behavior, 238, 113467.
• [9] Emerson, A. P. (1987). Foods high in fiber and phytobezoar formation. Journal of the American Dietetic Association, 87(12), 1675-1677.
• [10] Malin, J. D. (1977). Total folate activity in Brussels sprouts: the effects of storage, processing, cooking and ascorbic acid content. International Journal of Food Science & Technology, 12(6), 623-632.