A member of the Brassica family, Brussels sprouts seem to have come quite a long way from being eaten with disdain by every kid who grew up in the ‘90s. Now, the mini cabbage lookalike has experienced an explosion of popularity, fronted by culinary experts. Instead of being boiled into oblivion, these sweet sprouts are sautéed with bacon, roasted with sea salt and olive oil, or chopped into superfood salads. While a food’s “hip” factor is a whole lot of hype, at least it helps get healthy foods like Brussels sprouts the attention they deserve for their myriad nutritional benefits.
Brussels Sprouts for Circulatory Health
In one study, subjects who were taking warfarin, an anti-coagulant, were given diets high in Brussels sprouts. The results of the study showed the high Brussels sprouts diet accelerated warfarin disposal, which suggests the potential of Brussels sprouts in promoting circulatory health. (Source)
Brussels Sprouts for Antioxidants
One study examined the antioxidative effects of Brussels Sprout consumption in human males, and found decreased levels of oxidative damage in the group who consumed Brussels sprouts. The findings of this study support the idea that cruciferous vegetables can help decrease the risk of cancer. (Source) Another study showed high consumption of Brussels sprouts to elevate glutathione S transferases in blood plasma, indicating the potential of Brussels sprouts in chemoprevention. (Source) Yet another study found even more reparative activity to DNA damage via a Brussels sprouts diet that was administered to rats. (Source)
Brussels Sprouts for Cancer Prevention
Like the rest of its cruciferous family, the Brussels sprout contains high levels of sulforaphane, a phytochemical with high antioxidant activity that has been shown to regulate genes that control proliferation of cancer cells. (Source) Because of their high sulforaphane content, Brussels sprouts, as well as other cruciferous vegetables, show evidence-based potential in chemoprevention. (Source) Amongst their antioxidative and and anti-cancer activity, Brussels sprouts could possibly have preventative effects on breast cancer specifically. In one study with rats, a 20 percent Brussels sprouts diet was shown to significantly reduce incidence of breast adenocarcinomas. (Source)
NUTRITIONAL PROFILE
Brussels sprouts, ½ cup (78g), boiled
Calories: 28
Total Fat: 0g
Sodium: 16mg
Total Carbohydrate: 6g
Dietary Fiber: 2g
Sugars: 1g
Protein: 2g
Vitamin A: 12% Daily Value
Vitamin C: 81%
Vitamin E: 2%
Vitamin K: 137%
Thiamin: 6%
Riboflavin: 4%
Niacin: 2%
Vitamin B6: 7%
Folate: 12%
Calcium: 3%
Iron: 5%
Magnesium: 4%
Potassium: 7%
Manganese: 9%