Brussels Sprouts: Nutrition and Top 8 Health Benefits

Surprisingly, people remain ignorant that Brussels sprout nutrition contains valuable vitamins, minerals, and antioxidants. The small, green vegetables fall in the cruciferous group of vegetables, including broccoli and kale.

What do Brussels sprouts do for your body?

These mini vegetables, resembling cabbages, have characteristics that might be beneficial to health in several ways. These range from contributing to proper eye vision and maintaining healthy skin to assisting in digestion and even offering protection against certain types of cell damage. There’s more to it.

As you read through the next part, learn about the specifics of how Brussels sprouts may positively affect your health. Whether people love to eat them roasted, steamed, or sauteed, the information on Brussels sprout benefits may encourage you to add this to your meals for better health.

Brussels Sprouts Nutrition

First of all, consider the amount and the kind of nutrients found in 100 g of Brussels sprouts ^[1].

As we have seen, Brussels sprouts are one of those green vegetables that contain many nutrients essential for the body.

Among these, fibre is crucial in maintaining digestive health, regulating blood sugar levels, and supporting gut health ^[2].

So, the most important rule you need to keep in mind is to consume the right amount of fibre on a daily basis.

For you to know whether you are taking enough fibre in your diet, it is advisable to take an Aashirvaad’ My Meal Plan’ test.

This tool gives a picture of how much fibre you are incorporating into your meals, and then it provides you with a balanced diet with all the nutrients needed in a day and adequate fibre content.

Brussels Sprout Benefits

1. Anti-inflammatory and Antioxidant Properties

• Brussels sprouts are a green vegetable that belongs to the same family as cabbage and kale. It is rich in plant nutrients referred to as glucosinolates, which are well known for their beneficial effects on health. These natural compounds get metabolised in the human digestive system into even more therapeutic compounds known as isothiocyanates ^{[3] [4]}.
• We have come across several studies that indicate that these isothiocyanates have potential anti-inflammatory and antioxidant characteristics ^[5].
• This is important because inflammation is associated with metabolic syndromes and many different conditions, including cardiovascular diseases and type 2 diabetes ^{[6] [7] [8]}. By potentially mitigating this inflammation, Brussels sprouts might help us stay healthier in the long run.
• They might also enhance the level of antioxidants in our body and protect it from free radicals ^[9]. Therefore, if Brussels sprouts are combined with other foods in a healthy diet, there might be a natural development of both anti-inflammatory and antioxidant health-promoting properties.

2. May Help Manage Diabetes ^[10]

Brussels sprouts contain alpha-lipoic acid (ALA), an antioxidant that could help diabetic patients ^[11].

• Diabetes causes glucose impairment and insulin resistance, which means the body may have trouble using sugar for energy and cannot respond appropriately to insulin. This may lead to unhealthy blood glucose levels with an elevated risk of chronic health conditions over time.
• Some research suggests that compounds found in Brussels sprouts may help enhance how our body processes sugar, especially in muscles.
• It may also assist in generating the activity of proteins related to the transportation of sugars and managing insulin resistance.
• Brussels sprouts are a good source of fibre, which may help keep blood sugar levels steady. Fibre slows down how quickly glucose enters the bloodstream, which could help manage sudden spikes in blood sugar after eating ^[12]. Thus, having Brussels sprouts as part of a balanced and varied diet may help regulate blood glucose levels.
• In general, there are no special restrictions on what one can eat, but if a person has diabetes, they should consult a registered dietitian for individual counselling. They can assist you in developing a diet plan that will suit you.

3. May Promote Heart Health ^[13] 

• Brussels sprouts may be helpful for heart health in several ways. Their high fibre content could help regulate cholesterol levels in the bloodstream. 

• They contain adequate potassium, which may have an important role in keeping blood pressure healthy by balancing out sodium in the body. 
• Moreover, eating more potassium is linked to healthy cardiac functions due to its heart-promoting properties.
• Additionally, Brussels sprouts have anti-inflammatory properties that might help protect against atherosclerosis, a condition where plaque builds up in the arteries. 
• They also contain antioxidants like kaempferol, which might help lower the chances of LDL cholesterol changing in ways that could contribute to heart ailments. Thus, all such factors of Brussels sprouts may support overall heart function.

4. May Help Maintain Vision

• As we are aware that, Vitamin A is the most important nutrient for keeping our eyes healthy. Along with that, Vitamin C is also needed to help maintain good eyesight.
• A study found that dietary vitamin C might be protective against nuclear cataracts and could help slow their progression over time ^[14].
• This shows that adding more foods containing Vitamin C, such as Brussels sprouts, could be a very effective way of supporting better vision.
• All such findings could contribute to the list of observations that suggest that incorporating vegetables like Brussels sprouts into the diet might be helpful.

5. Brussels Sprouts May Manage Skin Health ^[15]

• Other Brussels sprout benefits include having healthy skin since the vegetable is rich in vitamin C.
• The skin can only be healthy and have a proper texture if the macronutrients and micronutrient needs of the body are well catered for. Deficiencies in vitamins may lead to various skin disorders; for instance, vitamin C deficiency, known as scurvy, might result in fragile skin, bleeding gums, and poor wound healing.
• Collagen is a protein needed for firm skin, and Vitamin C is a key element in producing it. It also supports the body’s antioxidant defences, which protect against damage from UV rays.
• Therefore, consumption of Brussels sprouts might be beneficial for your skin’s general health.

In addition to knowing all the Brussels sprout benefits, it is high time to make sure that you consume all the necessary nutrients in your body. Aashirvaad Fortified Chakki Atta is enriched with vital micronutrients like folic acid, iron, and vitamin B-12, which may help address common deficiencies.

Using this fortified flour in your meals, in conjunction with other healthy foods, may help support your daily micronutrient requirements for healthier skin and general well-being.

6. Brussels Sprouts May Help in Weight Management ^[16]

• Brussels sprouts may be a great choice for anyone trying to manage their weight because they are low in calories and high in fibre. 
• Foods rich in fibre may help you feel full, which could lead to eating fewer calories overall. 
• In addition, the fibre in Brussels sprouts digests slowly, which might help keep your blood sugar levels steady and manage cravings. 
• Plus, these crucifer vegetables are packed with vitamins and minerals, offering a lot of nutrition without extra calories. This makes Brussels sprouts an ideal food option for those who want to manage or maintain weight while getting optimal nutrition. 

7. Brussels Sprouts May Enhance Bone Health

• The vitamin K nutritional properties of Brussels sprouts place them in an important category of foods relevant to bone health.
• It is fat-soluble, and sources of this vitamin include vegetable oils, meats, eggs, and green leafy vegetables, such as Brussels sprouts, broccoli, kale, and spinach. In our diets, green leafy vegetables provide a significant proportion of vitamin K, about 90% ^[17].
• Adequate concentration of vitamin K has been identified to have a positive effect on bone formation and mineralisation, whereas low levels of this vitamin have been seen as a potential risk factor for fractures ^[18] and osteoporosis ^[19].
• Apart from vitamin K, Brussels sprouts are also rich in calcium, a major mineral needed for the development of bones and keeping them strong ^[20]. This combination of nutrients makes Brussels sprouts a great addition to a bone-supportive diet.
• However, people who are taking blood thinner should not alter their dietary vitamin K intake regularly because this vitamin is crucial for blood coagulation ^[21]. Also, if you are following a diet that limits Vitamin K or are taking Acitrom, kindly talk to your doctor or healthcare provider before making any dietary changes. They can give you the best advice for your situation.

8. Good Digestion and Gut Health

• Brussels sprouts are also packed with dietary fibre, which is great for digestion and maintaining good gut health.
• Some research shows that consumption of good-fibre food may help alleviate constipation by promoting frequent bowel movements and softening stool consistency, making it easier to pass ^[22].
• This may go a long way in being useful to people who usually encounter digestion issues. By taking the Aashirvaad Digestive Quotient test, you will know the state of your digestive system. This means that by taking this test, you may find out what needs to be changed and make the right choices that benefit your digestion and, thereby, your gut.
• Also, crucifers like Brussels sprouts have some compounds that may retard the development of pathogenic bacteria in the stomach and the upper part of the small intestine. It may also aid in managing intestinal inflammation, which could help maintain a healthy gut environment ^[23].
• Hence, if you are hunting for food choices that can be good for your digestion, then it could be beneficial to have Brussels sprouts on your plate.

Can Brussels sprouts be consumed every day?

Yes, Brussels sprouts may be a good part of your daily balanced diet. They are rich in important nutrients like fibre, vitamin C, antioxidants, and calcium, which might promote your overall health.

However, if you have thyroid conditions, such as hypothyroidism or hyperthyroidism, you may want to be careful about eating too many cruciferous vegetables, including Brussels sprouts, broccoli, cauliflower, and kale.

These vegetables contain compounds known as goitrogens that could affect the production of your thyroid hormones.

Therefore, it’s a good idea for anyone with these conditions to consult your healthcare provider for personalised dietary advice.

Final Thoughts

So, what do Brussels sprouts do for your body? As discussed, Brussels sprouts act not only as a good source for bone health and digestion but also help guard cells and DNA against damage.

Focus on the fact that greens, like Brussels sprouts, have nutritional values that are very important to the human body.

The advantages are largely attributed to Brussels sprouts’ nutrition, such as their bioactive nutrients, including minerals, vitamins, amino acids, dietary fibre, as well as beneficial phytochemicals ^[24].

All of them could be very important in helping our body maintain good health.

Further studies are still being conducted, but the truth is that including Brussels sprouts in your diet could possibly help make you healthier.

Well, next time you decide what to eat for lunch or dinner, don’t forget about the Brussels sprouts’ nutrition. Also, make sure that you take them regularly along with your balanced meals in order to ensure that your health is in order.

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