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10 Ways Brussels Sprouts Benefit Your Health

Source 2020: https://www.healthline.com/nutrition/benefits-of-brussels-sprouts | 2020-02-11
Brussels sprouts are cruciferous vegetables high in fiber, nutrients and antioxidants. This article examines 10 health benefits of Brussels sprouts.

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class="css-zutda9"></div></div></div></aside><div class="css-stl7tm"><div data-article-body="true" class="css-13sft9o"><div class="css-z468a2"><a class="css-5r4717" data-event="Navigation|breadcrumb click|Nutrition|clicked" href="/nutrition"><h4 class="css-911n6p">Nutrition</h4></a><button class="css-1r65sl4"><span class="css-14ktbsh"><span class="css-tfky81 icon-hl-check"></span><span class="css-1huyk6v">Evidence Based</span></span></button><h1 class="css-1jisqi6">10 Ways Brussels Sprouts Benefit Your Health</h1><section class="css-1k7cjhy"><div class="css-4nmqvw"><div class="css-c8i40j"><div class="css-xhy9rp"><img src="//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/rachel-link.png?w=105&h=105" alt=""/></div></div><div class="css-12r7hj0"> <!-- -->Written by <a class="css-0 css-zocu4s" href="/nutrition-team">Rachael Link, MS, RD</a> on September 8, 2017</div></div></section><div><article class="article-body css-d2znx6 undefined"><div class="css-1u22pos"><span style="font-size:0"></span><div></div><p>Brussels sprouts are a member of the <em>Brassicaceae</em> family of vegetables and closely related to kale, cauliflower and mustard greens.</p><p>These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious side dish or main course.</p><p>Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. This article examines 10 ways Brussels sprouts may benefit your health.</p><div class="css-umsscj"><aside class="css-0"><div><div data-empty="true" class="css-10gx9pb"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline0__slot" data-ad="true" class="css-12zon3z"></div></div></div></aside></div></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section1"> 1. High in Nutrients</a></div></h2><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-1kl6kkf"><picture class="css-16pk1is"><source srcSet="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1575 750w" media="(min-width: 1190px)"/><source srcSet="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1575 750w" media="(min-width: 990px)"/><source srcSet="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1845 879w" media="(min-width: 768px)"/><img src="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1155&h=1528" alt="Brussel Sprouts in Skillet" class="css-uoe8zd"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-1fquaub" href="https://www.pinterest.com/pin/create/button/?url=undefined&media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2FAN_images%2Fbrussel-sprouts-in-skillet.jpg&description=undefined" target="_blank" rel="noopener noreferrer nofollow" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg" data-event="|Sharebar more|Pinterest"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div><p>Brussels sprouts are low in calories but high in fiber, vitamins and minerals.</p><p>Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts (<a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">1</a>):</p><ul><li><strong>Calories:</strong> 28</li><li><strong>Protein:</strong> 2 grams</li><li><strong>Carbs:</strong> 6 grams</li><li><strong>Fiber:</strong> 2 grams</li><li><strong>Vitamin K:</strong> 137% of the RDI</li><li><strong>Vitamin C:</strong> 81% of the RDI</li><li><strong>Vitamin A:</strong> 12% of the RDI</li><li><strong>Folate:</strong> 12% of the RDI</li><li><strong>Manganese:</strong> 9% of the RDI</li></ul><p>Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">2</a></hl-trusted-source>).</p><p>They’re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">3</a></hl-trusted-source>).</p><p>What’s more, their high fiber content helps support regularity and gut health (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/27170558" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">4</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">5</a></hl-trusted-source>).</p><p>In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus (<a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">1</a>).</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.</blockquote><div class="swoopContainer"><div id="swoopAd"></div></div></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section2"> 2. Rich in Antioxidants</a></div></h2><p>Brussels sprouts have many health benefits, but their impressive antioxidant content stands out.</p><p>Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease.</p><p>One study found that when participants ate about 2 cups (300 grams) of Brussels sprouts daily, damage to their cells from oxidative stress decreased by 28% (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7728983" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">6</a></hl-trusted-source>).</p><p>Brussels sprouts are especially high in kaempferol, an antioxidant that has been studied extensively for its many health-promoting properties.</p><p>Test-tube studies show that kaempferol may reduce cancer cell growth, ease inflammation and improve heart health (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601579/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">7</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/25964540" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">8</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/18622053" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">9</a></hl-trusted-source>).</p><p>Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health.</blockquote><div class="css-20w1gi"><aside class="css-0"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline1__slot" data-ad="true" class="css-viwnne"></div></div></div></aside></div></div><span class="css-zya54r"></span><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section3"> 3. May Help Protect Against Cancer</a></div></h2><p>Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types of cancer.</p><p>There are several possible ways this may work.</p><p>A 2008 study found that Brussels sprouts could protect against carcinogens, or cancer-causing agents, and prevent oxidative damage to cells (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/18293303" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">10</a></hl-trusted-source>).</p><p>In another small study, eating Brussels sprouts increased the levels of some detoxification enzymes by 15–30%.</p><p>The researchers hypothesized that this effect could potentially lead to a decreased risk of colorectal cancer, though further research is needed (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7554064" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">11</a></hl-trusted-source>).</p><p>Also, the antioxidants in Brussels sprouts can neutralize free radicals. These are compounds formed by oxidative stress that contribute to diseases like cancer (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/16430879" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">12</a></hl-trusted-source>).</p><p>Including Brussels sprouts as part of a balanced diet and healthy lifestyle may help reduce the risk of cancer, but more research is needed.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Some studies show that the compounds found in Brussels sprouts may decrease the risk of cancer.</blockquote><div id="hl-incontent-video-ad" class="css-1sxbpyw"></div><div id="div-gpt-ad-out-of-page" class="css-1h5aco8"></div></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section4"> 4. High in Fiber</a></div></h2><p>Just a half cup (78 grams) of cooked Brussels sprouts contains 2 grams of fiber, fulfilling up to 8% of your daily fiber needs (<a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">1</a>).</p><p>Fiber is an important part of health, and including a good amount of it in your diet affords many <a href="/nutrition/why-is-fiber-good-for-you" class="content-link css-5r4717">health benefits</a>.</p><p>Studies show that dietary fiber can <a href="/nutrition/fiber-and-constipation-truth" class="content-link css-5r4717">relieve constipation</a> by increasing stool frequency and softening stool consistency to ease passage (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/27170558" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">4</a></hl-trusted-source>).</p><p>Fiber also promotes digestive health by helping feed the beneficial bacteria in your gut (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">5</a></hl-trusted-source>).</p><p>Increased fiber intake has been associated with other health benefits too, such as a reduced risk of heart disease and improved blood sugar control (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898422/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">13</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/20713332" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">14</a></hl-trusted-source>).</p><p>Current guidelines recommend women eat at least 25 grams of fiber per day, while men should eat at least 38 grams of fiber per day (<hl-trusted-source source="Department of Health and Human Services" rationale="Governmental authority"><a href="https://health.gov/dietaryguidelines/2015/guidelines/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">15</a></hl-trusted-source>).</p><p>Eating Brussels sprouts, along with other good sources of fiber like fruits, vegetables and whole grains, can easily help you meet your fiber needs.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are high in fiber, which can promote regularity, support digestive health and reduce the risk of heart disease and diabetes.</blockquote><div data-empty="true" class="css-1ivv8yj"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="ina" data-ad="true" class="css-bviy42"></div></div><div class="css-umsscj"><aside class="css-0"><div><div data-empty="true" class="css-10gx9pb"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-ad="true" class="css-12zon3z"></div></div></div></aside></div></div><span class="css-zya54r"></span><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section5"> 5. Rich in Vitamin K</a></div></h2><p>Brussels sprouts are a good source of vitamin K. In fact, just a half cup (78 grams) of cooked Brussels sprouts provides 137% of your daily vitamin K requirement (<a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">1</a>).</p><p>This important nutrient plays a vital role in the body.</p><p>It is essential for coagulation, the formation of blood clots that stop bleeding (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">16</a></hl-trusted-source>).</p><p>Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17906277" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">17</a></hl-trusted-source>).</p><p>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 (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/19410972" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">18</a></hl-trusted-source>).</p><p>Keep in mind that those taking blood-thinning medication should moderate their vitamin K intake.</p><p>But for most people, boosting vitamin K intake may reap many health benefits.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism.</blockquote><div class="css-1cg0byz"><aside class="css-0"><div><div data-empty="true" class="css-az6x7v"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline3__slot" data-ad="true" class="css-eykv1o"></div></div></div></aside></div></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section6"> 6. May Help Maintain Healthy Blood Sugar Levels</a></div></h2><p>In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may also help <a href="/nutrition/blood-sugar-spikes" class="content-link css-5r4717">keep blood sugar levels steady</a>.</p><p>Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/26778708" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">19</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/26816602" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">20</a></hl-trusted-source>).</p><p>This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels.</p><p>Fiber moves slowly through the body undigested and slows the absorption of sugar into the blood (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/11858448" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">21</a></hl-trusted-source>).</p><p>Brussels sprouts also contain alpha-lipoic acid, an antioxidant that’s been researched extensively for its potential effects on blood sugar and insulin (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221300/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">22</a></hl-trusted-source>).</p><p>Insulin is a hormone that’s responsible for transporting sugar from your blood to your cells to keep your blood sugar levels under control.</p><p>In one study, 12 patients with diabetes who were given alpha-lipoic acid supplements experienced increased insulin sensitivity.</p><p>The researchers proposed this was because the alpha-lipoic acid allowed insulin to work more efficiently to lower blood sugar (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17178700" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">23</a></hl-trusted-source>).</p><p>Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help you keep your blood sugar levels stable.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable.</blockquote><div class="css-umsscj"><aside class="css-0"><div><div data-empty="true" class="css-10gx9pb"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline4__slot" data-ad="true" class="css-12zon3z"></div></div></div></aside></div></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section7"> 7. Contain ALA Omega-3 Fatty Acids</a></div></h2><p>For those who don’t eat fish or seafood, eating enough <a href="/nutrition/omega-3-guide" class="content-link css-5r4717">omega-3 fatty acids</a> can be a challenge.</p><p>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.</p><p>This is because your body can only convert ALA to the more active forms of omega-3 fatty acids in limited quantities (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17622276" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">24</a></hl-trusted-source>).</p><p>For this reason, you would need to consume a greater amount of ALA omega-3 fatty acids to meet your daily omega-3 needs, compared to if you were getting your omega-3 fats from fish or seafood.</p><p>Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 135 mg of ALA in each half-cup (78-gram) serving of cooked Brussels sprouts (<a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">1</a>).</p><p>Omega-3 fatty acids have been shown to reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/22113870" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">25</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/16216930" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">26</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17497447" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">27</a></hl-trusted-source>).</p><p>Including a few servings of Brussels sprouts in your diet each week can help you easily meet your omega-3 fatty acid needs, with a half cup (78 grams) providing 12% of the daily requirement for women and 8.5% for men (<a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">28</a>).</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides.</blockquote></div><span class="css-zya54r"></span><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section8"> 8. May Reduce Inflammation</a></div></h2><p>Inflammation is a normal immune response, but chronic inflammation can contribute to diseases like cancer, diabetes and heart disease (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/19149749" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">29</a></hl-trusted-source>).</p><p>Some test-tube studies have shown that the compounds found in cruciferous vegetables like Brussels sprouts possess anti-inflammatory properties (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/20414337" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">30</a></hl-trusted-source>).</p><p>A large study found that a higher intake of cruciferous vegetables was associated with lower levels of inflammatory markers in the blood (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/24630682" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">31</a></hl-trusted-source>).</p><p>Additionally, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can cause inflammation (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/8862535" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">32</a></hl-trusted-source>).</p><p>Multiple test-tube and animal studies have found that kaempferol, one of the main antioxidants found in Brussels sprouts, has especially potent anti-inflammatory properties (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/23895132" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">33</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/25964540" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">34</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/22835426" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">35</a></hl-trusted-source>).</p><p>Based on these findings, a diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are high in antioxidants and contain compounds that may help lower levels of inflammation.</blockquote><div class="css-umsscj"><aside class="css-0"><div><div data-empty="true" class="css-10gx9pb"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline5__slot" data-ad="true" class="css-12zon3z"></div></div></div></aside></div></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section9"> 9. High in Vitamin C</a></div></h2><p>Brussels sprouts provide 81% of your daily vitamin C needs in each half-cup (78-gram) cooked serving (<a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">1</a>).</p><p>Vitamin C is important for the growth and repair of tissues in the body. It also acts as an antioxidant, is involved in the production of proteins like collagen and may even enhance immunity (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">3</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/12569111" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">36</a></hl-trusted-source>).</p><p>One review including over 11,000 participants found vitamin C <a href="/nutrition/does-vitamin-c-help-with-colds" class="content-link css-5r4717">reduced the severity of the common cold</a>, decreasing its duration by an average of 8% in adults (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/23440782" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">37</a></hl-trusted-source>).</p><p>Vitamin C can also increase the absorption of non-heme iron, a form of iron found in plant foods that your body can’t absorb as easily as iron from animal sources.</p><p>In fact, one study found that taking 100 mg of vitamin C with a meal increased the absorption of iron by 67% (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pubmed/10799377" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">38</a></hl-trusted-source>).</p><p>Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (<a href="http://nutritiondata.self.com/foods-011101000000000000000-w.html?maxCount=308" target="_blank" rel="noopener noreferrer" class="content-link css-5r4717">39</a>).</p><p>Adding even just one or two serving of Brussels sprouts to your diet a few times a week can help you meet your needs.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, iron absorption, collagen production and the growth and repair of tissues.</blockquote></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section10"> 10. Easy to Add to Your Diet</a></div></h2><p>Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrées.</p><p>People often enjoy them roasted, boiled, sautéed or baked.</p><p>For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt and pepper, and then roast them on a baking sheet until they’re crispy.</p><p>Brussels sprouts can also be added to pasta, frittatas or stir-fried dishes for a flavorful and nutritious dinner.</p><blockquote class="css-pc7ote"><strong>Summary:</strong> Brussels sprouts are simple to prepare and you can enjoy them in a variety of delicious side dishes and main courses.</blockquote></div><div class="css-0"><span style="font-size:0"></span><h2><div><a name="section11"> The Bottom Line</a></div></h2><p>Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet.</p><p>They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control.</p><p>Adding Brussels sprouts to a balanced diet that’s rich in fruits, vegetables and whole grains has the potential to make a major positive impact on your 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Guidelines for Different Types</a><section class="css-1ruc5nd"><div class="css-4nmqvw"><div class="css-49mgc0"><div class="css-xhy9rp"><lazy-image alt="" src="//i0.wp.com/post.healthline.com/wp-content/uploads/2018/09/NatalieButler.png?w=73&h=73"></lazy-image></div></div><div class="css-1didzvb">Written by <!-- -->Natalie Butler, RD, LD<!-- --> </div></div></section><p class="css-196kqcw"><a class="css-2fdibo" data-event="engagement|bottom page content promo click|/nutrition/can-you-freeze-milk;engagement|bottom page content promo click index|8" href="/nutrition/can-you-freeze-milk">There are many types of milk to suit nearly all dietary needs, but you may wonder whether they can be frozen. This article reviews how to safely…</a></p><a class="css-1diicjq" data-event="engagement|bottom page content promo click|/nutrition/can-you-freeze-milk;engagement|bottom page content promo click index|8" href="/nutrition/can-you-freeze-milk">READ MORE<span class="css-15xqzls icon-hl-arrow-right"></span></a></div></div></div><section class="css-1n288wl"></section></div></div></li><li class="css-12weawj"><div class="css-stl7tm"><div class="css-1h1rean"><div class="css-1r7frvz"><div class="css-lm0pdr"><figure class="css-6b9hi2"><a class="css-yvmi2y" data-event="engagement|bottom page content promo click|/nutrition/are-nitrates-and-nitrites-harmful;engagement|bottom page content promo click index|9" href="/nutrition/are-nitrates-and-nitrites-harmful"><lazy-image alt="Are Nitrates and Nitrites in Foods Harmful?" src="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/topic_centers/2020-2/cooking_bacon-732x549-thumbnail.jpg?w=756&h=567" srcSet="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/topic_centers/2020-2/cooking_bacon-732x549-thumbnail.jpg?w=420 200w" className="css-8atqhb"></lazy-image></a></figure><div class="css-1tmarpy"><a class="css-jtcg31" data-event="engagement|bottom page content promo click|/nutrition/are-nitrates-and-nitrites-harmful;engagement|bottom page content promo click index|9" href="/nutrition/are-nitrates-and-nitrites-harmful">Are Nitrates and Nitrites in Foods Harmful?</a><section class="css-1ruc5nd"><div class="css-4nmqvw"><div class="css-49mgc0"><div class="css-xhy9rp"><lazy-image alt="" src="//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/Author_bio_images/kris3.png?w=73&h=73"></lazy-image></div></div><div class="css-1didzvb">Written by <!-- -->Kris Gunnars, BSc<!-- --> </div></div></section><p class="css-196kqcw"><a class="css-2fdibo" data-event="engagement|bottom page content promo click|/nutrition/are-nitrates-and-nitrites-harmful;engagement|bottom page content promo click index|9" href="/nutrition/are-nitrates-and-nitrites-harmful">People often see nitrates and nitrites as harmful, but this may not always be true. 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This article examines 10 health benefits of Brussels sprouts.","imuid":"2791758","k1":"othernutrition","k2":"nutrition","ROBOTS":"NOODP","sailthru.image.thumb":"https://www.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet-thumb.jpg","sailthru.tags":"othernutrition,nutrition","og:title":"10 Ways Brussels Sprouts Benefit Your Health","og:description":"Brussels sprouts are cruciferous vegetables high in fiber, nutrients and antioxidants. This article examines 10 health benefits of Brussels sprouts.","og:type":"article","og:url":"https://www.healthline.com/nutrition/benefits-of-brussels-sprouts","og:image":"https://www.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet-thumb.jpg","twitter:title":"10 Ways Brussels Sprouts Benefit Your Health","twitter:description":"Brussels sprouts are cruciferous vegetables high in fiber, nutrients and antioxidants. This article examines 10 health benefits of Brussels sprouts.","twitter:card":"summary_large_image","twitter:image":"https://www.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet-thumb.jpg","og:site_name":"Healthline","twitter:site":"@healthline","twitter:creator":"@healthline","fb:app_id":"1529595680591919"},"isPreview":false,"isAmpSupported":false,"tabs":[{"id":"section0","title":"","header":"","body":[{"tagName":"p","source":"Brussels sprouts are a member of the \u003cem\u003eBrassicaceae\u003c/em\u003e family of vegetables and closely related to kale, cauliflower and mustard greens."},{"tagName":"p","source":"These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious side dish or main course."},{"tagName":"p","source":"Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. This article examines 10 ways Brussels sprouts may benefit your health."}]},{"id":"section1","title":" 1. High in Nutrients","header":" 1. High in Nutrients","body":[{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1kl6kkf\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1575 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1575 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1845 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"//i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg?w=1155\u0026amp;h=1528\" alt=\"Brussel Sprouts in Skillet\" class=\"css-uoe8zd\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-1fquaub\" href=\"https://www.pinterest.com/pin/create/button/?url=undefined\u0026amp;media=https%3A%2F%2Fimages-prod.healthline.com%2Fhlcmsresource%2Fimages%2FAN_images%2Fbrussel-sprouts-in-skillet.jpg\u0026amp;description=undefined\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://images-prod.healthline.com/hlcmsresource/images/AN_images/brussel-sprouts-in-skillet.jpg\" data-event=\"|Sharebar more|Pinterest\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"Brussels sprouts are low in calories but high in fiber, vitamins and minerals."},{"tagName":"p","source":"Here are some of the major nutrients in a half cup (78 grams) of cooked Brussels sprouts (\u003ca href=\"http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e1\u003c/a\u003e):"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eCalories:\u003c/strong\u003e 28\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eProtein:\u003c/strong\u003e 2 grams\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eCarbs:\u003c/strong\u003e 6 grams\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eFiber:\u003c/strong\u003e 2 grams\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eVitamin K:\u003c/strong\u003e 137% of the RDI\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eVitamin C:\u003c/strong\u003e 81% of the RDI\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eVitamin A:\u003c/strong\u003e 12% of the RDI\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eFolate:\u003c/strong\u003e 12% of the RDI\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eManganese:\u003c/strong\u003e 9% of the RDI\u003c/li\u003e"},{"tagName":"p","source":"Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e2\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"They\u0026rsquo;re also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e3\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"What\u0026rsquo;s more, their high fiber content helps support regularity and gut health (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/27170558\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e4\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e5\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus (\u003ca href=\"http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e1\u003c/a\u003e)."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C."}]},{"id":"section2","title":" 2. Rich in Antioxidants","header":" 2. Rich in Antioxidants","body":[{"tagName":"p","source":"Brussels sprouts have many health benefits, but their impressive antioxidant content stands out."},{"tagName":"p","source":"Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease."},{"tagName":"p","source":"One study found that when participants ate about 2 cups (300 grams) of Brussels sprouts daily, damage to their cells from oxidative stress decreased by 28% (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/7728983\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e6\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Brussels sprouts are especially high in kaempferol, an antioxidant that has been studied extensively for its many health-promoting properties."},{"tagName":"p","source":"Test-tube studies show that kaempferol may reduce cancer cell growth, ease inflammation and improve heart health (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601579/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e7\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25964540\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e8\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/18622053\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e9\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Eating Brussels sprouts as part of a diet rich in fruits and vegetables can help supply the antioxidants your body needs to promote good health."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health."}]},{"id":"section3","title":" 3. May Help Protect Against Cancer","header":" 3. May Help Protect Against Cancer","body":[{"tagName":"p","source":"Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types of cancer."},{"tagName":"p","source":"There are several possible ways this may work."},{"tagName":"p","source":"A 2008 study found that Brussels sprouts could protect against carcinogens, or cancer-causing agents, and prevent oxidative damage to cells (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/18293303\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e10\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"In another small study, eating Brussels sprouts increased the levels of some detoxification enzymes by 15\u0026ndash;30%."},{"tagName":"p","source":"The researchers hypothesized that this effect could potentially lead to a decreased risk of colorectal cancer, though further research is needed (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/7554064\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e11\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Also, the antioxidants in Brussels sprouts can neutralize free radicals. These are compounds formed by oxidative stress that contribute to diseases like cancer (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/16430879\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e12\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Including Brussels sprouts as part of a balanced diet and healthy lifestyle may help reduce the risk of cancer, but more research is needed."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Some studies show that the compounds found in Brussels sprouts may decrease the risk of cancer."}]},{"id":"section4","title":" 4. High in Fiber","header":" 4. High in Fiber","body":[{"tagName":"p","source":"Just a half cup (78 grams) of cooked Brussels sprouts contains 2 grams of fiber, fulfilling up to 8% of your daily fiber needs (\u003ca href=\"http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e1\u003c/a\u003e)."},{"tagName":"p","source":"Fiber is an important part of health, and including a good amount of it in your diet affords many \u003ca href=\"/nutrition/why-is-fiber-good-for-you\" class=\"content-link css-5r4717\"\u003ehealth benefits\u003c/a\u003e."},{"tagName":"p","source":"Studies show that dietary fiber can \u003ca href=\"/nutrition/fiber-and-constipation-truth\" class=\"content-link css-5r4717\"\u003erelieve constipation\u003c/a\u003e by increasing stool frequency and softening stool consistency to ease passage (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/27170558\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e4\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Fiber also promotes digestive health by helping feed the beneficial bacteria in your gut (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e5\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Increased fiber intake has been associated with other health benefits too, such as a reduced risk of heart disease and improved blood sugar control (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898422/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e13\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/20713332\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e14\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Current guidelines recommend women eat at least 25 grams of fiber per day, while men should eat at least 38 grams of fiber per day (\u003chl-trusted-source source=\"Department of Health and Human Services\" rationale=\"Governmental authority\"\u003e\u003ca href=\"https://health.gov/dietaryguidelines/2015/guidelines/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e15\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Eating Brussels sprouts, along with other good sources of fiber like fruits, vegetables and whole grains, can easily help you meet your fiber needs."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are high in fiber, which can promote regularity, support digestive health and reduce the risk of heart disease and diabetes."}]},{"id":"section5","title":" 5. Rich in Vitamin K","header":" 5. Rich in Vitamin K","body":[{"tagName":"p","source":"Brussels sprouts are a good source of vitamin K. In fact, just a half cup (78 grams) of cooked Brussels sprouts provides 137% of your daily vitamin K requirement (\u003ca href=\"http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e1\u003c/a\u003e)."},{"tagName":"p","source":"This important nutrient plays a vital role in the body."},{"tagName":"p","source":"It is essential for coagulation, the formation of blood clots that stop bleeding (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e16\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17906277\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e17\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"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 (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/19410972\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e18\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Keep in mind that those taking blood-thinning medication should moderate their vitamin K intake."},{"tagName":"p","source":"But for most people, boosting vitamin K intake may reap many health benefits."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism."}]},{"id":"section6","title":" 6. May Help Maintain Healthy Blood Sugar Levels","header":" 6. May Help Maintain Healthy Blood Sugar Levels","body":[{"tagName":"p","source":"In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may also help \u003ca href=\"/nutrition/blood-sugar-spikes\" class=\"content-link css-5r4717\"\u003ekeep blood sugar levels steady\u003c/a\u003e."},{"tagName":"p","source":"Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/26778708\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e19\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/26816602\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e20\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels."},{"tagName":"p","source":"Fiber moves slowly through the body undigested and slows the absorption of sugar into the blood (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/11858448\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e21\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Brussels sprouts also contain alpha-lipoic acid, an antioxidant that\u0026rsquo;s been researched extensively for its potential effects on blood sugar and insulin (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221300/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e22\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Insulin is a hormone that\u0026rsquo;s responsible for transporting sugar from your blood to your cells to keep your blood sugar levels under control."},{"tagName":"p","source":"In one study, 12 patients with diabetes who were given alpha-lipoic acid supplements experienced increased insulin sensitivity."},{"tagName":"p","source":"The researchers proposed this was because the alpha-lipoic acid allowed insulin to work more efficiently to lower blood sugar (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17178700\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e23\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help you keep your blood sugar levels stable."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e The fiber and antioxidants in Brussels sprouts may help keep your blood sugar levels stable."}]},{"id":"section7","title":" 7. Contain ALA Omega-3 Fatty Acids","header":" 7. Contain ALA Omega-3 Fatty Acids","body":[{"tagName":"p","source":"For those who don\u0026rsquo;t eat fish or seafood, eating enough \u003ca href=\"/nutrition/omega-3-guide\" class=\"content-link css-5r4717\"\u003eomega-3 fatty acids\u003c/a\u003e can be a challenge."},{"tagName":"p","source":"Plant foods only contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that\u0026rsquo;s used less effectively in your body than the omega-3 fats from fish and seafood."},{"tagName":"p","source":"This is because your body can only convert ALA to the more active forms of omega-3 fatty acids in limited quantities (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17622276\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e24\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"For this reason, you would need to consume a greater amount of ALA omega-3 fatty acids to meet your daily omega-3 needs, compared to if you were getting your omega-3 fats from fish or seafood."},{"tagName":"p","source":"Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 135 mg of ALA in each half-cup (78-gram) serving of cooked Brussels sprouts (\u003ca href=\"http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e1\u003c/a\u003e)."},{"tagName":"p","source":"Omega-3 fatty acids have been shown to reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/22113870\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e25\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/16216930\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e26\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17497447\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e27\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Including a few servings of Brussels sprouts in your diet each week can help you easily meet your omega-3 fatty acid needs, with a half cup (78 grams) providing 12% of the daily requirement for women and 8.5% for men (\u003ca href=\"https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e28\u003c/a\u003e)."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides."}]},{"id":"section8","title":" 8. May Reduce Inflammation","header":" 8. May Reduce Inflammation","body":[{"tagName":"p","source":"Inflammation is a normal immune response, but chronic inflammation can contribute to diseases like cancer, diabetes and heart disease (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/19149749\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e29\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Some test-tube studies have shown that the compounds found in cruciferous vegetables like Brussels sprouts possess anti-inflammatory properties (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/20414337\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e30\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"A large study found that a higher intake of cruciferous vegetables was associated with lower levels of inflammatory markers in the blood (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/24630682\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e31\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Additionally, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can cause inflammation (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/8862535\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e32\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Multiple test-tube and animal studies have found that kaempferol, one of the main antioxidants found in Brussels sprouts, has especially potent anti-inflammatory properties (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/23895132\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e33\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25964540\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e34\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/22835426\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e35\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Based on these findings, a diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are high in antioxidants and contain compounds that may help lower levels of inflammation."}]},{"id":"section9","title":" 9. High in Vitamin C","header":" 9. High in Vitamin C","body":[{"tagName":"p","source":"Brussels sprouts provide 81% of your daily vitamin C needs in each half-cup (78-gram) cooked serving (\u003ca href=\"http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e1\u003c/a\u003e)."},{"tagName":"p","source":"Vitamin C is important for the growth and repair of tissues in the body. It also acts as an antioxidant, is involved in the production of proteins like collagen and may even enhance immunity (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e3\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/12569111\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e36\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"One review including over 11,000 participants found vitamin C \u003ca href=\"/nutrition/does-vitamin-c-help-with-colds\" class=\"content-link css-5r4717\"\u003ereduced the severity of the common cold\u003c/a\u003e, decreasing its duration by an average of 8% in adults (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/23440782\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e37\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Vitamin C can also increase the absorption of non-heme iron, a form of iron found in plant foods that your body can\u0026rsquo;t absorb as easily as iron from animal sources."},{"tagName":"p","source":"In fact, one study found that taking 100 mg of vitamin C with a meal increased the absorption of iron by 67% (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/10799377\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e38\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (\u003ca href=\"http://nutritiondata.self.com/foods-011101000000000000000-w.html?maxCount=308\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-5r4717\"\u003e39\u003c/a\u003e)."},{"tagName":"p","source":"Adding even just one or two serving of Brussels sprouts to your diet a few times a week can help you meet your needs."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are high in vitamin C, an antioxidant that\u0026rsquo;s important for immune health, iron absorption, collagen production and the growth and repair of tissues."}]},{"id":"section10","title":" 10. Easy to Add to Your Diet","header":" 10. Easy to Add to Your Diet","body":[{"tagName":"p","source":"Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entr\u0026eacute;es."},{"tagName":"p","source":"People often enjoy them roasted, boiled, saut\u0026eacute;ed or baked."},{"tagName":"p","source":"For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt and pepper, and then roast them on a baking sheet until they\u0026rsquo;re crispy."},{"tagName":"p","source":"Brussels sprouts can also be added to pasta, frittatas or stir-fried dishes for a flavorful and nutritious dinner."},{"tagName":"blockquote","attributes":{"className":"css-pc7ote"},"source":"\u003cstrong\u003eSummary:\u003c/strong\u003e Brussels sprouts are simple to prepare and you can enjoy them in a variety of delicious side dishes and main courses."}]},{"id":"section11","title":" The Bottom Line","header":" The Bottom Line","body":[{"tagName":"p","source":"Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet."},{"tagName":"p","source":"They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control."},{"tagName":"p","source":"Adding Brussels sprouts to a balanced diet that\u0026rsquo;s rich in fruits, vegetables and whole grains has the potential to make a major positive impact on your health."}]}],"hideTabs":true,"propsFor":{"articleResources":[],"byline":{"lang":"en","author":"Rachael Link, MS, RD","reviewedByHeader":"Medically reviewed by ","pubDate":"September 8, 2017","isRecentlyUpdated":false,"isNewPublished":false,"medicalReviewPersonLink":"/medical-team","authorImage":"https://post.healthline.com/wp-content/uploads/2018/09/rachel-link.png","authorLink":"/nutrition-team","writtenByText":"Written by "},"readNext":{"items":[{"title":["5 Studies on Saturated Fat — Time to Retire the Myth?"],"text":["For decades, saturated fat has been blamed for causing heart disease. 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