Brussels Sprouts: Benefits and Side Effects, High in Nutrients

Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens. These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned and cooked to make a nutritious side dish or main course. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. Vitamin K is one of the biggest benefits to come from brussels sprouts. With 177 micrograms per 100 gram serving, this vitamin promotes strong bones. Just a half cup, 78 grams of cooked brussels sprouts contains 2 grams of fiber, fulfilling up to 8% of your daily fiber needs. Fiber is an important part of health and including a good amount of it in your diet affords many health benefits. Brussels sprouts provide 81% of your daily vitamin C needs in each half cup, 78 gram cooked serving. 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. Brussels sprouts are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline and blood triglycerides. This vegetable is very low in saturated fat and cholesterol and may offer riboflavin, magnesium and phosphorus. Brussels sprouts are also a good source of vitamin A, thiamine, folate, potassium and manganese, as well as copper, calcium and iron. The potassium content helps control the heart rate and blood pressure by balancing the rather high sodium levels. Research in the Netherlands reported brussels sprouts potential to fight cancer and other diseases by helping the body detoxify. Eating them may boost the body's natural defense systems and promote healthy DNA, which can be damaged when natural chemicals in the cells begin replicating faster than normal. The study, which involved two groups of men, saw half of the group ingest 300 grams of brussels sprouts per day, while the other did not. After five weeks, results showed a 28% decrease in DNA damage in the group eating the sprouts. Further studies indicate that brussels sprouts may have cancer-fighting abilities for men in particular. The way that cruciferous vegetables such as brussels sprouts are prepared matters. One study in 2011 shows that not only can brussels sprouts produce enzymes to detoxify the body from cancer-inducing properties, but steaming them also brings out the best combination of benefits. A plentiful supply of glucosinolates found in brussels sprouts plays a large part in this detoxifying action in the cells. Brussels sprout is likely safe when consumed in food amounts. However, eating brussels sprout might cause gas. There is some concern over preliminary observations that cruciferous vegetables, including brussels sprouts, can have a negative effect on thyroid function. Cruciferous vegetables are the major source of glucosinolates in the human diet, and certain glucosinolates are converted into goitrogenic species, which may have an impact on thyroid function. However, studies now show that the benefits of cruciferous veggies outweigh the bad.