The Health Benefits of Brussels Sprouts

Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT). 
She writes: 
"Rich in vitamins, minerals and fibre, Brussels sprouts are a nutritious choice at Christmas. Love them or hate them, Brussels sprouts are a traditional part of Christmas dinner – and many people enjoy them throughout the colder months. Read on to discover why they're so good for you... 

What are Brussels sprouts and when are they in season?
Brussels sprouts are small green edible buds, which look like mini cabbages, measuring around 2.5cm-4cm in diameter, and they are native to Belgium, around the city of Brussels – hence, the name. They belong to the brassica family, along with broccoli, kale and cabbage, and are typically in season over winter, but you may start to see them as early as October and they last all the way through until March. 

Nutritional profile of Brussels sprouts

While Brussels sprouts are not to everyone’s taste, they are low in calories and high in nutrients. Eight cooked Brussels sprouts provide just 70 calories, 5.9g carbohydrates, 2.2g fat and 4.8g protein. They are also high in fibre, which is important for keeping the digestive system healthy. 

When it comes to micronutrients, Brussels sprouts are packed with different vitamins and minerals, including iron for making red blood cells to carry oxygen around the body; manganese, involved in many chemical reactions, such as breaking down the food we eat; and phosphorus, needed to help build strong bones and teeth. 

They also contain vitamin A which helps to look after the health of our skin and eyes, and all of the B vitamins, especially folic acid which helps the body to form healthy red blood cells and is required in greater amounts during pregnancy.

In addition, Brussels sprouts are an excellent source of vitamin K, with just eight cooked sprouts providing over double the recommended daily allowance. Vitamin K is needed for blood clotting and helping wounds to heal properly, and there is some evidence it is involved in keeping our bones healthy, too. The same portion will also provide 125% of the recommended daily vitamin C intake, helping support the normal function of the immune system. It's also essential for the development and maintenance of our connective tissues. 

How many Brussels sprouts count towards your 5-a-day?

A portion of 80g, equivalent to four Brussels sprouts, counts as one of your five-a-day. 

Does the way you cook sprouts affect their nutritional value?

Some of the nutrients do decrease as a result of cooking but it is minimal, and they still hold significant nutritional value once cooked. 

Some Brussels sprouts recipes:-

Chilli-charred Brussels sprouts

4g carbs per serving

see more details/instructions here

Mashed Parsnip and Sprout Colcannon

21g carbs per serving

see more details/instructions here

Roasted Brussels Sprouts with Bacon and Chestnuts

16g carbs per serving

see more details/instructions here

You can read Nicola's article with all relevant information/research links here

We love Brussels Sprouts in our house, and often just serve them boiled or simply steamed … delicious. Have you a favourite recipe suggestion? Do please share in the comments.

Dear reader, we bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan