Brussel sprouts are small leafy green buds resemble like miniature cabbages in appearance. The buds are exceptionally rich in protein, dietary fibre, vitamins, minerals, and antioxidants which work wonders to get rid of many health troubles. In fact, a renewed interest is growing about health benefits these sprouts have to offer.

Botanically, the sprouts belong to the same brassica family, which also includes cabbage, collard greens, broccoli and kale.
 Brussels sprouts are winter crops, flourishes well in cool weather and light frost conditions. Well grown plant reaches about 90 cm in height. The sprouts are produced all along the stalk, starting at the base and moving upward. Each sprout, in general, has similar in appearance and structure to cabbage but only very small, around 1-1.5 inches in diameter. In structure, each head consists of clusters of stiff leaves superimposed in compact layers giving it a round or globular shape as in cabbages.
In order to get uniform sprouts, the tip of the stalk is cut as soon as sprouts at the bottom start to develop. In addition, sprouts exposed to hot weather do not form in to compact buds.

Health benefits

The sprouts are one of the nutritious vegetables that should be considered in weight reduction programs.100 g Brussel sprouts provide just 45 calories, however, contain 3.38 g of protein, 3.80 g of dietary fibre (10% of RDA) and zero cholesterol.  

In fact, Brussels sprouts are storehouse of several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offers protection from prostate, colon, prostate and endometrial cancers.

Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol has been found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating "Interferon-γ" receptors.

In addition, brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrin helps protect from colon cancers by destroying pre-cancerous cells.

Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 142% of RDA.  Along with other antioxidant vitamins, vitamin A and E; it protects body by trapping harmful free radicals.

Zeaxanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, "age related macular degeneration disease" (ARMD), in the elderly.

Sprouts are good source of another anti-oxidant vitamin A, provides about 754 IU per 100g.  Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for acuity of vision. Foods rich in this vitamin offer protection against lung and oral cavity cancers.

It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 mcg or about 147% of RDA. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; helps prevent or at least delay onset of Alzheimer's disease.

The sprouts are notably good in many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.

They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Brussel sprouts are incredibly nutritious vegetable that offers protection from vitamin A deficiency, bone loss, iron deficiency anaemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.

Promotes healthy skin:  Brussels sprouts are wonderful source of vitamin C, the body’s main water-soluble antioxidant. Vitamin C promotes immune function as well the production of collagen, a protein that forms the ground substance of body structures including the skin, connective tissue, cartilage, and tendons. Apart from that Brussels sprouts are good source of vitamin A; both of these nutrients play significant roles in defending the body from infection and promoting supple, glowing skin. Brussels sprouts are consists of sufficient quantities of omega-3 fatty acid, which supports the skin health.

Promotes digestive health: Including Brussels sprouts in your diet will certainly increase intake of both soluble and insoluble fibre. Dietary fibre helps to nurture the cells lining the walls of your colon, which encourages colon health. Research have proven that frequent consumption of Brussels sprouts are beneficial for their intestinal flora and the production of short chain fatty acids, both of which encourage better digestive health.

Helps prevent cancer: According to research conducted by Linus Pauling Institute at Oregon State University, sulforaphane – a compound present in cruciferous vegetables like Brussels sprouts, broccoli and bok choy has powerful anti-cancer properties. Cancer preventing compound sulforaphane is found adequately in Brussels which could be major elements in the prevention of prostate and colon cancer.

Apart from that Cruciferous vegetables are also rich in nutrients like carotenoids (lutein, beta-carotene, zeaxanthin), Vitamin C, E and K, folate and different minerals which helps to fright cancer. They are also good fibre source.

Research done by Rutgers researchers recommend combining turmeric and brussels sprouts, which shows significant cancer-preventive qualities in animal test. Naturally occurring substance called phenethyl isothiocyanates which is actually the key to prevents cancer and effective in dealing with established prostate cancers are found in Brussels sprouts.

Helps prevent skin blistering: Brussels sprouts consists of considerable amount of Sulforaphane, which is proven effective in preventing severe blistering and skin breakage due to the uncommon and potentially fatal genetic disease Epidermolysis Bullosa Simplex (EBS). In animal test, mice was treated with sulforaphane from Brussels sprouts and discovered notable improvement right after four days, more than 85% treated mice are alive and blister free.

Helps prevent osteoporosis: Brussels sprouts consist of adequate amount of Vitamin K, with over 91% of your daily value in every half cup (78 g). Sufficient vitamin K is needed so as to stimulate the Gla-protein osteocalcin, which binds the bone minerals to make strong bones. With inadequate vitamin K, bones can’t hold on to vital calcium, which results in osteoporosis. To make matters worse, the calcium go somewhere, so it enters the bloodstream, where it result in stiffening arteries. Thankfully, Brussels sprouts offer a high dose of Vitamin K which is the effective means for protecting your bones from osteoporosis.

Anti-aging benefits: Sufficient quantity of antioxidant as well as immune boosting Vitamin C is found in Brussels sprout. Vitamin C helps to protect the effects of sun exposure simply by reducing the damage caused by free radicals, smoke, a harmful by-product of sunlight and pollution. Free radicals destroys the collagen and elastin and result in wrinkles and other signs of aging. Therefore make sure that your diet includes sufficient amount of Vitamin C rich foods like brussels sprouts so that you can easily repair the damage caused by oxidation. About Half cup of cooked Brussels sprouts contains a massive 53% of daily vitamin C needs!

Helps prevent heart diseases: Research has proven that frequent intake of cruciferous vegetable like Brussels sprout is related with decreased chance of cardiovascular disease mortality.

Brussels sprouts consist of Vitamin C, K as well as many other essential antioxidants and minimal amount omega 3 fatty acids. All these vitamins, antioxidants and omega 3s work collectively to keep arteries clear from dangerous plague build-up, fight high blood pressure, lower cholesterol levels, increase blood flow and maintain strong, healthy blood vessel. These significant benefits decrease the chance of heart attack and other cardiovascular problems that affect millions of people every year.

Supports healthy pregnancy: Brussels sprouts consist of higher amount of Vitamin B9 also called folate or folic acid. It is a naturally occurring B vitamin which is essential for the formation of red and white blood cells in bone marrow, essential for conversion of carbohydrate into energy and for production of RNA and DNA. Apart from that sufficient amount of folate is required during infancy, adolescence and pregnancy. While pregnant adequate folate is required to protect against miscarriage and neural tube defects in fetus. Research also concluded that father’s folate status just before conception is equally important. Research in McGill University concluded that paternal folate deficiency in mice results in 30% higher chances of various birth defects compared to offspring with no paternal folate deficiencies.

Brussels sprouts also consist of iron which is important during pregnancy. During pregnancy women required about twice amount of iron compared to before because body uses iron to make additional blood for baby. However about 50% of pregnant women don’t get sufficient amount of iron. Consuming iron rich foods like brussels sprouts is recommended to keep your iron level in check.

Improves brain function: Green vegetables like Brussels sprouts consists of many B Vitamins like Vitamin B6 which is also known as pyridoxine, which has shown beneficial in maintaining healthy brain functions. Different initial research has shown that Vitamin B6 have several positive effects in on neurological conditions like chronic pain, seizures, depression, Parkinson’s disease and many more. Vitamin B6 helps the body to make several neurotransmitters which helps to carry signals from one nerve cell to another. It is essential for normal brain function and development, and help body to make hormones norepinephrine and serotine which normally effect mood, and melatonin, which helps control the body clock.

Meanwhile Vitamin B6 present in Brussels Sprouts also plays important role in synthesizing antibodies which are essential for fighting numerous diseases.

Helps weight loss: Frequent consumption of Brussels sprouts is extremely beneficial for losing weight. Brussels sprouts are very low in calories (half cup 78 grams of boiled and drained Brussels sprouts weigh in at about 28 kilo calories and 5.26 grams Dietary Fibre), and trace amount of fat. Similarly huge amount of Vitamin C in Brussels sprout helps the body to burn fat during moderate physical exercise. Sufficient amount of Vitamin C helps to increase body fat oxidation during moderate or intensity exercise.