Are Brussels Sprouts Good for You? Cooking Tips & Benefits of Brussels Sprouts

The words “Brussels sprouts” often bring up memories of childhood—and not in a good way. But most of us who grew up not liking Brussels sprouts simply may not have tasted them prepared in the right way. Boiled Brussels sprouts may not be that appetizing but these vegetables really shine when roasted, stir-fried, grilled, or even made into a fresh salad. Here’s what you may not have known about Brussels sprouts and how to enjoy them! 

What Are Brussels Sprouts?

Brussels sprouts (Brassica oleracea, var. gemmifera) are small, round vegetables that resemble miniature cabbages. They do belong to the cabbage family, also known as the Brassica family, which includes broccoli, cauliflower, and kale.

Brussels sprouts are believed to have originated in the Mediterranean region before becoming widely cultivated in Belgium in the 16th century. By the 18th century, they became a staple in Belgian cuisine and spread to neighboring countries. Their name comes from Belgium’s capital, Brussels. [1] In the 19th century, they were brought to North America by European settlers. [2]

Are Brussels Sprouts Good for You?

Brussels sprouts are a nutritional powerhouse. They’re high in dietary fiber, rich in vitamins (especially vitamins C, K, and folate), and full of antioxidants. [3]

• Antioxidant Support: Brussels sprouts are an excellent source of certain antioxidants, including vitamin C, quercetin, kaempferol, and sulforaphane. [4] Sulforaphane is a compound linked to cancer prevention, particularly for colon, prostate, and breast cancers. [5,6]
  Anti-Inflammatory Properties: The antioxidants in Brussels sprouts help to reduce inflammation, which is linked to many chronic diseases. The glucosinolates and isothiocyanates in Brussels sprouts and other cruciferous vegetables help to modulate inflammatory pathways and support detoxification. [7]
• Digestive Health: Brussels sprouts are a good source of fiber, which promotes digestive health by feeding beneficial gut bacteria. Certain beneficial microbes can convert fiber to short-chain fatty acids, which reduce inflammation in the gut. [8] 
• Cardiovascular Health: Brussels sprouts’ antioxidant content may also protect the heart by reducing chronic inflammation. Kaempferol is a flavonoid linked to reduced cardiovascular inflammation and protection against heart disease. [9]

How Brussels Sprouts Are Cultivated

Brussels sprouts grow best in cool, temperate climates. As of 2023, the largest exporters of Brussels sprouts are Mexico, Netherlands, and the United States. [10] They’re widely grown in California, which accounts for the majority of U.S. production due to its mild coastal climate. [11]

It’s fairly easy to grow Brussels sprouts in your home garden. It’s better to start with seedlings from your local greenhouse if you can and plant them in June or July. Otherwise, plant the seeds in May or June. The Farmer’s Almanac recommends planting three seeds together in a hole and spacing them 18 inches apart. Then thin to one seedling when the plants come up.

Brussels sprouts need compost for nitrogen and borax as a source of boron to help them grow healthy and strong. They also need slightly acidic soil and about an inch of water each week. They’re ready to harvest after about two-and-a-half to three months. Ideally, you would plant them at the beginning of summer and harvest them in August or September. [12]

How to Select & Store Brussels Sprouts

Brussels sprouts are in season in fall and winter, so they’re at peak flavor and quality during these months. When shopping for Brussels sprouts, look for vibrant green leaves and avoid those with yellowing or wilting leaves. Tightly packed leaves indicate the sprouts are fresh; the leaves loosen as the sprouts get older. Smaller sprouts are generally sweeter and more tender, whereas larger sprouts can have a stronger, sometimes slightly bitter flavor.

How to Prep and Cook Brussels Sprouts

Brussels sprouts are versatile and easy to prepare. Rinse them under cool running water to remove dirt and debris. Then, cut off the tough stem ends with a sharp knife and peel away any wilted, yellowed, or damaged leaves. For small sprouts, leave them as they are. For larger sprouts, halve or quarter them for even cooking. You can also slice or shave them for salads or quick sautéing.

Some excellent ways to prepare and use Brussels sprouts include the following:

• Roasted in the oven, drizzled with balsamic, and topped with crumbled pork belly bacon.
• Sautéed in olive oil and seasoned with garlic, lemon juice, or red pepper flakes.
• Grilled and paired with a Paleo honey-mustard glaze or a sprinkle of smoked paprika.
• Raw in salads, shaved or thinly sliced. Toss with olive oil, lemon juice, and seasonings. Then add toppings like nuts or chopped apples.

For roasting or sautéing, high heat brings out their nutty, caramelized flavors. But take care not to overcook. Overcooking can lead to a mushy texture and a sulfur smell. You can balance the natural bitterness of Brussels sprouts with a drizzle of raw honey, maple syrup, balsamic vinegar, or a squeeze of citrus.

References

1. Brussels sprouts | plant [Internet]. Encyclopedia Britannica. Available from: https://www.britannica.com/plant/Brussels-sprouts
2. ‌Brussels Sprout – an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. Available from: https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/brussels-sprout
3. ‌FoodData Central [Internet]. fdc.nal.usda.gov. Available from: https://fdc.nal.usda.gov/food-details/169971/nutrients
4. Shanmugam H, Jayaprakasha GK. Extraction and Identification of Health-Promoting Phytochemicals from Brussels Sprouts. Acs Symposium Series. 2018 Jan 1;151–74. https://pubs.acs.org/doi/abs/10.1021/bk-2018-1286.ch008
5. ‌Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer letters [Internet]. 2008 Oct 8;269(2):291–304. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2579766/
6. ‌Nandini D, Rao R, Deepak B, Reddy P. Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. Journal of Oral and Maxillofacial Pathology. 2020;24(2):405. https://pubmed.ncbi.nlm.nih.gov/33456268/
7. ‌Fuentes F, Paredes-Gonzalez X, Kong ANT. Dietary Glucosinolates Sulforaphane, Phenethyl Isothiocyanate, Indole-3-Carbinol/3,3′-Diindolylmethane: Antioxidative Stress/Inflammation, Nrf2, Epigenetics/Epigenomics and In Vivo Cancer Chemopreventive Efficacy. Current Pharmacology Reports. 2015 Jan 30;1(3):179–96. https://pubmed.ncbi.nlm.nih.gov/26457242/
8. ‌Li F, Hullar MAJ, Schwarz Y, Lampe JW. Human Gut Bacterial Communities Are Altered by Addition of Cruciferous Vegetables to a Controlled Fruit- and Vegetable-Free Diet. The Journal of Nutrition [Internet]. 2009 Jul 29 [cited 2019 Aug 4];139(9):1685–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728691/
9. ‌Chen M, Xiao J, El-Seedi HR, Woźniak KS, Daglia M, Little PJ, Weng J, Xu S. Kaempferol and atherosclerosis: From mechanism to medicine. Crit Rev Food Sci Nutr. 2024;64(8):2157-2175. doi: 10.1080/10408398.2022.2121261. Epub 2022 Sep 13. PMID: 36099317. https://pubmed.ncbi.nlm.nih.gov/36099317/
10. Workman D. Top Brussels Sprouts Exports by Country 2022 [Internet]. Worldstopexports.com. 2024. Available from: https://www.worldstopexports.com/top-brussels-sprouts-exports-by-country
11. ‌Brussels Sprouts Market Summary – Produce Blue Book [Internet]. Produce Blue Book. 2024 [cited 2024 Nov 26]. Available from: https://www.producebluebook.com/know-your-produce-commodity/brussels-sprouts/
12. ‌Pineo J, Pineo J. How To Grow Brussels Sprouts [Internet]. Farmers’ Almanac – Plan Your Day. Grow Your Life. 2022 [cited 2024 Nov 26]. Available from: https://www.farmersalmanac.com/how-to-grow-brussels-sprouts