What Happens to Your Body When You Eat Brussels Sprouts Regularly

The nutritional value of Brussels sprouts includes high amounts of fiber and vitamins C and K, all of which support overall health.

This vegetable belongs to the cruciferous family, which also includes broccoli, cauliflower and cabbage. You can prepare Brussels sprouts by sautéing them with garlic and olive oil or serving them with lean proteins and whole grains.

Brussels sprouts are rich in antioxidants, which protect cells against oxidative stress caused by free radicals. Free radicals are unstable atoms that can damage cells, increasing the risk of cancer and heart disease.

Some of the antioxidants in Brussels sprouts include chlorophyll, flavonoids, and polyphenols.

There are about 3 grams of fiber in 1 cup of Brussels sprouts, or 11% of your daily fiber needs. Fiber helps regulate blood sugar and supports digestive health.

Fiber has also been shown to feed helpful gut bacteria. Gut bacteria can improve mood, support immunity and reduce inflammation.

Brussels sprouts are a source of vitamin C, with about 74 milligrams per cup. Vitamin C acts as an antioxidant that protects against cell damage.

Vitamin C also helps repair tissues and supports immune health. It is essential for the growth of bones, teeth, skin and cartilage.

Brussels sprouts are a good source of vitamin K, which helps blood clot and protects against bone loss. Brussels sprouts contain 156 micrograms of vitamin K per cup. This amount is higher than the recommended DV for adults, which is 90 to 120 micrograms.

Brussels sprouts contain phytonutrients that have anti-inflammatory and antioxidant properties. Phytonutrients are plant nutrients that reduce inflammation and protect cells from damage.

The potential anti-inflammatory power of Brussels sprouts is linked to a reduced risk of cancer.

The antioxidant power of Brussels sprouts has been linked to a lower risk of diabetes. Increased consumption of cruciferous vegetables could help protect against diabetes.

Brussels sprouts are non-starchy vegetables. These vegetables tend to be low in carbohydrates, which prevents blood sugar levels from getting too high.

The nutrition of half a cup of cooked Brussels sprouts includes:

• Calories: 28.1
• Fat: 0.39 grams (g)
• Carbohydrates: 5.54g
• Protein: 1.99g
• Fiber: 2.03g
• Sodium: 16.4 milligrams (mg)
• Added sugars: 0g
• Vitamin C: 48.4 mg, or 53.8% of the DV
• Vitamin K: 109 micrograms (mcg), or 90.8% of the DV
• Folate: 46.8 mcg, or 11.7% of the DV

Brussels sprouts have many benefits, but there are some things to consider before eating them.

Possible risks include:

• Digestive symptoms: Be careful how many Brussels sprouts you eat at a time. Eating too much fiber can lead to digestive issues, such as bloating and cramping. The fiber content of Brussels sprouts may also worsen symptoms of irritable bowel syndrome (IBS).
• Interactions with anticoagulants: Brussels sprouts are a source of vitamin K, which may interact with blood thinners.
• Impaired production of thyroid hormones: Brussels sprouts may affect levels of iodine, a mineral that helps produce thyroid hormones. They contain goitrogens, which affect the body’s use of iodine.

Be sure to prepare the Brussels sprouts well before eating them. Rinse and scrub the vegetables with cold water. Remove any leaves that appear damaged, as well as the stem.