Brussels sprouts

It's no surprise that Brussel sprouts look like perfect miniature versions of cabbage since they are

closely related, both belong to the Brassica family of vegetables. Brussels sprouts are available

year round; however, they are at their best from autumn through early spring when they are at

the peak of their growing season.

Brussels sprouts grow in bunches of 20 to 40 on the stem of a plant that grows from two to three

feet tall.

This chart graphically details the %DV that a serving of Brussels sprouts provides for each of the

nutrients of which it is a good, very good, or excellent source according to our Food Rating

System. Additional information about the amount of these nutrients provided by Brussels sprouts

can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional

Profile for Brussels sprouts, featuring information over 80 nutrients, can be found under the

Food Rating System Chart.

• Health Benefits

• Description

• History

• How to Select and Store

• How to Enjoy

• Safety

• Nutritional Profile

• References

Health Benefits

Cancer Protection from Special Sulfur-Containing Phytonutrients

Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense

systems to protect against disease, including cancer. Scientists have found that sulforaphane, one

of the powerful glucosinolate phytonutrients found in Brussels sprouts and other cruciferous

vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression,

thus helping to clear potentially carcinogenic substances more quickly.

Additionally, researchers in the Netherlands investigated the effect of a diet high in Brussels

sprouts on DNA damage. They compared two groups of healthy male volunteers. Five men ate a

diet that included 300 grams (about 10 ounces) of cooked Brussels sprouts daily, while the other

five men at a diet free of cruciferous vegetables. After three weeks, the group that ate Brussels

sprouts had 28% decrease in measured DNA damage. Reduced DNA damage may translate to a

reduced risk of cancer since mutations in DNA allow cancer cells to develop.

Sulforaphane, which is formed when cruciferous vegetables such as Brussels sprouts are

chopped or chewed, is already known to trigger the liver to produce enzymes that detoxify

cancer-causing chemicals, inhibit chemically-induced breast cancers in animal studies, and

induce colon cancer cells to commit suicide. A study published in the Journal of Nutrition also

suggests that sulforaphane may help stop the proliferation of breast cancer cells, even in the later

stages of their growth.

Sulforaphane may offer special protection to those with colon cancer-susceptible genes, suggests

a study conducted at Rutgers University and published online in the journal Carcinogenesis.

In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from

one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used

laboratory animals bred with a genetic mutation that switches off the tumor suppressor gene

known as APC, the same gene that is inactivated in the majority of human colon cancers.

Animals with this mutation spontaneously develop intestinal polyps, the precursors to colon

cancer. The study found that animals who were fed sulforaphane had tumors that were smaller,

grew more slowly and had higher apoptotic (cell suicide) indices. Additionally, those fed a

higher dose of sulforaphane had less risk of developing polyps than those fed a lower dose.

Brussels sprouts' glucosinolates have been shown to help prevent the development of colon

cancer in response to exposure to heterocyclic amines, the carcinogenic compounds produced

when meat is grilled or otherwise charbroiled. In an animal study published in Carcinogenesis,

researchers looked at the effects of drinking water supplemented with Brussels sprouts or red

cabbage juices on the liver and colon of laboratory animals that were also given a heterocyclic

amine carcinogen.

Brussels sprouts reduced the development of pre-cancerous cells 41-52% in the colon and 27-

67% in the liver, and drastically diminished the size (85-91%) of pre-cancerous lesions in the

liver. Red cabbage moderately decreased (19-50%) the number of pre-cancerous lesions that

developed in the liver and markedly reduced (41-83%) the size of those that did occur. These

highly protective effects are due to crucifers' ability to significantly increase the activity of

enzymes involved in both Phase I (CYP4501A2) and Phase II (glucuronidation via UDPGT-2)

detoxification.

Brussels sprouts' stronger protective effects are thought to be due to the fact that this cruciferous

vegetable contains 2-3 times the amount of glucosinolates than are found in red cabbage.

Glucosinolates increase Phase II glucuronidation activity, one of the primary pathways through

which toxins made even more dangerous by Phase I are rendered water-soluble and ready for

elimination from the body.

New research has greatly advanced scientists' understanding of just how cruciferous vegetables

such as Brussels sprouts, cabbage, cauliflower, broccoli, and kale help prevent cancer. When

these vegetables are cut, chewed or digested, a sulfur-containing compound called sinigrin is

brought into contact with the enzyme myrosinase, resulting in the release of glucose and

breakdown products, including highly reactive compounds called isothiocyanates.

Isothiocyanates are not only potent inducers of the liver's Phase II enzymes, which detoxify

carcinogens, but research recently conducted at the Institute for Food Research in the U.K.

shows one of these compounds, allyl isothicyanate, also inhibits mitosis (cell division) and

stimulates apoptosis (programmed cell death) in human tumor cells.

Crucifers Cut Risk of Bladder Cancer

Human population as well as animal studies consistently show that diets high in cruciferous

vegetables, such as Brussel sprouts, broccoli, kale, cabbage and cauliflower, are associated with

lower incidence of certain cancers, including lung, colon, breast and ovarian cancer. Now,

research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder

cancer can join the list.

University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases

and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of

cruciferous vegetables was significantly lower in those with bladder cancer than in healthy

controls.

Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder

cancer compared to participants eating the least of this family of vegetables.

Crucifers' protective benefits were even more pronounced in three groups typically at higher risk

for bladder cancer: men, smokers, and older individuals (aged at least 64).

Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more

likely to affect men than women, according to the European School of Oncology.

Crucifers' well known cancer-fighting properties are thought to result from their high levels of

active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-

carcinogens called isothiocyanates.

Isothiocyanates offer the bladder, in particular, significant protection, most likely because the

majority of compounds produced by isothiocyanate metabolism travel through the bladder en

route to excretion in the urine, suggested the researchers.

Optimize Your Cells' Detoxification / Cleansing Ability

For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free

radicals before they can damage DNA, cell membranes and fat-containing molecules such as

cholesterol. Now, new research is revealing that phytonutrients in cruciferous vegetables, such

as Brussels sprouts, work at a much deeper level. These compounds actually signal our genes to

increase production of enzymes involved in detoxification, the cleansing process through which

our bodies eliminate harmful compounds.

The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which

gene response elements direct and balance the steps among dozens of detoxification enzyme

partners, each performing its own protective role in perfect balance with the other dancers. The

natural synergy that results optimizes our cells' ability to disarm and clear free radicals and

toxins, including potential carcinogens, which may be why cruciferous vegetables appear to

lower our risk of cancer more effectively than any other vegetables or fruits.

Recent studies show that those eating the most cruciferous vegetables have a much lower risk of

prostate, colorectal and lung cancer-even whencompared to those who regularly eat other

vegetables:

In a study of over 1,000 men conducted at the Fred Hutchinson Cancer Research Center in

Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate

cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a

44% lower prostate cancer risk.

In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over

100,000 people for more than 6 years, those eating the most vegetables benefited with a 25%

lower risk of colorectal cancers, but those eating the most cruciferous vegetables did almost

twice as well with a 49% drop in their colorectal cancer risk.

A study of Chinese women in Singapore, a city in which air pollution levels are often high

putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating

cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous

vegetable consumption reduced lung cancer risk an amazing 69%!

How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer?

Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup)

To get the most benefit from your cruciferous vegetables like Brussels sprouts, be sure to choose

organically grown varieties (their phytonutrient levels are higher than conventionally grown),

and steam lightly (this method of cooking has been shown to not only retain the most

phytonutrients but to maximize their availability).

For a brief overview of the process through which cruciferous vegetables boost our ability to

detoxify or cleanse harmful compounds and examples of how specific phytonutrients in crucifers

work together to protect us against cancer, see our FAQ: Optimizing Your Cells'

Detoxification/Cleansing Ability by Eating Cruciferous Vegetables.

For Healthy Skin and Immune Function, Think Brussels Sprouts

Brussels sprouts are an excellent source of vitamin C, the body's primary water-soluble

antioxidant. Vitamin C supports immune function and the manufacture of collagen, a protein that

forms the ground substance of body structures including the skin, connective tissue, cartilage,

and tendons. A large study conducted on nearly 20,000 men and women in England found that

people with the highest vitamin C levels had half the risk of dying from heart disease, stroke or

cancer. Risk of dying from heart disease was reduced by 71% in men and 59% for women in the

group with the highest vitamin C levels.

In addition, a cup of Brussels sprouts contains a whopping 1122 IU of vitamin A plus 669 IU of

beta-carotene, both of which play important roles in defending the body against infection and

promoting supple, glowing skin.

Fiber-rich Brussels Sprouts Support A Healthier Colon

Add Brussels sprouts to your diet, and you'll increase your fiber intake. A cup of Brussels

sprouts contains more than 4 grams of fiber, and both soluble and insoluble fiber are present in

roughly equal amounts. Fiber not only fills you up, satisfying your hunger, but nourishes the

cells lining the walls of the colon, promoting colon health and helping to prevent diseases such

as diverticulosis and colon cancer. In addition, fiber aids elimination by forming a soft, bulky

stool that is easily passed.

Cardiovascular Benefits

Consumption of cruciferous vegetables, such as Brussels sprouts, is known to reduce the risk of

a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research

reveals that crucifers provide significant cardiovascular benefits as well.

Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100

micromoles per liter, a phytonutrient found in cruciferous vegetables, indole-3-carbinol, lowers

liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%! Apolipoprotein

B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked

to plaque formation in the blood vessels.

When liver cells were treated with I-3-C, not only was apoB-100 secretion cut by more than half,

but significant decreases also occurred in the synthesis of lipids (fats), including triglycerides

and cholesterol esters. (Maiyoh GK, Kuh JE, et al., J Nutr.)

Protection against Rheumatoid Arthritis

While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type

of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates

that vitamin C-rich foods, such as Brussels sprouts, provide humans with protection against

inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.

The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of

more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began,

and focused on subjects who developed inflammatory polyarthritis and similar subjects who

remained arthritis-free during the follow-up period. Subjects who consumed the lowest amounts

of vitamin C-rich foods were more than three times more likely to develop arthritis than those

who consumed the highest amounts.

A Birth Defect Fighter

Especially if you are pregnant, consider learning to love Brussels sprouts. A cup of Brussels

sprouts supplies 93.6 mg of folic acid, a B-vitamin essential for proper cellular division because

it is necessary in DNA synthesis. Without folic acid, the fetus' nervous system cells do not divide

properly. Deficiency of folic acid during pregnancy has been linked to several birth defects,

including neural tube defects like spina bifida. Despite folic acid's wide occurrence in food (it's

name comes from the Latin word folium, meaning "foliage," because it's found in green leafy

vegetables), folic acid deficiency is the most common vitamin deficiency in the world.

Description

Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage.

They resemble miniature cabbages, with diameters of about 1 inch. They grow in bunches of 20

to 40 on the stem of a plant that grows as high as three feet tall. Brussels sprouts are typically

sage green in color, although some varieties feature a red hue. They are oftentimes sold

separately but can sometimes be found in stores still attached to the stem. Perfectly cooked

Brussels sprouts have a crisp, dense texture and a slightly sweet, bright and "green" taste.

History

While the origins of Brussels sprouts are unknown, the first mention of them can be traced to the

late 16th century. They are thought to be native to Belgium, specifically to a region near its

capital, Brussels, after which they are named. They remained a local crop in this area until their

use spread across Europe during World War I. Brussels sprouts are now cultivated throughout

Europe and the United States. In the U.S., almost all Brussels sprouts are grown in California.

How to Select and Store

Good quality Brussels sprouts are firm, compact and vivid green. They should be free of

yellowed or wilted leaves and should not be puffy or soft in texture. Avoid those that have

perforations in their leaves as this may indicate that they have aphids residing within. If Brussels

sprouts are sold individually, choose those of equal size to ensure that they will cook evenly.

Brussels sprouts are available year round, but their peak growing period is from autumn until

early spring.

Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the

refrigerator. Stored in a plastic bag, they can be kept for 10 days. If you want to freeze Brussels

sprouts, blanch them first for between three to five minutes. They will keep in the freezer for up

to one year.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Brussels sprouts:

Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them

well under running water or soak them in a bowl of water to remove any insects that may reside

in the inner leaves.

Brussels sprouts are usually cooked whole. To allow the heat to permeate throughout all of the

leaves and better ensure an even texture, cut an "X" in the bottom of the stem before cooking.

While Brussels sprouts are usually served as a side dish, they also make a nice addition to cold

salads.

A Few Quick Serving Ideas:

Braise Brussels sprouts in liquid infused with your favorite herbs and spices.

Since cooked Brussels sprouts are small and compact, they make a great snack food that can be

simply eaten as is or seasoned with salt and pepper to taste.

Combine quartered cooked Brussels sprouts with sliced red onions, walnuts and your favorite

mild tasting cheese such as a goat cheese or feta. Toss with olive oil and balsamic vinegar for an

exceptionally healthy, delicious side dish.

Safety

Brussels Sprouts and Goitrogens

Brussels sprouts contains goitrogens, naturally-occurring substances in certain foods that can

interfere with the functioning of the thyroid gland. Individuals with already existing and

untreated thyroid problems may want to avoid Brussels sprouts for this reason. Cooking may

help to inactivate the goitrogenic compounds found in food. However, it is not clear from the

research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly

how much risk is involved with the consumption of Brussels sprouts by individuals with pre-

existing and untreated thyroid problems. For more on this subject, please see What are

goitrogens and in which foods are they found?

Nutritional Profile

Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C

and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A,

manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of

omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E,

copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-

fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates,

coumarins, dithiolthiones, and phenols.

For an in-depth nutritional profile click here: Brussels sprouts.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for

Brussels sprouts is also available. This profile includes information on a full array of nutrients,

including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty

acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the

calories they contain, we created a Food Rating System. This system allows us to highlight the

foods that are especially rich in particular nutrients. The following chart shows the nutrients for

which this food is either an excellent, very good, or good source (below the chart you will find a

table that explains these qualifications). If a nutrient is not listed in the chart, it does not

necessarily mean that the food doesn't contain it. It simply means that the nutrient is not

provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's

in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as

excellent, very good, or good - please use the link below the chart.) To read this chart accurately,

you'll need to glance up in the top left corner where you will find the name of the food and the

serving size we used to calculate the food's nutrient composition. This serving size will tell you

how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now,

returning to the chart itself, you can look next to the nutrient name in order to find the nutrient

amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density

that we calculated for this food and nutrient, and the rating we established in our rating system.

For most of our nutrient ratings, we adopted the government standards for food labeling that are

found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Read more background information and details of our rating system.

Brussel sprouts, boiled

1.00 cup 156.00 grams 60.84 calories

Nutrient Amount DV (%)

Nutrient Density

World's Healthiest Foods Rating

vitamin K 218.80 mcg 273.5 80.9 excellent

vitamin C 96.72 mg 161.2 47.7 excellent

folate 93.60 mcg 23.4 6.9 very good

vitamin A 1121.64 IU 22.4 6.6 very good

manganese 0.35 mg 17.5 5.2 very good

dietary fiber 4.06 g 16.2 4.8 very good

potassium 494.52 mg 14.1 4.2 very good

vitamin B6 (pyridoxine) 0.28 mg 14.0 4.1 very good

tryptophan 0.04 g 12.5 3.7 very good

vitamin B1 (thiamin) 0.17 mg 11.3 3.4 very good

omega 3 fatty acids 0.26 g 10.8 3.2 good

iron 1.87 mg 10.4 3.1 good

phosphorus 87.36 mg 8.7 2.6 good

protein 3.98 g 8.0 2.4 good

magnesium 31.20 mg 7.8 2.3 good

vitamin B2 (riboflavin) 0.12 mg 7.1 2.1 good

vitamin E 1.33 mg 6.7 2.0 good

copper 0.13 mg 6.5 1.9 good

calcium 56.16 mg 5.6 1.7 good

World's Healthiest

Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Brussels sprouts

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