Brussels Sprouts: A Classic Vegetable Making a Modern Comeback

Brussels sprouts may be small, but they’re one of the most nutrient-packed vegetables you can put on your plate. They have come a long way from their reputation as the soggy side dish no one wanted. Today, they’re celebrated as one of the most nutritious vegetables on the plate. Packed with vitamins, antioxidants, and powerful plant compounds, these little greens offer big benefits for your health, and they are more versatile and tasty than ever.

Vitamins and Minerals

Brussels sprouts are rich in essential vitamins and minerals to support overall health, most notably:

• Vitamin K1 for bone health, blood clotting, and cardiovascular function
• Vitamin C to optimise immune function, collagen production, skin health, and iron absorption They are also loaded with beneficial nutrients like beta-carotene, folate, manganese, potassium, calcium, iron, and vitamin B6, each playing a key role in keeping your body energised and functioning at its best.

Antioxidants

These vibrant veggies contain many powerful antioxidants to reduce oxidative damage caused by free radicals, including:

• Kaempferol, which helps protect cells from oxidative stress and inflammation
• Sulforaphane, a potent phytochemical that is linked to detoxification and cellular protection
• Phenolic acids are polyphenols that support detoxification and help to reduce oxidative stress and inflammation
• Carotenoids, including beta-carotene, lutein, and zeaxanthin, which support eye health and immune function

Supports your digestion

Brussels sprouts are an excellent source of dietary fibre, which plays a vital role in:

• Maintaining healthy digestion
• Feeding beneficial gut bacteria
• Supporting regular bowel movements
• Helping manage cholesterol levels
• Supporting blood sugar balance

Hormonal balance and Liver detoxification

Brussels sprouts (along with other cruciferous vegetables such as broccoli) naturally contain glucosinolates, a group of sulphur-containing plant compounds. When you chop, chew, or lightly cook Brussels sprouts, these glucosinolates are broken down into beneficial compounds such as:

• Sulforaphane
• Indole-3-carbinol (I3C)
• DIM (diindolylmethane)

These breakdown products are responsible for many of the health benefits associated with cruciferous vegetables, including detoxification support, antioxidant activity, hormone metabolism, and anti-inflammatory effects. They can therefore be useful for hormone balance and healthy oestrogen metabolism, which may help with the management of symptoms of PMS, perimenopause, and oestrogen dominance.

Good for Heart Health

Several nutrients in Brussels sprouts play a role in supporting a healthy cardiovascular system, including:

• Fibre, which helps lower unhealthy cholesterol levels
• Antioxidants, which reduce inflammation linked to heart disease
• Potassium, which helps regulate and maintain healthy blood pressure

Fun facts about sprouts!

• They contain 3-4g of protein per cup, pretty good for a veggie!
• When sprouts are overcooked, their sulphur compounds break down and release hydrogen sulphide, which is responsible for that sulphur smell
• They are 85% water
• The UK eats over 40,000 tonnes per year!

Don’t love the taste.. this is how you can you make Brussels sprouts more fun?

Maybe the reason people don’t love Brussels sprouts is that they can be a little boring by themselves? A few ways you could mix it up are by shredding them into salads or slaws, pairing them with a balsamic glaze, sauteing them with garlic, or roasting them until caramelised.