You may not have the best memories of eating Brussels sprouts when you were younger. But the mini cabbage-like veggies are worth a bite because they\u2019re packed with nutrients like vitamin K and vitamin C \u2014\u00a0and they\u2019re low in calories.<\/p>\n
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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy<\/a><\/p>\n \u201cFrom a nutrition standpoint, Brussels sprouts are exceptionally healthy, like all cruciferous vegetables,\u201d says registered dietitian Michelle Dodd, RD, LD. \u201cAnd they can be delicious, depending on how you prepare them.\u201d<\/p>\n Nutritional value of Brussels sprouts<\/p>\n A member of the cruciferous family of veggies<\/a>, Brussels sprouts get their name from Brussels, Belgium. They\u2019re low in calories and fat and offer fiber and several key vitamins and minerals.<\/p>\n Half a cup of cooked Brussels<\/a> sprouts contains:<\/p>\n 28 calories5.5 grams of carbohydrates0.4 grams of fat2 grams of fiber2 grams of protein16 milligrams of sodium1.4 grams of sugar<\/p>\n Half a cup of Brussels sprouts also provides:<\/p>\n 109 micrograms of vitamin K (137% of daily value or DV)48 milligrams of vitamin C (81% DV)47 micrograms of folate (12% DV)30 micrograms of vitamin A (12% DV)Health benefits of Brussels sprouts<\/p>\n \u201cBrussels sprouts are a superfood<\/a> because of all the nutrients they provide,\u201d says Dodd. \u201cBeyond some of the usual minerals and vitamins, they offer unique health-boosting phytonutrients<\/a>. These phytonutrients are one of the reasons cruciferous vegetables like Brussels sprouts are so nutritious.\u201d<\/p>\n When part of a healthy diet, Brussels sprouts offer many potential health benefits:<\/p>\n 1. Boosts overall health<\/p>\n When it comes to vitamin C content, Brussels sprouts rival oranges. Vitamin C, a potent antioxidant<\/a>, may benefit your health in several ways:<\/p>\n Helps your skin by promoting wound healing, boosting collagen<\/a> and slowing signs of agingBoosts your immune system by shortening and reducing the severity of coldsCombats cell damage from free radicals<\/a> to prevent disease<\/p>\n In addition to vitamin C, Brussels sprouts contain other key antioxidants:<\/p>\n Alpha-lipoic acid (ALA), which research says may benefit eye health<\/a> and help prevent diabetes complications<\/a>Anthocyanins, which may reduce heart disease risk, protect your brain and lower blood pressure2. Enhances gut health<\/p>\n \u201cHealthy digestion isn\u2019t just about staying regular or avoiding stomachaches,\u201d says Dodd. \u201cYour gut also affects your mood, helps your immune system and enables you to get rid of toxins, among many other functions.\u201d<\/p>\n Fiber<\/a> is critical for gut health, and most of us aren\u2019t getting anywhere near the recommended 25 to 30 grams daily. One-half cup of cooked Brussels sprouts provides 2 grams of fiber.<\/p>\n 3. Supports cardiovascular health<\/p>\n Heart disease<\/a> includes several conditions that affect your heart and cardiovascular system.<\/p>\n \u201cMost of the major causes of heart disease are lifestyle-related, which means they\u2019re mostly in your control,\u201d notes Dodd. \u201cIt\u2019s never too early to think about heart health, and your food choices play a major role in preventing heart disease.\u201d<\/p>\n Dodd says Brussels sprouts are an excellent addition to a heart-healthy diet<\/a> because they provide:<\/p>\n Glucosinolates, a phytochemical that supports healthy blood pressureOmega-3 fatty acids, which help lower cholesterol and keep your arteries healthyPotassium, which balances sodium, keeping blood pressure levels in a healthy range<\/a>Sulforaphane, which may protect against heart disease and hardening of the arteries (atherosclerosis)Vitamin C, which lowers your risk of heart disease4. Reduces diabetes risk and complications<\/p>\n \u201cType 2 diabetes<\/a> affects about 1 in 10 people in the U.S.,\u201d reports Dodd. \u201cDiet plays a huge role in the onset of diabetes, and eating the right foods can help delay or prevent this condition.\u201d<\/p>\n Veggies can help keep your blood sugar steady. Research shows<\/a> that eating more cruciferous vegetables, such as Brussels sprouts, protects against Type 2 diabetes.<\/p>\n