The top benefits, nutritional values, Uses and storage of Brussels sprouts

The top benefits, nutritional values, Uses and storage of Brussels sprouts

The Brussels sprout is a member of the Gemmifera Group of cabbages. It’s scientific name is Brassicas oleracea. 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 used in many cuisines.

Brussels sprouts has many health benefits. They balance hormone levels, improve digestion, protect the heart, aid the immune system, and increase circulation, among others. These sprouts are also valued for their ability to reduce oxidative stress and help in preventing cancer.

Brussels Sprouts and Detox Support

 Brussels sprouts are an outstanding source of glucosinolates. It also reduces the risk of cancer and is used in detoxification.

Brussels Sprouts and Antioxidant Support

Brussels sprouts contain lots of antioxidants like beta carotene, flavonoid which reduces oxidative stress and development of various cancer.

Brussels Sprouts and Inflammatory/Anti-inflammatory Support

Brussels sprouts contain vitamin K, omega-3 fatty acids and glucosinolate which reduces inflammation.

Brussels Sprouts and Cardiovascular Support

Brussels sprouts contain anti inflammatory property which lowers cholesterol levels, atherosclerosis and reduces the risk of heart diseases.

Brussels Sprouts and Digestive Support

Brussels sprouts contain fiber which enhances the digestive health.

Boost Immune System with brussels sprouts

Brussels sprouts contain vitamin C which increases the production of WBC, reduces oxidative stress, lowers the chances of chronic diseases and boosts immune system.

Help in Pregnancy with brussels sprouts

Brussels sprouts contain folic  acid and B- vitamins which prevent neural birth defects and promotes proper development of unborn baby.

May Help Prevent Cancer with brussels sprouts

Brussels sprouts contain antioxidants which reduces the risk of cancer.

Help in Blood Clotting with brussels sprouts

Brussels sprouts contain vitamin K which promotes blood clotting, protects heart health and increases bone strength.

Balance Hormone Levels with brussels sprouts

Brussels sprouts have active ingredients and volatile compounds which regulate hormone levels in the body.

Heal Wounds with brussels sprouts

Brussels sprouts contain vitamin C which promotes the production of skin, muscle, and tissue cells and heals wounds quickly.

Improve Bone Strength with brussels sprouts

Brussels sprouts contain manganese, copper, phosphorus, and iron, which prevents osteoporosis and increases bone strength.

Reduce Blood Pressure with brussels sprouts

Brussels sprouts contain potassium which reduce the tension and pressure of the blood vessels and arteries, thereby relieving strain on the cardiovascular system. It lowers the risk of heart attack, stroke, atherosclerosis, and coronary heart disease.

Increase Metabolism with brussels sprouts

Brussels sprouts contain B-vitamins increases metabolism, digest food easily and burn calories faster.

Aid in Weight-loss Efforts with brussels sprouts

Brussels sprouts contain fiber which stimulate the release of the hormone leptin, meaning that you won’t have cravings to eat. This can eliminate snacking between meals, cleanse your colon and bowels, and eliminate bloating and cramping that often accompanies aggressive weight-loss strategies.

Brussels sprouts can be eaten at any time of day. Parmesan cheese, butter, chestnuts, pepper, apple, bacon go well with Brussels sprouts.

How to buy  and Store Brussels sprouts

Buy Brussels sprouts which 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.

Ways to use Brussels sprouts

  • 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 or salad.

Season in which brussels sprouts are available

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. Generally from September to February.

How to make Roasted Brussels Sprouts With Garlic


  • 1 pint brussels sprouts (about a pound)
  • 4 to 6 tablespoons extra virgin olive oil, to coat bottom of pan
  • 5 cloves garlic, peeled
  •  Salt and pepper to taste
  • 1 tablespoon balsamic vinegar


  1. Heat oven to 400 degrees. Trim bottom of brussels sprouts, and slice each in half top to bottom. Heat oil in cast-iron pan over medium-high heat until it shimmers; put sprouts cut side down in one layer in pan. Put in garlic, and sprinkle with salt and pepper.
  2. Cook, undisturbed, until sprouts begin to brown on bottom, and transfer to oven. Roast, shaking pan every 5 minutes, until sprouts are quite brown and tender, about 10 to 20 minutes.
  3. Taste, and add more salt and pepper if necessary. Stir in balsamic vinegar, and serve hot or warm.

How to make South Indian style Brussel Sprouts


  1. 16 pieces Brussel Sprouts
  2. 1 medium red onion
  3. 4-5 pieces green chilli
  4. 2-3 tbsp vegetable oil
  5. 1 tbsp mustard seeds
  6. 1 tbsp Split bengal gram/chana dal
  7. 2 tbsp curry leaves
  8. 1/3 tbsp asafoetida/hing
  9. 1/2 tbsp turmeric powder
  10. to taste Salt


  1. Chopped all the brussel sprouts. Also chopped the onion and slit the green chilies.
  2. Boil the chopped sprouts with salt for 10-15 minutes. Separate the boiled sprouts from water.
  3. In the pan heat oil and add mustard seeds. Then add chana dal and curry leaves. Then add asafoetida and green chilies.
  4. Then add onion and saute well. Add some salt and turmeric powder and saute until onion turns golden brown.
  5. Then add boiled sprouts and mix them very well.
  6. Now cover the pan with a lid and cook for 10 minutes. In between stir often. Taste the salt. Serve it with steamed rice.

Safety profile for using brussels sprouts

Consuming Brussels sprouts in excess may not be suitable for people taking anticoagulants, such as warfarin, since they contain vitamin K, a blood-clotting factor. In one incident, eating too many Brussels sprouts led to hospitalization for an individual on blood-thinning therapy.

Fun facts about brussels sprouts

  • The Brussels sprout is a leafy green vegetable grown for its edible buds.
  • It is a form of cabbage, belonging to the mustard family Brassicaceae.
  • Brussels sprouts are named after the city of Brussels in Belgium.
  • Forerunners to modern Brussels sprouts were probably cultivated in Ancient Rome.
  • Brussels sprouts may have been grown in Belgium as early as 1200, but the first recorded description of it dates to 1587.
  • Production of Brussels sprouts in the United States began in the 18th century, when French settlers brought them to Louisiana. The first plantings in California‘s Central Coast began in the 1920s, with significant production beginning in the 1940s.
  • Today, Brussels sprouts are widely grown in Europe and North America.
  • Though commonly grown as annuals, Brussels sprouts are biennial plants and will produce yellow flowers with four petals if kept for two seasons.
  • Brussels sprouts grow in temperature ranges of 7–24 °C (45–75 °F), with highest yields at 15–18 °C (59–64 °F).
  • Fields are ready for harvest 90 to 180 days after planting. The edible sprouts grow like buds in helical patterns along the side of long, thick stalks of about 60 to 120 cm (24 to 47 in) in height, maturing over several weeks from the lower to the upper part of the stalk. Each stalk can produce 1.1 to 1.4 kg (2.4 to 3.1 lb), although the commercial yield is about 900 g (2 lb) per stalk.
  • Brussels sprouts are typically from 2.5 to 4 cm (1 to 1.6 in) in diameter and look like miniature cabbages.
  • Brussels sprouts suffer from a truly undeserved poor reputation. When prepared properly by gently streaming, Brussels sprouts have a sweet, nutty flavor and a crisp texture. If overcooked, Brussels sprouts produce a strong foul odor and become mushy in texture.
  • Brussels sprout topped with garlic butter or Hollandaise sauce is a gourmet delight. Common toppings also include Parmesan cheese and butter, balsamic vinegar, apple cider vinegar, bacon, pistachios, pine nuts, mustard, brown sugar, chestnuts, or pepper.
  • There are 43 calories in 100 grams (3.5 ounces) of Brussels sprouts.
  • Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are also a very good source of folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids. They are also a good source of iron, vitamin B2, protein, magnesium, pantothenic acid, vitamin A, niacin, calcium and zinc. It also contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocyanates, coumarins, dithiolethiones and phenols.
  • The health benefits of  Brussels sprout include improving bone health, skin health, lower cholesterol, balance hormone levels, improve digestion, reduce oxidative stress, decrease the risk of obesity and diabetes, protect the heart, reduce inflammation, aid the immune system, and increase circulation, among others.
  • Brussels sprouts can be pickled as an alternative to cooking them.
  • Brussels sprouts may stink when you cook them because they are especially rich in nutrients known as glucosinolates, which contain sulfur.
  • Most varieties have green sprouts, but red-leaved varieties have also been developed. Overcooking renders the buds gray and soft, and they then develop a strong flavor and odor that some dislike.
  • They really are named after Brussels, the capital of Belgium, where they were a popular 16th century crop.
  • The Brussels sprout was introduced to North America by 18th century French settlers in Louisiana
  • By the early 1900s, the little vegetable became an established commercial crop in California
  • The U.S. produces 70 million pounds of sprouts each year
  •  They look like mini cabbages because they’re members of the same cruciferous vegetable family.
  •  The smallest Brussels sprouts are marble-sized morsels while larger varieties are as big as golf balls.
  • Colorful purple sprouts are the result of a hybrid developed from purple cabbage in the 1940s.
  • The sulforaphane that gives Brussels sprouts their unique flavor also helps lower cancer risks
  • Brussels sprouts contain zeaxanthin, an antioxidant that’s considered important to eye health.
  • A little under one ounce of these vegetables provides 5 grams of fiber and 5 grams of protein
  • One 80-gram serving of these healthy veggies delivers four times more vitamin C than an orange.
  • Steam-cooking fresh Brussels sprouts actually enhances their cholesterol-lowering powers.
  • Recent reports hint at upcoming scientific evidence that the small veggies give a big boost to libidos.
  •  The best Brussels sprouts sport tightly wrapped leaves, a bright green color and firm stems.
  •  Brussels sprouts stay fresh in a plastic bag in the refrigerator vegetable drawer for as long as 10 days.
  •  One cup holds an average of five Brussels sprouts, and they steam up in just six to eight minutes.
  • Carving an X in the bottom of stems before steaming helps sprouts cook more evenly.
  • A sulfur-like smell is a sure sign that Brussels sprouts have been overcooked.
  •  Once steam-cooked sprouts cool down, they can be bagged and stored in the freezer for up to a year.
  •  This versatile veggie tastes great grilled, stir-fried or roasted, and its size makes it a perfect snack food.
  •  Linus Urbanec made a meal of 31 Brussels sprouts in just one minute back in 2008.
  • Bernard Lavery of the United Kingdom cultivated a sprout that weighed more than 18 pounds.
  • The little veggies supplied enough power to light up a Christmas tree on London’s Southbank in 2013.
  •  California’s fertile fields produce more Brussels sprouts than any other state.

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