Brussels Sprouts: The Tiny Veggie That Detoxes and Protects DNA—How to Maximize Benefits

Brussels sprouts are a festive side dish that have earned their place on the Christmas table thanks to their naturally impressive nutritional benefits.

Ilustration by The Epoch Times, Shutterstock

Ilustration by The Epoch Times, Shutterstock

Few foods divide people like Brussels sprouts—you either love them or you don’t.

Their bitter flavor can make them contentious. Brussels sprouts are high in sulfur, which gives them a slightly bitter taste and a strong aroma. Scientists have discovered that some people have a genetic variation that makes them more sensitive to this bitterness.

“Only about 50 percent of the population has the gene to perceive their bitter taste,” Marysa Cardwell, a registered dietitian, told The Epoch Times. Meanwhile, others experience a bitter flavor from overcooking.

Regardless of how you feel about their flavor, there is no denying that these tiny vegetables are like a nutritional tsunami, offering a range of health benefits that make them a perfect side for your Christmas table—a tradition that has grown popular over the years.

Illustration by The Epoch Times, Shutterstock

Key Nutrients

Brussels sprouts are an excellent source of nutrients. A 100-gram serving is equal to a little more than one cup when raw. Some of Brussels sprouts’ most abundant nutrients are:

• Fiber: A 100-gram serving of Brussels sprouts contains 4 grams of fiber—14 percent of the daily value adults need.
• Vitamin C: A 100-gram serving contains an impressive 85 mg of this crucial vitamin, or 94 percent of the daily value we need. In fact, one cup of Brussels sprouts contains more vitamin C than an orange.
• Vitamin K: Brussels sprouts contain 177 mcg per 100-gram serving, exceeding the daily requirement—providing 148 percent of the daily value.
• Folate (B9): A 100-gram serving provides 61 mcg, or 15 percent of our daily needs.

Brussels sprouts also contain antioxidants such as sulforaphane and carotenoids, including beta-carotene, lutein, and zeaxanthin.

Health Benefits

The potent mix of protective plant compounds in Brussels sprouts—including the bitter sulfur—provides a unique array of health benefits.

Enhance Our Bodies’ Detox Ability

Brussels sprouts are a type of cruciferous vegetable and are also glucosinolate-rich. A defining feature of Brussels sprouts—and cruciferous vegetables in general—is their pungent, slightly bitter taste, which comes from sulfur-containing compounds called glucosinolates.

In a study published in Carcinogenesis, scientists found that eating Brussel sprouts significantly increased a vital detoxification enzyme: glutathione S-transferase (GST-alpha) in the body.

Glutathione S‑transferases (GSTs) are a family of detoxification enzymes that the body produces to help neutralize and eliminate harmful compounds, including carcinogens. This is one reason why eating cruciferous vegetables, such as Brussels sprouts, is often linked to a lower risk of certain cancers.

In the study, 10 healthy men ate a diet free of glucosinolate-containing foods for three weeks. After three weeks, half continued the same diet while the other half ate 300 grams of cooked Brussels sprouts daily. Blood samples were taken before and after the intervention.

The scientists found that in the control group, GST-alpha levels remained unchanged, whereas in the Brussels sprouts group, GST-alpha levels increased by 40 percent.

A second study published in Carcinogenesis found that Brussels sprouts increased GST enzyme levels not only in the blood but also in the gut, which may help the body neutralize carcinogens in the digestive tract. Ten healthy, nonsmoking men ate 300 grams of cooked Brussels sprouts daily for seven days, while another group followed a glucosinolate-free diet; the two groups then switched diets after a week. After just one week of eating Brussels sprouts, levels of certain detox enzymes in the rectum increased modestly—GST-alpha rose by about 30 percent and GST-pi by about 15 percent.

Reduce DNA Damage and Oxidative Stress

Research has shown that Brussels sprouts can reduce oxidative DNA damage in humans.

In a similar study, also published in Carcinogenesis, researchers found that eating Brussel sprouts reduced DNA damage. Ten healthy, nonsmoking men participated in the study and were first fed a diet free of cruciferous vegetables for three weeks. Afterward, five men continued on the same diet, and the other five ate 300 grams of cooked Brussels sprouts daily for three weeks.

The men who ate 300 grams of Brussels sprouts daily saw a reduction in 8-oxodG levels, a chemical released from DNA when it is stressed and damaged.

Another study found that eating Brussels sprouts protected cells from PhiP, a harmful compound formed when meat is cooked at high temperatures.

In the study, eight people ate 300 grams of Brussels sprouts daily, and researchers measured DNA damage before and after eating the vegetables.

The researchers found that eating Brussels sprouts made cells more resistant to PhiP, and that after ingestion, PhiP levels dropped by 97 percent. The sprouts also reduced oxidative stress, with hydrogen peroxide-induced DNA damage dropping by 39 percent.

The study found that Brussels sprouts significantly reduce several types of DNA damage by blocking the activation of a harmful carcinogen and scavenging reactive oxygen species.

Benefit Estrogen Metabolism

Cruciferous vegetables such as Brussels sprouts also affect hormones through compounds called indoles, which are known to alter estrogen metabolism in ways thought to be beneficial, such as reducing breast cancer risk.

Researchers set out to determine whether they could shift estrogen metabolism toward a more protective direction in human participants. In the study, volunteers took 500 mg of indole-3-carbinol (IC3) daily for one week.

They found that the IC3 significantly increased the amount of estrogen processed through a specific pathway—from approximately 29 to 46 percent. This pathway is considered a more protective and less carcinogenic way for the body to break down estrogen.

Another clinical trial found that when volunteers ate Brussels sprouts or cabbage, which are rich in glucosinolates—the precursors to I3C/DIM—the metabolite DIM was measurable in urine.

According to the Linus Pauling Institute, preclinical studies suggest that I3C and DIM and their anti-estrogenic activities may help reduce the risk of hormone-dependent cancers.

Additional Benefits

Brussels sprouts are rich in vitamins A and C, and contain lutein and zeaxanthin—all important for the health of our eyes. Lutein and zeaxanthin help protect the retina from damage, improve vision, and reduce the risk of developing cataracts and age-related macular degeneration.

They may also help keep blood sugar levels balanced. High in fiber and low in carbs, Brussels sprouts help slow glucose absorption and prevent blood sugar spikes. Several studies have found that eating more cruciferous vegetables may help with glucose control and improve insulin sensitivity.

Brussels sprouts also contain vitamins and nutrients critical for muscle and bone health. Ample vitamin K in Brussels sprouts helps to build and maintain bones, and calcium contributes to bone density and strength. Brussels sprouts’ high protein content, along with their vitamin C and potassium, support muscle function and repair.

How to Increase Absorption

The best way to retain heat-sensitive vitamins such as C and B in Brussels sprouts is to eat them raw. These vitamins are water-soluble, and their levels decrease with heat and cooking time.

Otherwise, Cardwell recommends roasting, steaming, or sautéing to improve their flavor. Additionally, it helps preserve nutrients, making them more easily absorbed.

“Pairing them with a good fat source when you cook them (olive oil, tallow, etc.) will help your body absorb vitamin K,” Jennifer Kling, a registered dietitian specializing in functional medicine, told The Epoch Times.

Brussels sprouts are a rich source of vitamin C, which helps your body absorb non-heme iron—not just from the sprouts themselves, but from the other plant-based foods in your meal.

Optimal Storage

Brussels sprouts like to be dry.

“The best way to store them is in a glass container in the fridge, unwashed and uncut—so keep them in their whole form,” Kling said. “It can also help to store them in a ventilated bag lined with a paper towel to prevent browning. Blanching vegetables before freezing is also a great way to preserve them.”

If prepping your sprouts for a recipe beforehand—by grating or chopping—place them in an airtight container in the fridge for no more than two days before using, as you need them to stay as fresh as possible.

Pro Tips

• Don’t wash Brussels sprouts before storing them in the fridge, as the moisture can cause them to spoil more quickly. Save washing until right before cooking.
• A quick rinse under cold water or soaking sprouts in a bowl is enough to remove dirt. Be sure to dry them thoroughly before cooking for optimal texture.
• Although Brussels sprouts will last one to two weeks in the fridge, they are best eaten within three to four days of purchase, as their natural sweetness diminishes over time.
• Some stores sell Brussels sprouts still attached to the stalks, which helps preserve their moisture and freshness.
• Carving an X in the bottom of the stem helps them to cook more evenly.
• Roasting or sautéing Brussels sprouts gives them a sweet, nutty flavor while minimizing the strong smell caused by their sulfur content, which intensifies with longer cooking. Boiling, on the other hand, can make them taste bitter and mushier, especially if prolonged.

Precautions

Brussels sprouts are considered safe, but do have some precautions, primarily because of their high vitamin K content and their effects on enzymes in the liver that break down medications.

Brussels sprouts contain compounds that can speed up liver metabolism, which may cause certain medications—especially those processed by glucuronidation, such as acetaminophen, statins, sedatives, estrogen, and some cancer drugs—to break down faster and become less effective. If you are taking any of these medications, or blood-thinning medication such as warfarin (Coumadin), speak with your health care provider before adding Brussels sprouts regularly to your diet.

In addition to their effect on medications, Brussels sprouts can affect digestion for some people.

“Some people with IBS or other digestive issues may find that Brussel sprouts are hard to digest,” Kling said. “They contain fructans (chains of fructose molecules) that can be hard for some individuals’ small intestines to break down, and fructans are easily fermented by gut bacteria.”

In sensitive people, she said, this can cause or worsen gastrointestinal symptoms such as bloating, gas, constipation, and diarrhea.

Recipe

Brussels sprouts make a lovely side dish for seasonal meals.

The following recipe, incorporating Brussels sprouts, is courtesy of Sheridan Genrich, a clinical nutritionist, naturopath, and Epoch Times health writer.

Roasted Brussels Sprouts and Baby Carrots

Ingredients

• 4 cups (1 pound) Brussel sprouts (smaller size is best or cut large in half), wash and trim ends
• 2 cups baby carrots, washed and trimmed ends
• 1 lemon, fresh (or 1 to 2 tablespoons lemon juice)
• 2 tablespoons melted butter or coconut oil
• 1 tablespoon garlic, minced
• 1 tablespoon rosemary, fresh is best

Directions

1. Preheat oven to 390 degrees Fahrenheit. 2. In a large pot, bring 6 cups of water to a boil. Add the Brussels sprouts and cook until tender, about seven minutes, and drain. 3. While in the pot, squeeze lemon juice over and add oil. Add in the carrots, garlic, and salt, then mix through well. Lay the sprouts and carrots out in a 9-by-13-inch baking dish. Sprinkle rosemary leaves over the top. 4. Level the vegetables in the dish. Roast for 20 to 25 minutes or cook in the air fryer for 20 minutes at the same temperature. They are ready when most of the vegetables are golden and crispy.

Fun Facts

• Brussels sprouts get their name from the fact that they were widely cultivated around Brussels, Belgium, in the 16th century.
• In 2013, a team of scientists and local schoolchildren used the energy from 1,000 Brussels sprouts to light a Christmas tree on London’s Southbank.
• Brussels sprouts taste better after a frost as the cold converts starches into sugars, giving them a sweeter, richer flavor.
• In Britain, Brussels sprouts are a traditional Christmas vegetable, often served as part of the holiday dinner.

Brussels Sprouts for Kids

The plentiful vitamins and minerals in Brussels sprouts support a child’s immune system, bone health, and brain development. They are also a great source of fiber, which promotes a healthy gut, and contain antioxidants that help protect against disease.

“My kids absolutely loved Brussels sprouts when they were toddlers and now as older kids. I roast my Brussels sprouts in a generous amount of avocado oil, salt, and ranch powder, and my kids—and adults—love it,” Cardwell said. “Sometimes, for added fun, we will drizzle with some balsamic sauce afterward.”

Below are some more yummy, kid-friendly recipes.

Illustration by The Epoch Times, Shutterstock

Brussels Sprout and Bacon Skewers

Cut or slice Brussels sprouts and alternate on skewers with bacon. Cook on the BBQ or grill for a delicious kid-friendly creation.

Parmesan Crusted Brussels Sprouts

Coating Brussels sprouts in a delicious, crispy mixture of bread crumbs and Parmesan cheese makes them a tasty, bite-sized treat that is perfect for dipping.