What Happens When You Eat Brussels Sprouts Every Day?

Brussels sprouts have come a long way from their reputation as the dreaded vegetable on dinner plates. These tiny green gems pack a nutritional punch, delivering a bundle of health benefits when you incorporate them into your daily routine. But what exactly happens to your body when you make Brussels sprouts a daily habit?

“Brussels sprouts are packed with key nutrients like vitamin K, vitamin C and fiber, which play vital roles in supporting overall health,” says Toby Amidor, M.S., RDN. “Additionally, the unique compounds found in these cruciferous vegetables may provide protective benefits, potentially reducing the risk of certain diseases over time.”

Why We Love Brussels Sprouts

Support Gut Health

Your digestive system gets a major boost when you eat Brussels sprouts regularly. These mini cabbage-looking veggies are loaded with fiber, containing about 4 grams per cup of cooked sprouts. Much of the fiber found in Brussels sprouts are considered prebiotic fiber, acting as fuel for the beneficial bacteria in your gut, helping them thrive and maintain a healthy microbiome balance.

The fiber also helps regulate bowel movements. Regular consumption of Brussels sprouts (or other cruciferous veggies) may lead to improved digestion and help protect against gut inflammation.

May Help Reduce Cancer Risk

Brussels sprouts contain powerful compounds called glucosinolates, which break down into sulforaphane when chewed due to the myrosinase enzyme present in the plant. This compound has been extensively studied for its potential anti-cancer properties, particularly against colorectal, lung and prostate cancers. “What makes sulforaphane so promising is its role in disrupting cancer cell pathways in different ways, including potentially changing how certain genes behave to prevent the cancer from developing,” explains Johannah Katz, M.A., RD.

Research suggests that sulforaphane helps activate the body’s natural detoxification enzymes while also inhibiting the growth of cancer cells. As is the case with eating other cruciferous veggies (like broccoli or cauliflower), the regular consumption of Brussels sprouts may provide a protective effect by supporting your body’s ability to neutralize harmful substances and reduce oxidative stress that can damage cells over time. “Sulforaphane’s ability to reduce inflammation in the body is another key factor in its cancer-fighting potential, as chronic inflammation is often linked to the development of cancer, Katz adds.”,

May Support Immune Health

Your immune system receives significant support from the vitamin C content in Brussels sprouts. “Just one cup of cooked Brussels sprouts provides more than 100% of your daily vitamin C needs, making them one of the most concentrated sources of this essential nutrient,” explains Whitney Stuart, M.S., RDN, CDECS.

Vitamin C acts as a powerful antioxidant, protecting immune cells from damage while supporting the production of white blood cells. Regular intake helps maintain the integrity of your skin and mucous membranes, which serve as your body’s first line of defense against pathogens.

Provide Bone Support

Brussels sprouts are exceptionally rich in vitamin K, specifically vitamin K1 (phylloquinone), providing more than 200% of the daily value in a single cup. Vitamin K is essential for helping your body use calcium effectively and building a strong bone matrix, making Brussels sprouts a valuable addition to a bone-friendly diet.

Side note: There are two main forms of vitamin K—K1 and K2. While vitamin K2 (found in animal-based and fermented foods) is often linked to improving bone mineral density and reducing fracture risk, K1, the type found in Brussels sprouts, still plays a role in overall bone health.

Good for the Heart

Many nutrients found in Brussels sprouts work together to promote cardiovascular health. For example, the soluble fiber helps lower cholesterol levels by binding to bile acids in the digestive system, encouraging your body to use cholesterol to make more bile acids.

Additionally, the potassium content helps regulate blood pressure by counteracting the effects of sodium and supporting proper muscle function in the heart. They are naturally lower in sodium, which is another factor that makes them a great food for supporting heart health.

Nutrition Information

Brussels sprouts pack an impressive nutritional punch in a low-calorie package. These cruciferous vegetables are particularly notable for their exceptional vitamin K content, substantial vitamin C levels, and meaningful amounts of fiber and folate.

Per 1 cup of cooked Brussels sprouts:

• Calories: 56
• Carbohydrates: 11g
• Dietary fiber: 4g
• Total sugar: 3g
• Added sugar: 0g
• Protein: 4g
• Total fat: 0.6g
• Saturated fat: 0.2g
• Cholesterol: 0mg
• Sodium: 32mg
• Vitamin K: 219mcg (182% DV)
• Vitamin C: 97mg (108% DV)
• Folate: 94mcg (24% DV)

**Sugar in Brussels sprouts is naturally occurring.

Are Brussels Sprouts Safe for Everyone?

While Brussels sprouts are generally safe for most people, there are some considerations to keep in mind. People taking blood-thinning medications like warfarin should consult their healthcare provider before significantly increasing their Brussels sprouts intake, as the high vitamin K content can interfere with medication effectiveness.

Brussels sprouts belong to the cruciferous vegetable family and contain compounds called goitrogens, which may interfere with thyroid function in people with existing thyroid conditions. However, cooking Brussels sprouts reduces these compounds, and moderate consumption is typically safe for most individuals. Those with sensitive digestive systems may experience gas or bloating initially, but this usually improves as the body adjusts to increased fiber intake.

5 Ways to Enjoy Brussels Sprouts

• Roasted with olive oil and garlic: Halve the sprouts, toss with olive oil, minced garlic, salt and pepper, then roast at 400°F for 20-25 minutes until crispy and caramelized.
• Shredded in salads: Use a sharp knife or mandoline to thinly slice raw Brussels sprouts, then massage with lemon juice and olive oil for a crunchy, nutritious salad base.
• Sautéed with bacon and onions: Cook diced bacon until crispy, add sliced Brussels sprouts and onions, and sauté until tender for a flavorful side dish.
• In stir-fries: Cut Brussels sprouts into quarters and add them to your favorite stir-fry during the last few minutes of cooking for added crunch and nutrition.
• Grilled on skewers: Thread whole small Brussels sprouts onto skewers, brush with olive oil and seasonings, then grill for 10-12 minutes, turning occasionally.

Our Expert Take

Brussels sprouts deserve their status as a nutritional superstar. When eaten regularly, they provide your body with an impressive array of vitamins, minerals, and beneficial compounds that support multiple aspects of health. From supporting bone health and immunity to potentially reducing cancer risk and supporting heart health, these versatile vegetables offer benefits that extend far beyond their modest calorie count.

The key to maximizing the benefits of Brussels sprouts is consistency and proper preparation. While the sulfur compounds that give them their distinctive taste may take some getting used to, the long-term health advantages make them worth incorporating into your regular meal rotation. Whether roasted, sautéed, or enjoyed raw in salads, Brussels sprouts can be a delicious and nutritious addition to a balanced diet.