Health Benefits of Brussel Sprouts (C’mon Keep an Open Mind)

By on March 6, 2014

Mmmmmm – brussel sprouts…Homemade Grilled Brussel Sprouts

There’s a sentence that I never would have imagined saying when I was younger.

Nowadays though – I really do love them.

Once I gave them a fair shot anyway.

But for a while, perhaps like many of you, all I had to do was hear the word ‘sprouts’ and I would immediately associate it with diet, restriction and my disdain toward most vegetables.

It didn’t matter what kind of sprout it was nor whether or not the cool kids ate them.

I would not eat them on a train. I would not eat them in a tree.

I wouldn’t stand for them in a car…I was like “just let me be!”

And NEVER did I think that I would not only learn to love brussel sprouts, but become capable of actually craving them!

But I’ve completely changed my tune on this one.

And part of the reason for this is because I’m aware of the health benefits they have to offer.

So I kept an open mind, allowed myself to try them out in spite of the fact that my prior conditioning against them prevented me from doing so…and now I’m going to share with you why you may just want to give them a try.

The Health Benefits of Brussel Sprouts

Brussel sprouts have some pretty impressive health benefits…

The most common ones are:

  • essential vitamins and minerals
  • anti-inflammatory support
  • digestive benefits

We’ll go over these one by one.

Essential Vitamins and Nutrients

Brussel sprouts contains vitamins A, C, K, B1,2,3,5 and 6, in addition to iron, manganese, calcium, phosporous, potassium, folate, copper and zinc – just to name a few.

They also happen to be very low in calories (only 56 calories per cup – cooked) and are very low in the glycemic index.

This makes this a nutrient dense food – and if you can allow yourself to keep an open mind to trying them enough times, and prepared in enough ways until you find a way to like them – you’ll get to experience the benefits of eating for health – which is ideal for permanent weight management.

Anti-Inflammatory Support

There are many things that contribute to inflammation – including lack of sleep, toxins in the food, air and water, stress, medications and so on.

I think it’s pretty safe to say that many of us live our lives in a chronic state of stress – between rushing around to take care of our normal day to day needs, in addition to our mental and emotional states of imbalance which happen in response to being in a state of survival most of the time.

So knowing this, it’s important to consume foods that help combat this condition.

Brussel sprouts contain vitamin kglucosinolate and believe it or not, omega 3 fatty acids – all of which are fantastic antidotes for inflammation.

Our bodies are filled with energy – and stress of any kind…especially if unexpressed and unacknowledged…allows this energy to become toxic…and will stay put in our systems and wreak havoc on our health.

So in combination with a good dose of expanding our level of human consciousness, complementing this practice with a ‘diet’ that includes helping to eliminate ANY form of toxicity will serve you well.

Digestive Benefits

Brussle sprouts are not only easy to digest because they are a clean and living food item – but they’re also high in fiber…which helps bind to toxins in an effort to push them right on out of our body.

Only a half a cup of brussel sprouts contains two grams of fiber…and if you consider that this is a pretty small serving size, you’ll see that it doesn’t take much to increase your consumption of this high quality nutrient.

Many of us, thanks to the level of toxins present in the body – and especially in the colon – could use a little help in cleaning out our guts…to put it mildly. Brussel sprouts can help us to do this – but again…only if we’re willing to eat them.

So this leads to some suggestions…

How to Learn to Like Brussel Sprouts

There’s no question that brussel sprouts can have a rather strong flavor – and ‘aroma’, especially when overcooked, so steaming them, or lightly boiling them to the point where they are still vibrant in color with a nice, rich texture are ideal.

As far as flavor, this is where we can have some fun.

I personally love steamed, or lightly grilled brussel sprouts with a touch of lemon, pepper and garlic.

I’ve also had them prepared with a smidgen of salt or butter as well and while I know that butter isn’t exactly considered a health food…if using a small amount of it is what will enable you to eat them vs. not eating them at all, then I say go with the path of least resistance and use an organic butter.

Once you get used to the flavor of brussel sprouts in general, then you may decide to try some different methods of preparing them.

It’s really be about keeping an open mind and lining up with the desire for overall good health.

So what’s your favorite way of preparing brussel sprouts? Share your ideas with us in the comments section.

About Dana Gore

Author of the book A Simple Guide to Exercise Safety (What You Don't Know CAN Hurt You), Dana Gore completed the curriculum at Fitness Institute International, Inc. as an outstanding graduate in 2009.


  1. Dennis Melvin

    March 8, 2014 at 1:23 am

    Still yuk!

    • Dana Gore

      March 8, 2014 at 2:48 am

      LOL…well I guess not everyone is meant to eat them.
      Still…you may want to check out the recipe below – shared by another reader.

  2. Gwendy

    March 8, 2014 at 2:09 am

    Here’s a recipe I love!
    Brussel Sprouts with Asparagus and Bacon
    2 T. butter
    1 c. sweet onion, diced
    2 c. asparagus
    2 lbs. Brussel sprouts, halved
    1/2 c. pre-cooked bacon, chopped into pieces
    Melt butter in saute pan; add diced onions and saute until translucent and slightly soft; add halved Brussel sprouts and toss to coat with melted butter.
    When slightly browned, turn over the sprouts and add asparagus pieces; continue to cook on medium heat, stirring often, until onions, asparagus and Brussel sprouts are all slightly browned. Remove from heat; add bacon adn serve warm!

    Try it — delicious AND good for you!!

    • Dana Gore

      March 8, 2014 at 2:47 am

      Hi Gwendy,

      Thanks for sharing this recipe!
      It’ll help others who want to give them a try – but aren’t aware of ways to prepare them so that they would taste good.
      It’s funny that asparagus is one of the ingredients listed here – because like brussel sprouts – I wouldn’t have anything to do with it until I allowed myself to give it a chance. Now I LOVE it.

      I appreciate your sharing this with us! Thank-you so much.

  3. Amanda

    March 8, 2014 at 2:16 am

    I used to loathe the idea of brussel sprouts, but finally I opened up my mind to them and now, I love them! My favorite way of cooking them is coating them with a little olive oil and garlic salt/pepper and then roasting them in the oven. They are delicious and make a good side to almost any meal – especially fish
    I didn’t know all the health benefits, so thank you! Glad to know how many nutrients and the inflammatory support they give!

    • Dana Gore

      March 8, 2014 at 2:42 am

      Hi Amanda,

      You sound like me…lol. I couldn’t stand the thought of them either – but now I think they’re fantastic.
      Your recipe sounds simple and delicious!
      And I agree that they make an excellent side when preparing fish.
      For me – the key to learning to love many of the foods that I used to hate was to become aware of the health benefits.
      It added a sense of logic to the idea of opening my mind to try new things – and it worked.
      Thanks so much for your comment.

  4. Kea

    March 8, 2014 at 2:53 am

    I cut them in half, toss with olive oil and pepper and pop in the oven. Love them (and now my 12 year old does too).

    • Dana Gore

      March 8, 2014 at 3:22 am

      Hi Kea,

      That sounds simple and easy.
      And I think the fact that your 12 yr old loves them too is a great thing.
      I wish I’d had better eating habits when I was that young.

      Thanks so much for your comment!

  5. Nicki Kelly

    June 7, 2015 at 12:54 am

    When I was little my mom used to have to chase me around the dinner table to get me to eat my brussel sprouts. She tried every which way, to no avail. In Hungary [where I was born] they mainly cooked it in a thickened white sauce. And honestly, that is the only way I WON’T eat them now. Every other ‘clean’ recipe without the gooey sauce is just fine by me. How about the one below:

    2 pounds Brussels sprouts, trimmed and halved
    1 cup pecans, roughly chopped
    2 tablespoons olive oil
    2 cloves garlic, finely chopped
    kosher salt and black pepper
    Heat oven to 400° F. On a large rimmed baking sheet, toss the Brussels sprouts, pecans, oil, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
    Turn the Brussels sprouts cut-side down.
    Roast until golden and tender, 20 to 25 minutes. YUM!

    • Dana Gore

      June 7, 2015 at 1:58 am

      Hey Nicki,

      Who would have thought (as you were running away from those mean and nasty brussel sprouts) that you would eventually grow up to appreciate and enjoy them?
      I can totally relate. When I was a kid, I wouldn’t have touched them if you had paid me.
      Now I absolutely LOVE them…and like you, I prefer them in a clean and simple recipe.
      The other readers and I really appreciate the recipe you shared. Pecans are so yummy. I add them into salads and other veggie dishes. I’ll have to give this one a try.

      Thanks so much for your comment!

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