Are Brussels Sprouts Bad For You?
Short answer
Brussels sprouts are mostly good for you. The cruciferous vegetable helps improve bone, eye and skin health and may even prevent cancer. However, Brussels sprouts also contain vitamin K, which interferes with certain blood-clotting medications.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Brussels sprouts get a bad rap for their bitter taste and pungent odor. However, the leafy green vegetable offers many nutritional benefits—and if you prepare and season them properly, the taste and smell are fairly easy to get past.
So what exactly makes Brussels sprouts so good for you?
The USDA National Nutrient Database reports that a single one cup of raw Brussels sprouts provides three grams of protein, two grams of fiber and zero grams of fat for only 38 calories. Yet despite being relatively low in calories, this vegetable is incredibly nutrient-dense. In the same one-cup serving, Brussels sprouts deliver nearly 200 percent of your daily recommended value of vitamin K, plus 125 percent of vitamin C.
Both nutrients are crucial to bone and tissue health. Vitamin K helps improve your body’s absorption of calcium, which is probably why high levels of intake have been shown to reduce the risk of bone fracture. On the other hand, vitamin C supports your eye and skin health. It provides greater protection against damaging UV rays, which can lead to vision loss, premature aging and even melanoma.
And speaking of cancer, Brussels sprouts also contain sulforaphane—a super-nutrient proven to block a harmful enzyme linked to the progression of cancer cells. Since the mid-1980s, many different research studies have linked sulforaphane-rich cruciferous vegetables with an overall reduced risk of cancer.
Eating more Brussels sprouts has a lot of perks—but unfortunately for those taking certain blood-thinning medications, eating too much can have serious side effects. Because while vitamin K does a lot of good for the body, it also contains blood-clotting factors which can counteract your medication, causing potentially fatal blockages. So if you have a blood disorder or are currently taking blood thinners, you should consult with your physician prior to adding more Brussels sprouts (or any food rich in vitamin K) to your diet.
If you are cleared to get more cruciferous in your life, there are a few things you can do to improve the taste of Brussels sprouts: buy them fresh, keep them fresh and cook them properly. How do you know which ones are freshest? Look for Brussels with tight, firm leaves—loose ones falling off the sprout indicate that they are old. Once you get them home, place them in an airtight bag and refrigerate them. When you go to prepare them, consider roasting them, as this helps enhance their natural flavor. Overcooking Brussels sprouts (which is easy to do with boiling) makes them more bitter—plus you lose some of their key nutritional value.
Possible short-term side effects
- flatulence
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abdominal discomfort or cramps
Ingredients to be aware of
Benefits
- improves bone health
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provides uv protection for eyes/skin
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boosts the immune system
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helps fight cancer
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