Know Your Food Plate: Brussels Sprouts

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 27, 2025

Introduction

Brussels sprouts are small, round, green vegetables that belong to the cruciferous family, which also includes broccoli, cabbage, and kale. These nutritious mini vegetables have gained popularity in recent years, particularly in Indian supermarkets, where they are increasingly recognized for their health benefits and versatility in cooking. With their unique flavor profile and impressive nutrient density, Brussels sprouts are not only a delicious addition to various dishes but also a powerhouse of health benefits, making them a valuable component of a balanced diet.

As more people become health-conscious and seek out nutrient-rich foods, Brussels sprouts have emerged as a favored choice due to their high fiber content, essential vitamins, and antioxidants. Their growing presence in Indian markets reflects a shift towards embracing diverse and health-promoting foods that can easily be incorporated into traditional and modern culinary practices.

Key Nutritional Components and Benefits

Fiber – Brussels sprouts are an excellent source of dietary fiber, which plays a crucial role in supporting digestion. A high-fiber diet aids in maintaining regular bowel movements, preventing constipation, and promoting a healthy gut microbiome. Fiber also contributes to a feeling of fullness, which can help with weight management.
Vitamin C – These vegetables are rich in vitamin C, an essential nutrient that boosts immunity by enhancing the function of immune cells and acting as an antioxidant. Vitamin C also plays a vital role in collagen production, which is important for skin health and wound healing. Additionally, it helps in the absorption of iron from plant-based sources, making Brussels sprouts a great choice for vegetarians.
Vitamin K – Brussels sprouts are a significant source of vitamin K, which is essential for maintaining bone health and proper blood clotting. Adequate vitamin K intake is associated with a reduced risk of fractures and osteoporosis. This vitamin also supports cardiovascular health by helping to regulate calcium levels in the blood.
Antioxidants – These mini cruciferous vegetables are packed with antioxidants, including glucosinolates and kaempferol, which help reduce inflammation and combat oxidative stress in the body. Antioxidants are crucial in protecting cells from damage caused by free radicals, thereby lowering the risk of chronic diseases such as heart disease and cancer.

Health Benefits

Supports heart health – The combination of fiber, antioxidants, and anti-inflammatory compounds in Brussels sprouts contributes to heart health by improving cholesterol levels, reducing blood pressure, and enhancing overall cardiovascular function. Regular consumption may lower the risk of heart disease.
Enhances immune function – The high levels of vitamin C and antioxidants in Brussels sprouts help strengthen the immune system, making the body more resilient against infections and illnesses. This is particularly important during cold and flu seasons when immune support is essential.
Promotes digestive health – The fiber content in Brussels sprouts aids in digestion by promoting regular bowel movements and supporting a healthy gut environment. This can lead to improved nutrient absorption and a lower risk of digestive disorders.
May reduce chronic inflammation – The anti-inflammatory properties of Brussels sprouts can help mitigate chronic inflammation, which is linked to various health issues, including arthritis, heart disease, and certain cancers. Incorporating these vegetables into the diet may contribute to a healthier inflammatory response.

Easy Recipes with Brussels Sprouts

Brussels sprouts are a nutritious and versatile vegetable that can be incorporated into various Indian dishes. Here are five easy Indian recipes featuring Brussels sprouts that are sure to delight your taste buds:

Brussels Sprouts Sabzi: A simple stir-fry with spices like cumin, turmeric, and garam masala, cooked until tender and served with roti.
Brussels Sprouts Curry: A creamy curry made with coconut milk, tomatoes, and a blend of spices, perfect for pairing with rice.
Brussels Sprouts Pakoras: Crispy fritters made by dipping Brussels sprouts in a spiced chickpea flour batter and deep-frying until golden brown.
Brussels Sprouts Pulao: A fragrant rice dish cooked with Brussels sprouts, spices, and herbs, making it a wholesome one-pot meal.
Brussels Sprouts Tikki: Spiced potato and Brussels sprouts patties that are shallow-fried until crispy and served with chutney.