The Veggie Breakdown: Episode 1 — Brussels Sprouts

MICRONUTRIENTS  

Brussels sprouts pack a serious punch in a small package. A cooked 78-gram serving delivers over 90% of your daily vitamin K, more than half your vitamin C, and a solid dose of folate. You’ll also find manganese, vitamin A, B6, potassium, and trace omega-3s. These nutrients support blood clotting, immune function, DNA repair, and anti-inflammatory pathways.

MACRONUTRIENTS  

Low in calories and high in fiber, Brussels sprouts offer about 28 calories, 2 grams of protein, 5.5 grams of carbohydrates (mostly complex and fibrous), and barely any fat. They’re ideal for volume eating, gut health, and satiety without compromising energy balance.

ORIGIN  

Brussels sprouts earned their name from the city of Brussels, Belgium, where they were cultivated in the 16th century. They’re part of the Brassica family, alongside broccoli, kale, and cauliflower, and likely evolved from wild cabbage varieties grown in ancient Rome.

COLOR AND PHYTOCHEMICALS  

Their deep green color signals chlorophyll and glucosinolates, sulfur-containing compounds with potential anti-cancer effects. These phytochemicals are responsible for the bitter taste when overcooked, but roasting or sautéing unlocks a nutty sweetness and preserves their antioxidant profile.

BENEFITS  

Brussels sprouts support heart health, bone density, and cellular detoxification. Their fiber aids digestion, while vitamin K and calcium contribute to skeletal integrity. Antioxidants like kaempferol help reduce inflammation and may play a role in cancer prevention.

COACHING SPOTLIGHT  

For aging adults or veggie-resistant clients, roasting with olive oil and garlic can transform bitterness into caramelized appeal. Shredding raw sprouts into slaws adds texture and crunch. Pairing with citrus not only enhances flavor but boosts vitamin C absorption.

MOVEMENT MYTHS (NUTRITION EDITION)  

Myth: Brussels sprouts harm thyroid function.  

Truth: Only in excessive, raw amounts. Cooking deactivates most goitrogens. For nearly everyone, they’re safe and beneficial.