The Bitter, The Better

Brussels sprouts get a bad rap for being bitter and pungent, but it’s those very qualities that indicate one of their most beneficial nutrients: glucosinolates, a group of plant metabolites and precursors to the health-promoting phytonutrient sulforaphane. Glucosinolates give Brussels sprouts their bitterness, but are also anti-inflammatory, powerful antioxidants, and support the body in detoxing carcinogens and other harmful compounds.² Sulforaphane, as its name might suggest, has a slightly sulphuric taste and with its strong antioxidant properties, protects the brain, kidneys, liver, and heart from oxidative damage.³

Our Brussels-loving family members may have been on to something when they bribed us to try the bitter veg as kids—in addition to glucosinolates, Brussels sprouts are a rich source of vitamins A, C, and K, contain more potassium than a banana, and are a great source of fiber.^{4 5} So go ahead and take the Brussels sprouts bribe, indulge in the best of bitters, and your body will thank you!

Organic, Local, and In Season

Choosing organic veggies as they come into season is a great way to keep those fall feasts the most nutritious and environmentally friendly they can be. In the U.S., Brussels sprouts are harvested from fall through winter and contain the highest levels of nutrients during this time.⁶ Growing foods out of their season creates more of a demand for pesticides, as the crops aren’t growing in their natural conditions. Conventionally farmed Brussels sprouts are sprayed with chlorpyifos, dimethoate, and imidacloprid—pesticides known to disrupt the endocrine system, neurofunction, and cause harm to bees. The same glucosinolates that provide us with nutrition and the signature flavor of Brussels sprouts are also a natural pesticide—no need for harmful sprays!⁷

Pass the Brussels, Please

The air is crisp as leaves of all colors float down from the trees—a perfect setting for a feast of autumn’s bountiful harvest with loved ones. As the bowl of Brussels sprouts makes its way around the table, here are some fun facts you can share:

• Brussels sprouts are in fact named after the city Brussels in Belgium.
• In 2013 a group of students in the U.K. used the electrolytes of 1,000 Brussels sprouts to power the lights of a Christmas tree.⁸
• In Traditional Chinese Medicine, it is important to taste the bitterness of foods, as the taste signals to your body what to do with the nutrients.⁹

Roasted Brussels Sprouts with Parmesan

This recipe takes a holiday staple—roasted Brussels sprouts—up a notch with the savory flavors of garlic and Parmesan cheese. Roasting the Brussels sprouts on a sheet pan results in irresistible crispy, crunchy cheese edges and brings out the natural sweetness of the vegetable.

GET THE RECIPE

References

1. Nela Gorovic, Shoaib Afzal, Anne Tjønneland, Kim Overvad, Ulla Vogel, Christina Albrechtsen & Henrik E. Poulsen (2011) Genetic variation in the hTAS2R38  receptor and brassica vegetable intake, Scandinavian Journal of Clinical and Laboratory Investigation, 71:4, 274-279, DOI: 10.3109/00365513.2011.559553
2. Akram, M., Jabeen, F., Riaz, M., Khan, F. S., Okushanova, E., Imran, M., Shariati, M. A., Riaz, T., Egbuna, C., & Ezeofor, N. J. (2021). Health benefits of glucosinolate isolated from cruciferous and other vegetables. In Preparation of Phytopharmaceuticals for the Management of Disorders (pp. 361–371). Elsevier. https://doi.org/10.1016/B978-0-12-820284-5.00006-X
3. Guerrero-Beltrán, C. E., Calderón-Oliver, M., Pedraza-Chaverri, J., & Chirino, Y. I. (2012). Protective effect of sulforaphane against oxidative stress: Recent advances. Experimental and Toxicologic Pathology, 64(5), 503–508. https://doi.org/10.1016/j.etp.2010.11.005
4. Fooddata Central - Brussels Sprouts. USDA FoodData Central. (n.d.). Retrieved August 2022, from https://fdc.nal.usda.gov/fdc-app.html
5. Cooking through Winter's bitter bounty. Environmental Working Group. (2022, August 30). Retrieved August 2022, from https://www.ewg.org/news-insights/news/cooking-through-winters-bitter-b…
6. Aires, A., Fernandes, C., Carvalho, R., Bennett, R. N., Saavedra, M. J., & Rosa, E. A. S. (2011). Seasonal Effects on Bioactive Compounds and Antioxidant Capacity of Six Economically Important Brassica Vegetables. 17.
7. Drewnowski, A., & Gomez-Carneros, C. (2000). Bitter taste, phytonutrients, and the consumer: A review. The American Journal of Clinical Nutrition, 72(6), 1424–1435. https://doi.org/10.1093/ajcn/72.6.1424
8. Fincher, J. (2015, May 2). London Christmas tree powered by a Brussels Sprout Battery. New Atlas. Retrieved August 2022, from https://newatlas.com/christmas-tree-brussels-sprout-battery/30121/
9. Behrens, M., Gu, M., Fan, S., Huang, C., & Meyerhof, W. (2018). Bitter substances from plants used in traditional Chinese medicine exert biased activation of human bitter taste receptors. Chemical biology & drug design, 91(2), 422–433. https://doi.org/10.1111/cbdd.13089