Brussels sprouts are related to including broccoli, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, Chinese cabbage, arugula, horseradish, radish, wasabi and watercress. These are called cruciferous vegetables or Brassiceae. One cup of Brussels sprouts contains significant amounts of necessary vitamins, minerals and fiber. Cooking can reduce the amount of vitamin C somewhat, but eating them raw can cause gas and bloating in some people. Generally they are cooked and then served hot, cold or at room temperature.
Vitamin A
Brussels sprouts contain over 1100 IU of vitamin A in a 1 cup serving. Vitamin A is necessary for good vision, immunity, growth and development and red blood cell production. The recommended daily amount (RDA) is 700 to 900mcg per day, as recommended by the Linus Pauling Institute.
Thiamin
They also contain 0.17mg of thiamin or vitamin B1. Thiamin deficiency can contribute to Alzheimer's disease, congestive heart failure, cataracts and cancer. The RDA is 1.2mg/day for men and 1.1mg/day for women.
Riboflavin
Riboflavin helps to prevent cataracts and migraine headaches. Brussels sprouts contain 0.12mg. in a 1 cup serving. The RDA is 1.3mg/day for men and 1.1mg/day for women.
Niacin
A 1 cup serving of Brussels sprouts contains 0.95mg of niacin. The RDA is 16mg/day for men and 14mg/day for women. It helps to prevent cancer and insulin dependent diabetes mellitus. Don't exceed 30mg/day unless it is prescribed by a physician.
Vitamin B6
Vitamin B6 cannot be produced by your body and so it is necessary to consume enough in your diet. It benefits the nervous system, red blood cell production and converts tryptophan to niacin, decreasing the need for dietary niacin. Vitamin B6 decreases the effect of steroid hormones, and may have potential to help with diseases affected by steroid hormones, including breast and prostate cancers. Brussels sprouts contain 0.28mg of B6, and the RDA is 2mg/day from a multi-vitamin.
Vitamin C
The RDA for vitamin C is 400mg/day, or 435mg/day for smokers. One cup of Brussels sprouts contains nearly 100mg of vitamin C ,which is important for immunity. Vitamin C is an antioxidant, protects against damage from free radicals and exposure to toxins and pollutants.
Vitamin E
Vitamin E is an important antioxidant. The RDA is 400 IU/day or 134 mg, in the form of a vitamin supplement taken with meals, according to the Linus Pauling Institute. One cup of Brussels sprouts contains about 1.4mg of vitamin E.
Vitamin K
Vitamin K prevents loss of blood by contributing to the formation of clots. Your body stores very little vitamin K, so it is necessary to obtain it through adequate diet. The RDA of vitamin K is 10mcg/day and 1 cup of Brussels sprouts contains over 200mcg.
Pantothenic Acid
Pantothenic acid speeds wound healing and helps lower serum cholesterol. The RDA is 5mg/day. One cup of Brussels sprouts contains 0.4mg of panthothenic acid.
Other Nutrients
One serving of Brussels sprouts contains 4g protein, 1g fat, 4.1g fiber, 56mg calcium, 1.9mg iron and 495mg potassium.
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