When it comes to lowering blood pressure, the best foods to eat contain magnesium, potassium, antioxidants, and fiber. Those nutrients work to relax blood vessels and balance sodium levels in the body. Beets are typically the go-to vegetable for improving blood pressure levels because they contain nitrates. Nitrates help relax blood vessels and support healthy blood pressure levels. 

Beets are not the only food that can make a difference in your levels, though. Leafy greens, berries, and several other foods contain nutrients that aid blood pressure reduction. For your reference, high blood pressure is generally defined by a blood pressure reading that is consistently 130/80 mm Hg or above. The top number indicates systolic pressure, while the b bottom number indicates diastolic pressure. Continue reading to learn which foods can help lower blood pressure levels. 

Legumes

Lentils, beans, and chickpeas are common legumes that are rich in fiber, magnesium, and potassium, all of which support healthy blood pressure. Potassium is especially important for helping the body get rid of excess sodium, which holds on to water. When the body releases sodium, it gets rid of extra fluid, which can also help lower blood pressure. Statistically, people who regularly eat legumes have lower blood pressure and a lower risk of stroke. 

Walnuts

As a rich source of ALA, a plant-based omega-3 fatty acid, walnuts may encourage better heart function. Walnuts also contain potassium, fiber, antioxidants, and magnesium, which help regulate blood pressure. A two-year study of older adults found that adding walnuts to the diet led to modest reductions in systolic blood pressure. The biggest benefits were seen in subjects who had higher blood pressure at the beginning of the study. 

Berries

Berries are naturally rich in vitamin C, which is a powerful antioxidant, but they also contain anthocyanins. These compounds work to boost nitric oxide production in the body. Although more research is necessary, a 2021 study found that people who ate 1.5 cups of berries per day had lower blood pressure than those who did not eat berries. As a quick note, both fresh and frozen berries offer similar benefits. 

Leafy Greens

Research suggests that spinach, chard, kale, and other leafy greens are naturally rich in nitrates, which are found in beets. Nitrates supply the body with nitric oxide, which relaxes blood vessels, allowing for better oxygen and blood flow. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers. 

Avocado

Naturally rich in potassium, magnesium, fiber, and monounsaturated fats, avocados make for great additions to any diet. One cup of sliced avocado satisfies nearly 15% of the recommended daily intake (RDI) of potassium. Magnesium is integral for the many roles it plays in the body, including the widening of blood vessels. It does this by blocking the effects of calcium, which can cause blood vessels to tighten. A study from 2023 found that people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. For reference, one serving is about half of a medium avocado.

Bananas And Apples

Bananas are not just valuable for their potassium content, but also their fiber and antioxidants, which work to protect cells from free radical damage. A 2024 study observed people with high blood pressure who ate bananas three to six times per week. Compared to those who ate bananas less than once per month, the banana group had a lower risk of death. The benefit was even greater when participants consumed bananas alongside other fruits, especially apples. In fact, eating apples and bananas several times per week was associated with the largest reduction in overall mortality risk. 

Oats

Oats are naturally rich in beta-glucan, a type of soluble fiber that helps support healthy cholesterol levels and overall heart health. It may also play a role in lowering blood pressure. A 2023 review of studies found that eating oats on a regular basis can help lower systolic blood pressure. That was especially true for people with high blood pressure or when oats replaced refined grains in peoples’ diets.

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A stroke is a medical emergency and a life-altering event. Chances are that you probably know someone who has been affected by one, the most common of which is an ischemic stroke. This type of stroke occurs when the blood supply to part of the brain is either reduced or blocked. That prevents the delivery of oxygen and nutrients to brain tissue. As a result, brain cells begin to die in minutes. Another type of stroke is a hemorrhagic stroke, which happens when a blood vessel in the brain leaks or bursts, causing bleeding in the brain. Blood increases pressure on brain cells, causing damage. 

That was a lot of information to begin an article, but there is some light at the end of that seemingly dark tunnel. Nearly 80% of strokes are preventable, and cardiologists suggest several things you can do to reduce the risk of stroke. Stroke risk is something that builds over time through various factors like lifestyle habits, blood pressure, and underlying health conditions. Consider the following four things to help reduce your risk of stroke. 

Control Your Cholesterol

If you have higher levels of “bad” low-density lipoprotein (LDL) cholesterol, you have a higher risk of fatty deposits building up in your arteries. Plaque narrows the arteries that lead to the brain, which can lead to a blood clot that causes an ischemic stroke. By lowering LDL cholesterol levels, you can help slow or reverse plaque buildup in the arteries. Ideally, keep your LDL below 100 mg/dL. For those at higher risk or who have previously had a stroke, new guidelines suggest keeping LDL levels below 70 mg/dL. 

Simple lifestyle changes can help you keep cholesterol levels down. Eating a heart-healthy diet, limiting your sodium intake, and focusing on healthy fats are great first steps. Avoid ultra-processed foods at all costs! Additionally, watch out for condiments and dressings, which can contain trans and saturated fats, excess sodium, and preservatives. Cut back on full-fat dairy and meat, as those are two sources of saturated fats, which contribute to high levels of LDL cholesterol.

Eat A Heart-Healthy Diet

According to dietitians, the Mediterranean diet has proven to significantly reduce the risk of stroke. This diet emphasizes the consumption of fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and seeds), and lean proteins, especially fish and poultry. It also calls for you to limit your intake of sugar, processed foods, and red meat. One study followed women who adhered to the Mediterranean diet for over two decades. The results indicated that those who followed it more closely had a 25% lower risk of stroke. 

The Dietary Approaches to Stop Hypertension (DASH) diet is also a heart-healthy eating pattern. It emphasizes potassium-rich foods and a lower intake of high-sodium foods. According to one study, those who followed the DASH diet significantly reduced systolic blood pressure by up to 4.6 mmHg, and diastolic blood pressure by up to 1.1. mmHg. Another study found that individuals with high risk of heart disease who followed either the Mediterranean diet or DASH diet had a lower risk of total stroke or ischemic stroke. 

Manage Your Blood Pressure

Hypertension, or high blood pressure, is the single most important and controllable risk factor for stroke. High blood pressure weakens and damages arteries throughout the body, which increases the likelihood of them rupturing or becoming clogged. You could aim for a target blood pressure of less than 130/80 mmHg to reduce your risk of stroke and other cardiovascular events, such as heart attack. 

Even though high blood pressure is something you can easily control, only 1 in 4 adults with hypertension has it under control. You can easily manage blood pressure through lifestyle changes. Regular exercises, following a low-sodium diet, proper sleep, and stress management techniques can help lower blood pressure. Know your numbers and check your blood pressure at home. Click here to learn how to properly check your blood pressure. 

Exercise Regularly

Movement is one of the easiest, most accessible, and free things you can do to lower your risk of stroke. Physical activity encourages blood vessel health by lowering blood pressure and raising high-density lipoprotein (HDL) or “good” cholesterol. It also helps you maintain a healthy weight and control blood sugar, all of which are essential to lowering your risk of stroke. According to research, people who are active have a 34% lower risk of hemorrhagic stroke and 21% lower risk of ischemic stroke. Ideally, aim to get 30 minutes of moderate-intense aerobic activity per day, which equates to 150 minutes of total exercise per week.

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Want an all-natural path to better heart health? Add more of these foods to your diet!

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Pumpkin is back, people, and the advertisements for this glorious fall and winter squash have only just begun. Seeing pumpkin spice lattes, pumpkin pies, or pumpkin breads gets some people excited. It indicates that summer is ending and fall is approaching. With the onset of fall comes major festivities, including Halloween, Thanksgiving, and then Christmas to start winter. 

The pumpkin recipes that most people see in coffee shops and grocery stores, however, are quite unhealthy. The pumpkin fad means that more people consume high-calorie foods, most of which contain processed ingredients. Is it even possible to make pumpkin-inspired seasonal recipes that are healthy? The answer, dear friends, is yes.

Are Pumpkins Healthy?

Belonging to the squash family, pumpkin exhibits a wide range of health benefits. In fact, pumpkin happens to be one of the richest sources of beta-carotene, which is an antioxidant that gives orange foods their vibrant colors. The body converts beta-carotene into vitamin A, which encourages optimal eye health, immune function, and even protects against heart disease. One study found that a diet rich in beta-carotene foods helped suppress tumors in patients with prostate cancer. A separate 2014 cross-sectional study from Japan found that beta-carotene slowed the development of colon cancer.

Some studies found that pumpkin’s fiber, potassium, and vitamin C content supports a healthy cardiovascular system. A 2017 study, for example, indicated potassium’s importance in reducing blood pressure levels. One cup of cooked pumpkin provides 16% of the recommended daily intake of potassium.  

Pumpkins are also great sources of fiber, vitamin E, copper, riboflavin, folate, niacin, iron, and magnesium. To learn how to incorporate more of this fall favorite into your diet, explore the following healthy recipes. These aren’t your standard pumpkin recipes, but they sure make pumpkin the star of the show. You won’t be missing pumpkin flavor at all!

Pumpkin Apple Fruit Leather

Elevate your fall snack game with this vegan pumpkin apple fruit leather! Celebrate the season with flavor, low calories, and deliciousness.. 

Click here to make the recipe. 

Pumpkin Pie Overnight Oats

These pumpkin pie overnight oats make for a great, filling vegan breakfast on slightly brisk fall mornings. Just grab the jar and eat it on the go!

Click here to make the recipe.

Slow Cooker Vegan Pumpkin Butter

A luxuriously spreadable pumpkin butter is 100% vegan and great for the fall season. You can put it on toast or freshly sliced apples!. 

Click here to make the recipe. 

Dehydrated Pumpkin Rosemary Crackers

Enjoy a nutrient-dense, crispy pumpkin rosemary cracker while cleansing. It contains flax seeds, a ton of seasonings, and pumpkin, of course!

Click here to make the recipe. 

Raw Vegan Pumpkin Pie Tarts

Get in the fall spirit by making these adorable and delectable pumpkin pie tarts. The greatest thing about these tasty tarts is that they are easy to make, but they also boast bold flavors. All you need is time for the filling to set and you have yourself a healthy take on a fall classic. 

Click here to make the recipe. 

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Cherries are a popular summer stone fruit that contain many health benefits, such as natural melatonin for better sleep and it may improve our heart health.

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The crisp, juicy, and satisfying apple is a staple of autumn. Coming in a variety of shapes, colors, and sizes, apples can benefit many aspects of a person’s healthy. That’s right, they are more than sweet and satisfying fruits! Apples have been known to reduce the risk of heart disease, cancer, diabetes, and more. Some nutritionists even refer to apples as secret weapons for your health.

Nutrition Facts Of Apples

The nutritional profile will vary slightly between different apple varieties and their sizes. Some are very small, while others are very large. The U.S. Department of Agriculture (USDA) breaks down the nutrition for one medium apple as follows:

• 95 calories
• 0 grams (g) of fat
• 0.5 g of protein
• 25 g of carbohydrates
• 4 g of fiber 
• 8 milligrams (mg) of vitamin C
• 98 IU vitamin A
• 195 mg of potassium
• 9 mg of magnesium

With roughly 85% water content, apples help to enhance hydration efforts. The fiber content also helps you feel full, and the fact that it takes a while to eat an apple also aids with this process. Statistically, foods that take longer to eat help reduce overeating, whereas foods that you gobble down quickly tend to leave you hungry. Apples also have a low glycemic index, so they don’t spike blood sugar levels when you eat them. This is interesting when you consider how sweet certain apples can be!

They Benefit Neurological Health

There is a large amount of data that suggests apples may be beneficial for brain health. Many researchers believe that this is because of the impressive quercetin content. As a fun fact, there is higher antioxidant activity in the apple peel than in the flesh. A small animal study in 2015 examined higher dose quercetin supplementation on mice. The results concluded that this antioxidant was able to protect cells from damage that may contribute to Alzheimer’s disease and dementia. A 2019 study found that quercetin has a neuroprotective effect, and it may even prevent certain reactive species. It helps neurons survive and function optimally, potentially reducing age-related neuron loss.

They May Reduce The Risk Of Type 2 Diabetes

As mentioned earlier, apples have a low glycemic index and they are rich in fiber. Harvard researchers examined a review of data from more than 187,000 people involved in three long-term studies. The participants ate at least two servings a week of blueberries, grapes, and apples. The results found that eating in such a way reduced their diabetes risk by 23%, compared to people who only had one serving or less per month of these fruits. The fiber in apples also helps to stabilize blood sugar levels. Another study that consisted of over 38,000 healthy women, who ate one or more apples a day. The findings revealed that they reduced their risk of type w diabetes by 28%. 

They May Reduce The Risk Of Cancer

An apple a day may keep the doctor, and potentially cancer, away. Several studies found that regular apple consumption may reduce the risk of lung cancer. In a Nurse’s Health Study, women who ate one or more apples daily experienced a 21% reduced risk of lung cancer. A separate Italian analysis linked eating one or more more apples daily to a reduced the risk of colorectal, breast, and prostate cancers. In fact, separate Italian studies found that apples reduced the risk of colorectal cancer more than any other fruit. Researchers attribute these benefits to the impressive antioxidant activity in apples, which is second only to cranberries. 

They May Protect The Heart

Flavonoids help to protect the body in various ways. The flavonoids in apples may reduce the risk of cardiovascular disease. In fact, one study found that women who ingested apples experienced a 35% reduction in cardiovascular-related events. Additionally, the study found that ingesting apples alone reduced the risk of cardiovascular disease by 13-22%. Several reports found that the high fiber content in apples helps to lower bad LDL cholesterol and increase good HDL cholesterol. A small clinical trial found that people who ate two apples daily for eight weeks had much lower LDL cholesterol levels than those who didn’t eat apples. 

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Can eating a little dark chocolate every day keep the doctor away? Dark chocolate may not replace the “apple a day” adage, but many research studies suggest that dark chocolate has a place in a healthy diet. Sorry, but milk and white chocolate do not count. Those varieties just don’t have the same antioxidants or nutritional profile as the classic bittersweet treat.

What Makes Dark Chocolate Different?

Like all chocolate, dark chocolate comes from the cacao plant. Cacao has a diverse nutritional profile, exhibiting more antioxidant activity than green tea. The phytonutrients (flavonoids) act as antioxidants, which may lower the risk of cancer and heart disease, according to a 2016 review. Dark chocolate that has 70% or higher cacao content is your best bet if you want to reap some of the health benefits.

Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, selenium, and potassium. One thing to keep in mind is that dark chocolate is still chocolate, meaning that it’s high in saturated fat and calories. You can enjoy dark chocolate, but only in moderation. Dietitians suggest that people eat no more than one ounce of dark chocolate per day to experience the following benefits. 

Boost Your Brain Power

Will an ounce of dark chocolate before your big meeting have your neurons firing at maximum efficiency? Nobody can confirm or deny that, but consuming dark chocolate can help increase alertness and give the brain a little boost. One study found that the flavanols in dark chocolate help to dilate blood vessels, allowing more oxygen and blood to reach the brain. This process can help fight fatigue and some of the effects of aging. 

Improve Heart Health

There are several compounds in dark chocolate that may protect against bad LDL cholesterol oxidation. Higher levels of LDL cholesterol can increase the risk of clogged arteries, resulting in a potential heart attack. One long-term observational study found that the cocoa in dark chocolate was able to reduce the risk of death by heart disease by 50% over a 15-year period. Another study found that eating dark chocolate at least two times per week lowered the amount of calcified plaque in arteries by 32%. As of now, most of the studies are observational, so more research is necessary. 

Good For Your Gut

Several studies confirmed that during digestion, dark chocolate behaves similar to a prebiotic. This is a type of fiber that feeds beneficial bacteria in the gut, which can improve your microbiome. When you have a higher amount of healthy bacteria in the gut, the body can absorb nutrients more easily. A balanced microbiome can also support healthy metabolism. Additionally, one study found that eating a small amount of dark chocolate before or after a meal can trigger hormones that tell the brain you’re full.

Inflammation Reduction

Another benefit of increasing healthy microbes in the gut is that you can lower inflammation in the body. The good microbes feast on dark chocolate and ferment it into anti-inflammatory compounds that improve heart health, according to a 2014 research study. The body doesn’t fully absorb the antioxidants and fiber in dark chocolate until they reach the colon. This may lessen inflammation within cardiovascular tissue and reduce the risk of stroke in the long run.

Great For Your Skin

Dark chocolate has a diverse mineral content, offering lots of magnesium, copper, iron, and manganese, to name a few. Manganese works to support the production of collagen, a necessary protein that helps maintain healthy-looking skin. The American Academy of Dermatology claims that the body can shed up to 40,000 skin cells each day. The mineral content in dark chocolate may help to repair and renew skin, preventing skin from drying out or producing excess oil. Other studies found that dark chocolate’s antioxidants may protect the skin from powerful ultraviolet (UV) rays from the sun.

Improve Blood Flow

The flavanols in dark chocolate work to stimulate the endothelium, arterial lining, to produce nitric oxide. Nitric oxide has many functions, but one of its main purposes is to signal the arteries to relax. Relaxed arteries lower the resistance of blood flow, which in turn can reduce blood pressure. Many controlled studies found that cocoa and dark chocolate have mild abilities to both improve blood flow and reduce blood pressure. There have been some variations between studies, though, concluding that dark chocolate may not always be able to aid with blood pressure reduction. However, it is clear that it may improve blood flow. 

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Pomelo, pronounced pum-mel-o, is the largest of all citrus fruits. It has a round shape that resembles a grapefruit, but the skin tends to be greenish to yellow. What makes pomelo different from all other citrus fruits is that the fruit is protected by very thick skin. Upon peeling the fruit open, you’ll notice a thick, spongy pith before you discover the yellow, or sometimes pink, flesh. 

The pomelo is highly nutritious and primarily found in Southeast Asia, its native region. Some people in Asian countries use pomelo flowers to make perfume, as they have an enchanting scent. Sometimes, people in the Philippines use pomelo to soothe chronic coughing or epileptic episodes. It can take up to eight years before a tree bears any fruit, which is not palatable for some. Ideally, the taste is pleasant, slightly tart with a sweet undertone. The flavor of the fruit will depend on when you pick it, and that can be a difficult feat.

You may not find them in a regular grocery store, but you may find them in Asian supermarkets. When you choose a pomelo, opt for the varieties that are more yellowish than green. Make sure to remove the rind and thick pith to get to the fruit, which has a slightly sour flavor. If you can handle the tartness, you can enjoy the following health benefits. 

Excellent Source Of Fiber

If you want to reduce the risk of heart disease, obesity, and type 2 diabetes, health experts suggest optimizing digestive health. One of the best ways to do that is to supply the body with fiber. A 2017 article said that about 95% of U.S. residents don’t eat enough fiber. One pomelo contains six grams of fiber, which satisfies about one-fifth of the recommended daily intake. The insoluble fiber content helps to add bulk to your stool and reduces the risk of constipation. Additionally, pomelo’s fiber has been associated with improved gut and brain health.

Anti-Aging Properties

The antioxidants and vitamin C in pomelos may help to protect the skin from oxidative stress, helping you maintain a youthful glow. Without combatting free radicals in the skin, you can develop wrinkles, fine lines, pigmentation, and dark spots prematurely. A 2013 report said that pomelos may lower the formation of advanced glycation end products (AGEs). AGEs can cause skin-related issues like spots and discoloration.

May Boost Heart Health

A 21-day animal study involved rats and pomelo extract supplementation. After receiving concentrated pomelo extract for 21 days, the researchers saw a 21% decrease in triglyceride levels and a 41% decrease in bad LDL cholesterol. Both triglycerides and cholesterol are blood fats that, when left unmonitored, can increase the risk heart disease. More human research is still necessary to determine if pomelos are effective at improving heart health.

May Combat Cancer Cells

It’s possible that pomelo has the potential to kill cancer cells and prevent their spread. A mice study found that an extract made from pomelo leaves was effective at killing skin cancer cells. A different mice study found that pomelo peel extract was able to suppress tumor growth. The same study found that this extract enhanced immune function and killed cancer cells. Additionally, the naringenin in pomelo has proven to kill prostate and pancreatic cancer cells in test-tube studies. 

Rich In Antioxidants

The high antioxidant concentration makes pomelos excellent for keeping cells healthy. Protecting cells from free radical damage can help to ward off common health problems and chronic diseases. Naringenin and naringin are the two prominent antioxidants in pomelos, but they also exist in other citrus fruits. Lycopene, another antioxidant, also exists in pomelos and it has powerful anti-inflammatory properties. Lastly, one pomelo contains over 400% of the recommended daily intake of vitamin C, which is a powerful antioxidant.

May Regulate Blood Pressure

As a great source of potassium, it’s possible that pomelos may help regulate blood pressure. One pomelo fruit satisfies about 37% of your recommended daily intake of potassium, which acts as a vasodilator. As a vasodilator, potassium releases tension in blood vessels and increases circulation to other organs. Additionally, a vasodilator like potassium reduces strain on the heart and lowers your risk of developing atherosclerosis. 

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Persimmons are the national fruit of Japan and are in season between between September and December. The fruit looks like an orange tomato and has recently become popular in the United States. Many studies confirm that persimmons contain nutrients that help reduce blood pressure, boost immune function, improve circulation, and enhance digestion. 

What Are Persimmons?

The two most popular types of persimmon include Hachiya and Fuyu. The former has a high tannin content that contributes to its astringent flavor. The latter is non-astringent, offering a sweeter flavor that exists in both underripe and ripe states. There are other types of persimmons, but those are the best ones to purchase. All persimmons share the same nutritional benefits, for the most part, including trace minerals, organic compounds, fiber, vitamins, antioxidants, and more. 

May Improve Vision

Persimmons contain zeaxanthin, which is a carotenoid alcohol that exists in B-complex vitamins. This compound is beneficial for your eyes, according to many optometrists. One study found that zeaxanthin has a direct connection to better eye health because of its antioxidant activity. Additionally, one persimmon contains about 70% of the recommended daily intake (RDI) of vitamin A, an essential nutrient for healthy vision. 

May Improve Heart Health

People who focus on consuming more fruits and vegetables than processed and ultra-processed foods decrease the risk of heart disease by 28%. A large review of studies concluded that eating 10 servings of fruits and vegetables daily reduced the risk of premature death by 31%. Persimmons are excellent sources of potassium, which can act as a vasodilator, an agent that naturally lowers blood pressure. Additionally, persimmons contain tannic acid and gallic acid, which have proven to reduce blood pressure, inflammation, and high cholesterol levels. 

Potential Anti-Cancer Properties

As mentioned several times in this article, persimmons are excellent sources of antioxidants. The same antioxidants and flavonoids may exhibit anti-cancer properties. By boosting the body’s ability to fight free radicals and lower oxidative stress, persimmons may protect against numerous diseases. One study in Korean Journal of Nutrition explored the anti-cancer impact of persimmon leaf extract on human gastric cancer cells. The results determined that persimmon leaf extract exhibited powerful anti-cancer potential. More research is still necessary in regards to persimmon leaf’s ability to fight cancer. Persimmons are also rich in vitamins C & A, beta-carotene, and phenolic compounds, which have anti-cancer activity. 

May Regulate Circulation

In addition to their ability to help lower blood pressure, persimmons may also regulate blood circulation. Persimmons contain a lot of copper, which aids with the production of new red blood cells. Without sufficient copper intake, the body cannot uptake essential nutrients to produce hemoglobin. Increasing the circulation of new, healthy red blood cells may improve metabolism, energy levels, cognitive function, and muscle tone. One animal study found that ethanol extract from persimmon leaves enhanced blood circulation and lipid metabolism in rats. Persimmons may improve circulation by hampering platelet activation and blood clotting, and lowering cholesterol levels. 

May Improve Joint Health

One animal study found that the persimmon’s antioxidants were able to reduce inflammation and tissue damage. The vitamin C also has an anti-inflammatory effect. In fact, vitamin C has links to reducing inflammatory symptoms of diabetes, prostate cancer, and heart disease. In regards to joint health, the antioxidants work to reduce inflammation by keeping free radicals at bay. By lowering C-reactive protein and inerleukin-6, two inflammatory markers, persimmons help to lower overall inflammation.

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Brussels sprouts exist in some form or another on many modern restaurant menus. They may be shaved in a salad, steamed as a side, or fried with bacon and dressed with balsamic vinegar. Unfortunately, many of these dishes are often unhealthy. Overcooking Brussels sprouts is a sin and cancels out their vast nutritional profile. Plus, mixing them with fattening ingredients detracts from their health benefits as well. 

Now, Brussels sprouts are inherently healthy vegetables that belong to the cruciferous vegetable family. Nutritional powerhouses like kale, cabbage, broccoli, cauliflower, box choy, collard greens and more all fall under this vegetable category. Brussels sprouts are excellent sources of fiber, vitamins C & K, protein, folate, manganese, carotenoids, and omega-3 fatty acids. Regular consumption of Brussels sprouts has been associated with a reduced risk of cancer. Some researchers attribute this to the glucosinolates, but an underlying mechanism may still be at play. 

Anti-Cancer Properties

Many studies exist in regards to cruciferous vegetables like Brussels sprouts reducing the risk of cancer. The sulfur-containing compounds break down into other active compounds during the digestive process. The active compounds may inhibit cancer growth in certain organs. According to a 2008 study on pancreatic cancer cells, the chlorophyll in Brussels sprouts may act against cancer compounds that increase the spread of the disease. While preliminary research on Brussels sprouts’ involvement in cancer prevention exists, more research is still necessary. 

Detox Support

Enzyme systems within the body need compounds that are made from glucosinolates during digestion. These systems use those compounds to promote detoxification of cancer-causing substances. Brussels sprouts are excellent sources of glucosinolates, including sinigrin, glucoraphanin, glucobrassicin, and gluconasturtiian. These are the best studied glucosinolates, and their compounds made from them offer detoxifying properties. 

Reduce Inflammation

Brussels sprouts contain anti-inflammatory properties that work to protect cells from DNA damage. This may work to protect against early signs of aging and other inflammatory conditions like arthritis, obesity, and type 2 diabetes. One study found that women who ate more cruciferous vegetables like Brussels sprouts had lower markers of inflammation in blood and urine samples. Some health experts theorize that reducing inflammation can reduce the risk of chronic diseases like heart disease and cancer. The glucobrassicin in Brussels sprouts converts to isothiocyanate in the body. This is an anti-inflammatory compound that operates at a genetic level to prevent the onset of inflammation.

Antioxidant Support

Both vitamins A & C are antioxidants, and both exist in Brussels sprouts. Flavonoid antioxidants like kaempferol, quercetin, and isorhamnetin are also readily found in Brussels sprouts. One study found that Brussels sprouts exhibit more powerful antioxidant polyphenols than any other cruciferous vegetable. In fact, some of these antioxidants are very rare in the food world. For example, D3T is a sulfur-containing compounds that helps optimize responses made by the body’s antioxidant system. These antioxidants aid with chronic oxidative stress reduction, improving cellular health and reducing the risk of certain cancers. 

Digestive Support

The high fiber content works to support digestive health by feeding it beneficial bacteria. There are four grams of fiber in every cup of Brussels sprouts. While the fiber content supports the digestive system, the sulforaphane made from glucoraphanin adds another layer of support. According to several research studies, glucoraphanin works to protect the stomach lining by inhibiting bacterial overgrowth of H. pylori in the stomach or stomach’s wall. 

Manage Diabetes

Unfortunately, Brussels sprouts do not cure diabetes, but they do help with blood sugar regulation. Brussels sprouts contain alpha-lipoic acid (ALA), which exhibits the ability to lower blood glucose levels. A 2019 review found that it also prevented oxidative stress-induced changes and insulin sensitivity in people with diabetes. Many green vegetables contain ALA, but Brussels sprouts are excellent sources of it. One study found that taking ALA supplements reduced nerve damage in people with diabetes. More studies are necessary to determine if dietary supplementation offers the same benefits. 

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