Brussels sprouts might divide opinions at the dinner table, but nutritionally they’re a standout vegetable. Rich in fibre, antioxidants, and gut-friendly compounds, these cruciferous greens can significantly support digestive health and reduce inflammation. However, the way Brussels sprouts are prepared plays a major role in how many of their nutrients your body can actually absorb.
A UK-based surgeon and health educator, Dr Karan Rajan, recently shared a practical, science-backed method for cooking Brussels sprouts to boost their nutritional value. His approach focuses on preserving key enzymes, improving bioavailability of vitamins, and enhancing the vegetable’s natural health-promoting compounds.
The process begins even before cooking. Cutting Brussels sprouts and allowing them to rest for around 10 minutes activates an enzyme called myrosinase. This enzyme helps convert naturally occurring glucosinolates into sulforaphane, a powerful compound known for its anti-inflammatory and protective properties. Giving the sprouts time to rest ensures this conversion happens effectively.
Once rested, the sprouts should be roasted at a moderate temperature with a drizzle of olive oil. This step is essential because Brussels sprouts contain fat-soluble vitamins like vitamin K, which require dietary fat for proper absorption. Roasting at moderate heat also softens the vegetable’s cell walls, making nutrients like beta-carotene easier for the body to absorb. At the same time, roasting enhances flavour by reducing bitterness while keeping the fibre intact.
The final step involves adding mustard seeds or garlic after roasting. Cooking heat can deactivate myrosinase, but mustard seeds naturally contain this enzyme and help restart sulforaphane production. Garlic adds sulfur-based compounds like allicin, which may further enhance the anti-inflammatory benefits of Brussels sprouts.
Dr Rajan also highlights that Brussels sprouts provide nearly four grams of slow-fermenting fibre per serving. This type of fibre supports gut health while being gentler on digestion, reducing the chances of bloating compared to fast-fermenting fibres.