Brussels Sprouts
What are Brussels Sprouts?
Brussels sprouts resemble tiny cabbages that grow on a long stalk and belong to the same family as cauliflower, broccoli, and kale. These cruciferous green gems are in season from late August through March, but you can buy them frozen during the other times of the year. They’re versatile, chock-full of nutrition, and can be a delicious addition to various dishes!
Are Brussel Sprouts Beneficial for Autism?
Indeed! Brussel sprouts are great for children with autism because they can help get fiber, iron, vitamin C, potassium, choline, magnesium, vitamin K, and sulforaphane.
Brussel sprouts are a good fiber source, a critical nutrient for kiddos with autism. Constipation is common in childhood; getting enough fiber can help with struggle-free stooling. Like constipation, low iron levels are likely in childhood and autism [1]. Luckily, brussels sprouts contain good amounts of iron to help thwart deficiencies as part of a healthy diet.
Many fruits and vegetables contain vitamin C and potassium, but since these foods may often change in texture and taste, they might not be well accepted in children with autism. That said, vitamin C and potassium may be low in the diet; however, brussels sprouts can help supply these essential nutrients [2][3].
Choline is a brain-supportive nutrient, and studies state that too little choline may worsen autism symptoms by influencing brain development [8].
Additionally, brussel sprouts contribute magnesium and vitamin K, two nutrients that help with bone development. Magnesium helps transform vitamin D to its active form and is primarily stored in the bones [4]. Further, adequate vitamin K intake supports bone mineral content and bone mass in children and adolescents [5].
Finally, brussel sprouts contain sulforaphane, a natural chemical that helps to reduce inflammation oxidative stress, and promote detoxification in children with autism [6].
BOTTOM LINE: Brussels sprouts are mini cabbage-like cruciferous veggies that contain a slew of nutrients, including fiber, iron, vitamin C, potassium, choline, magnesium, vitamin K, and sulforaphane. Prep them in many ways to help your child enjoy them and reap their many benefits to whole body health!
Nutrient Breakdown
In a half cup of cooked brussels sprouts [7], you’ll find:
28 calories
2 g protein
0 g fat
5.5 g carbohydrates
2 g fiber
0.9 mg iron 9%
16 mg magnesium
48 mg vitamin C
247 mg potassium
32 mg choline
109 mcg vitamin K
Ways to Enjoy Brussel Sprouts
Sauteed, shredded and topped with parmesan cheese
Crispy air-fried brussels sprouts
Brussels sprouts in mac & cheese
Chopped, cooked brussels sprouts in a grilled cheese sandwich
Brussels sprouts as a flatbread or pizza topping
Warm brussels sprouts dip and chips
Brussel Sprout Alternatives
If your child doesn’t like brussel sprouts yet or is sensitive to them, here are some alternatives that are similar in nutritional value!
Dark green leafy: kale, mustard greens, collards
Authors
Written by: Gaby McPherson MS, RDN, LDN
Edited & Reviewed by: Brittyn Coleman, MS, RDN/LD, CLT
