Brussels Sprouts

Brussels sprouts are featured as a Longevity Diet lunch dish (250 g boiled, with garlic, pine nuts, and Parmesan). They provide folate (78 mcg per 1/2 cup frozen boiled, ~20% DV) and vitamin C (48 mg

Why It Matters for Longevity

Brussels sprouts are featured as a Longevity Diet lunch dish (250 g boiled, with garlic, pine nuts, and Parmesan). They provide folate (78 mcg per 1/2 cup frozen boiled, ~20% DV) and vitamin C (48 mg per 1/2 cup cooked, ~80% DV). Cruciferous vegetables contain glucosinolates that are hydrolyzed to isothiocyanates (e.g., sulforaphane) upon chewing, activating Nrf2-mediated cytoprotective gene expression; folate supports DNA methylation; vitamin C is a primary water-soluble antioxidant.. Isothiocyanates from cruciferous vegetables such as Brussels sprouts activate Nrf2 transcription factor, upregulating phase II detoxification enzymes (glutathione S-transferase, NQO1) that protect against oxidative DNA damage — a central mechanism in aging and cancer prevention. (Traka & Mithen, Phytochemistry Reviews (2009) — PMID 20835396) Pooled analysis across 24 prospective cohort studies found that each 100 g/day increment of cruciferous vegetable consumption was associated with a 10% reduction in all-cause mortality, with the strongest associations for cardiovascular mortality, supporting a direct longevity link. (Liu et al., JNCI (2016) — PMID 27059373)

How to Use It

Pairs well with garlic, pine nuts, parmesan. Use as a vegetable in your daily meals according to the Longevity Diet guidelines.

What to Pair It With

Synergies

• Garlic (synergy): Garlic's organosulfur compounds and Brussels sprouts' isothiocyanates together provide additive Nrf2 activation and anti-inflammatory effects. - Extra-Virgin-Olive-Oil (complement): Olive oil dramatically increases absorption of fat-soluble vitamin K from Brussels sprouts and carries polyphenols that act synergistically with isothiocyanates. - Pine-Nuts (complement): Pine nuts add healthy fats that boost absorption of fat-soluble nutrients and provide plant protein to round out the dish.

Flavor Profile

Taste: mildly bitter, nutty when roasted, slightly sweet when caramelized. Aroma: sulfurous (raw), nutty (roasted), cabbage-like. Texture: firm, crisp (raw), tender with slight resistance (cooked). Category: cruciferous vegetable.

The Science

• Traka & Mithen, Phytochemistry Reviews (2009) — PMID 20835396: Isothiocyanates from cruciferous vegetables such as Brussels sprouts activate Nrf2 transcription factor, upregulating phase II detoxification enzymes (glutathione S-transferase, NQO1) that protect against oxidative DNA damage — a central mechanism in aging and cancer prevention. - Liu et al., JNCI (2016) — PMID 27059373: Pooled analysis across 24 prospective cohort studies found that each 100 g/day increment of cruciferous vegetable consumption was associated with a 10% reduction in all-cause mortality, with the strongest associations for cardiovascular mortality, supporting a direct longevity link. - Higdon et al., Pharmacological Research (2007) — PMID 17317210: Brussels sprouts consistently rank among the highest cruciferous vegetables for total glucosinolate content (up to 237 mg/100 g fresh weight), with glucoraphanin and sinigrin predominating; these are converted to sulforaphane and allyl isothiocyanate which have demonstrated anti-cancer and anti-inflammatory activity. - Book claim (high confidence): Brussels sprouts are featured as a Longevity Diet lunch dish (250 g boiled, with garlic, pine nuts, and Parmesan). They

Key Nutrients