Brussels sprouts are nutritional powerhouses packed with vitamins, minerals, fiber and antioxidants. While often roasted or sautéed, brussels sprouts can also be enjoyed raw in salads. Brussels sprout salad offers a crunchy, fresh and flavorful way to reap the many health benefits of this cruciferous vegetable.
Nutritional Benefits
Brussels sprouts are low in calories yet packed with nutrients. Some of the top nutrients found in brussels sprouts include:
Vitamin C
One cup of brussels sprouts contains over 80% of your recommended daily intake of vitamin C. Vitamin C is a powerful antioxidant that supports immune function and helps make collagen for healthy skin and tissues.
Vitamin K
Brussels sprouts are an excellent source of vitamin K. Just one cup provides over 100% of your daily vitamin K needs. Vitamin K plays a key role in blood clotting and bone health.
Folate
Also known as vitamin B9, folate is essential for cell growth and division. Folate is particularly important for pregnant women as it can help prevent neural tube defects in babies. One cup of brussels sprouts has about 25% of your daily folate needs.
Potassium
With one cup containing over 375mg of potassium, brussels sprouts provide 9% of your daily potassium needs. This essential mineral supports heart health, muscle function and metabolism.
Antioxidants
In addition to vitamin C, brussels sprouts contain other antioxidants like kaempferol and quercetin. These compounds neutralize free radicals and reduce oxidative damage linked to chronic diseases.
Fiber
Brussels sprouts are high in fiber, with one cup containing 4 grams. Fiber supports digestion and may help lower cholesterol levels.
Weight Loss Benefits
Enjoying brussels sprouts salad can support weight loss efforts. Here’s how:
Low in Calories
Brussels sprouts are low in calories, with one cup containing just 56 calories. This makes them a great food for weight loss diets focused on calorie restriction. You can fill up your plate with brussels sprouts without packing in too many calories.
High in Fiber
The 4 grams of fiber in one cup of brussels sprouts accounts for 16% of your daily fiber needs. Fiber expands in the stomach, leading to increased fullness and reduced calorie intake. Fiber may also decrease fat absorption from foods.
Helps Regulate Blood Sugar
The fiber in brussels sprouts helps slow the digestion and absorption of sugars in the bloodstream. This effect on blood sugar may decrease appetite and hunger. Maintaining steady blood sugar levels can also prevent energy crashes.
Promotes Satiety
In addition to fiber, brussels sprouts contain protein. One cup provides 4 grams of protein. Protein increases satiety to support appetite control. The combination of fiber and protein makes brussels sprouts very effective for prolonging satiety between meals.
Heart Health Benefits
Consuming brussels sprouts salad regularly can improve several markers of heart health:
Lowers Cholesterol
Soluble fiber and sterols found in brussels sprouts can help reduce LDL (bad) cholesterol levels. Less LDL cholesterol translates to lower risks of heart disease.
Reduces Blood Pressure
Higher intakes of potassium have been associated with decreased blood pressure levels in several studies. The potassium in brussels sprouts may help promote healthy blood pressure already within normal ranges.
Prevents Oxidative Stress
Brussels sprouts provide antioxidants like vitamin C, kaempferol and quercetin. These compounds counterbalance free radicals that can damage cells and lead to arterial plaque buildup and inflammation.
Supports Blood Vessel Function
The folate, potassium and vitamin K content in brussels sprouts supports healthy blood vessel function. Proper blood vessel dilation and contraction is important for delivering oxygen and nutrients throughout the body.
Cancer Preventing Benefits
Research shows the nutrients and phytochemicals in brussels sprouts may help inhibit cancer cell growth and tumor formation:
Sulforaphane
Brussels sprouts provide sulforaphane, a sulfur-containing compound shown to have anti-cancer effects. Sulforaphane may prevent DNA damage and induce cancer cell death.
Chlorophyll
The chlorophyll that gives brussels sprouts their green color contains anti-carcinogenic properties. Chlorophyll may help block the carcinogenic effects of heterocyclic amines that form when grilling meats at high temperatures.
Glucosinolates
Brussels sprouts contain glucosinolates, compounds that break down into isothiocyanates with cancer-fighting abilities. Isothiocyanates influence cell growth pathways to inhibit tumor formation.
Vitamin C
Through its antioxidant activity, vitamin C helps defend cells from free radical damage that can lead to cancer. Vitamin C also supports the immune system to detect and target cancer cells.
Digestive Support
Eating brussels sprout salad regularly can benefit your digestive system:
High Fiber Content
With 4 grams of fiber per cup, brussels sprouts support regularity and healthy bowel movements. Fiber adds bulk to stool and may help relieve constipation.
Prebiotics
The fiber in brussels sprouts acts as prebiotics or fuel for the good bacteria in your gut microbiome. Feeding your gut flora supports the diversity and number of beneficial bacteria to optimize digestion.
Supports Regularity
Insoluble fiber in brussels sprouts helps move material through the intestines to prevent digestive issues like constipation and diverticulitis. Regular bowel movements are vital for eliminating waste and toxins.
Probable Digestive Enzymes
Compounds like sulforaphane found in brussels sprouts may help stimulate the liver to produce bile and other digestive juices. More digestive enzymes means more efficient breakdown of food.
How to Prepare Brussels Sprout Salad
One of the simplest ways to prepare brussels sprouts for salads is to thinly slice the brussels sprouts raw on a mandoline or with a knife. For the salad, look for firm, bright green sprouts without yellow leaves. Once sliced, the brussels sprouts can be incorporated into all types of salads:
Ingredients
| Brussels sprouts | 1 pound, trimmed and thinly sliced |
| Extra virgin olive oil | 2-3 tablespoons |
| Lemon juice | 1-2 tablespoons |
| Salt and pepper | To taste |
| Parmesan cheese | 1/4 cup freshly shaved |
Instructions
- Wash and trim brussels sprouts, then slice thinly with a mandoline, knife or food processor fitted with slicing blade.
- In a large bowl, toss sliced brussels sprouts with olive oil, lemon juice, salt and pepper until coated.
- Add shaved Parmesan and toss again before serving.
You can serve this simple brussels sprout salad as is, or get creative with mix-ins like:
- Dried cranberries, chopped walnuts and grated apple
- Chopped pecans, shredded carrot and golden raisins
- Thinly sliced red onion, crumbled bacon and shaved Manchego
- Toasted almonds, chopped dates and shredded kale
The possibilities are endless for building delicious brussels sprout salads.
Conclusion
Enjoying brussels sprouts in salad form provides a health-boosting dose of essential vitamins, minerals, fiber and antioxidants. Brussels sprout salad supports weight loss, heart health, cancer prevention and digestive function. With so many nutrients packed into such a low-calorie vegetable, adding brussels sprout salad to your diet is an easy way to improve overall wellness.