Fall is here, meaning it\u2019s the peak season for your favorite cruciferous vegetables: broccoli and Brussels sprouts.\n<\/p>\n
Rich in antioxidants, both of these green veggies are great additions to your diet. But does one pack more of a nutritional punch with these health-boosting compounds?\n<\/p>\n
Here\u2019s what three dietitians had to say about how to choose between broccoli and Brussels sprouts for maximum antioxidant benefits<\/a>.\n<\/p>\n Antioxidants are found<\/a> in fruits, vegetables (including broccoli and Brussels sprouts), seeds, nuts, leaves, roots, and flours, said Namrita Brooke, PhD, RDN<\/a>, exercise physiologist, sports nutritionist, and cycling coach at BaseCamp. And they\u2019re crucial for your health.\n<\/p>\n Antioxidants\u2019 job is to counteract free radicals<\/a>, which are unstable molecules that build up from stress, poor diet, or a sedentary lifestyle, Natalie Rizzo, RD<\/a>, a NYC-based sports dietitian and founder of Greenletes, told Health.\n<\/p>\n However, when someone doesn\u2019t have enough antioxidants in their diet, the body can enter a state of oxidative stress<\/a>, contributing to health issues, according to Rizzo.\n<\/p>\n \u201cAntioxidants work by neutralizing these free radicals and reducing the damage that contributes to inflammation, accelerated aging, and chronic disease risk,\u201d Cara Harbstreet, RD, LD<\/a>, a Kansas City-based registered dietitian and the owner of Street Smart Nutrition, told Health.\n<\/p>\n There are lots of antioxidants out there, but they\u2019re often sorted into two categories:\n<\/p>\n Direct (exogenous) antioxidants such as vitamin C, vitamin E<\/a>, carotenoids, and others step in right away to neutralize the free radicals in your body, Brooke told Health. These categories aren\u2019t always so neat, however. Curcumin (found in turmeric<\/a>) is one example of an antioxidant that has both direct and indirect capabilities.\n<\/p>\n What Can Antioxidants Do for Your Health? <\/p>\n Science generally agrees that antioxidants are good for you, but research is mixed about their ability to actually prevent health conditions.\n<\/p>\n Certain studies have shown that antioxidants can ward off free radical damage that has been associated with cancer development. However, multiple randomized controlled trials have found antioxidant supplements had no protective effect on cancer risk, according to the National Cancer Institute.\n<\/p>\n Some of these trials have even suggested that high doses of vitamin E and beta-carotene<\/a> could raise the risk of lung and prostate cancer in certain populations.\n<\/p>\n When it comes to heart disease<\/a>, it\u2019s a similar story. A 2022 study in Scientific Reports suggested antioxidants such as zinc and vitamins A, E, and C may \u201cslow the development and progression\u201d of heart disease.\n<\/p>\n However, the authors of a 2024 literature review in Nutrients concluded that evidence of antioxidants\u2019 beneficial effect on heart disease long-term \u201cis still lacking.\u201d<\/p>\n Both of these cruciferous vegetables have impressive antioxidant profiles.\n<\/p>\n One serving (85 grams) of raw broccoli<\/a> contains:\n<\/p>\n Vitamin C: 78 milligrams (mg)Vitamin E: 0.13 mgNiacin: 0.54 mgBeta-carotene: 79 micrograms (mcg)Lutein and zeaxanthin: 633 mcg<\/p>\n Meanwhile, one cup (88 grams) of raw Brussels sprouts<\/a> has:\n<\/p>\n Vitamin C: 75 mgVitamin E: 0.77 mgNiacin: 0.66 mgBeta-carotene: 396 mcgLutein and zeaxanthin: 1,400 mcg<\/p>\n Both vegetables contain other antioxidants too, though exact amounts are harder to pin down. Those include antioxidants such as flavonoids and sulforaphane.<\/p>\n It\u2019s Not Just Antioxidants <\/p>\n These vegetables contain other nutrients, too. In 88 grams (g) of Brussels sprouts and 85 g of broccoli, you\u2019ll find:\n<\/p>\n Fiber: about 3.3 g for Brussels sprouts, 2 g for broccoliPotassium: 342 mg for Brussels sprouts, 258 mg for broccoliVitamin K: 156 mcg for Brussels sprouts, 87 mcg for broccoliFolate: 54 mcg for Brussels sprouts, 55 mcg for broccoli<\/p>\n \u201cFiber<\/a> aids in digestion, improves satiety and blood glucose control, decreases cholesterol and heart disease risk, and promotes healthy gut bacteria,\u201d Brooke said. \u201cPotassium<\/a> aids blood pressure and muscle contraction, and vitamin K<\/a> supports bone and vascular health.\u201d As for folate? That\u2019s a B vitamin that helps the body make new cells.\n<\/p>\n Choosing between broccoli and Brussels sprouts isn\u2019t an easy task. Both of these vegetables are rich in antioxidants and are \u201cexcellent\u201d additions to your diet, Rizzo said.\n<\/p>\n Comparing Antioxidants Can Get Complicated <\/p>\n There\u2019s no one vegetable that comes in first when it comes to antioxidant content\u2014broccoli and Brussels sprouts have varying concentrations of each compound. Plus, each of these antioxidants does different things for the body.\n<\/p>\n For example, if you\u2019re concerned about cardiovascular health, broccoli may be the better pick\u2014it contains more heart-healthy antioxidants called flavonoids, specifically kaempferol and quercetin.\n<\/p>\n But Brussels sprouts take the cake when it comes to beta-carotene and lutein and zeaxanthin concentrations\u2014these antioxidants are known for supporting eye health.\n<\/p>\n Meanwhile, broccoli sprouts\u2014very young broccoli plants\u2014contain the highest amount of sulforaphane<\/a>, an antioxidant effective against carcinogens. It\u2019s also being investigated as a possible treatment for neurodegenerative diseases such as Alzheimer\u2019s<\/a> and Parkinson\u2019s disease<\/a>.\n<\/p>\n You can find sulforaphane in Brussels sprouts and broccoli, too, though levels depend largely on how the vegetables are cooked.\n<\/p>\n The Best Choice? Have Them Both <\/p>\n At the end of the day, all antioxidants are good for you\u2014so rotating between both vegetables in your weekly meals could be the best way to cover all your nutritional bases, Brooke advised. Your taste preferences, cooking style, and budget should guide your choice too, Harbstreet added.\n<\/p>\n Just make sure that some vegetable is ending up on your plate every day, whether it\u2019s broccoli, Brussels sprouts, or something else. Adults need anywhere from 2\u20134 cups of veggies daily, depending on age and sex.\n<\/p>\n \u201cSince many of us struggle to eat enough servings of vegetables each day, try not to focus on the minutiae of optimizing every bite,\u201d Harbstreet said.<\/p>\n Antioxidants are crucial to keeping the body functioning as it should\u2014both broccoli and Brussels sprouts pack plenty of these health-boosting antioxidants, as well as other nutrients that are good for your health.\n<\/p>\n Adding more vegetables to your diet overall is a great starting point in supporting cellular health and anti-inflammatory processes, Harbstreet said.<\/p>\n","protected":false},"excerpt":{"rendered":"Fall is here, meaning it\u2019s the peak season for your favorite cruciferous vegetables: broccoli and Brussels sprouts. 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\nIndirect (endogenous) antioxidants\u2014including catalase and uric acid\u2014work more behind the scenes by activating or inhibiting certain enzymes.<\/p>\n