What packs the biggest antioxidant punch?

Fall is here, which means it’s peak season for your favorite cruciferous vegetables: broccoli and Brussels sprouts.

Rich in antioxidants, these two green vegetables are great additions to your diet. But do these health-promoting compounds have more nutritional impact?

Here’s what three dietitians had to say about how to choose between broccoli and Brussels sprouts to maximize antioxidant benefits.

Antioxidants are found in fruits, vegetables (including broccoli and Brussels sprouts), seeds, nuts, leaves, roots and flours, says Namrita Brooke, PhD, RDN, exercise physiologist, sports nutritionist and cycling coach at BaseCamp. And they are crucial for your health.

The role of antioxidants is to fight against free radicals, which are unstable molecules that build up due to stress, poor diet or a sedentary lifestyle, said Natalie Rizzo, RD, a New York-based sports dietitian and founder of Greenletes. Health.

However, When a person does not have enough antioxidants in their diet, the body can enter a state of oxidative stress, contributing to health problems, according to Rizzo.

“Antioxidants work by neutralizing these free radicals and reducing the damage that contributes to inflammation, accelerated aging, and chronic disease risk,” says Cara Harbstreet, RD, LD, a Kansas City-based registered dietitian and owner of Street Smart Nutrition. Health.

There are many antioxidants, but they are often classified into two categories:

• Direct (exogenous) antioxidants such as vitamin C, vitamin E, carotenoids and others work immediately to neutralize free radicals in your body, Brooke said. Health.
• Indirect (endogenous) antioxidants– including catalase and uric acid – work more behind the scenes by activating or inhibiting certain enzymes.

However, these categories are not always so precise. Curcumin (found in turmeric) is an example of an antioxidant with both direct and indirect capabilities.

What can antioxidants do for your health?

Science generally agrees that antioxidants are good for your health, but research is mixed on whether they actually prevent health problems.

Some studies have shown that Antioxidants can prevent free radical damage associated with cancer development. However, several randomized controlled trials have shown that antioxidant supplements have no protective effect on cancer risk, according to the National Cancer Institute.

Some of these trials have even suggested that high doses of vitamin E and beta-carotene may increase the risk of lung and prostate cancer in certain populations.

When it comes to heart disease, it’s a similar story. A 2022 study in Scientific reports Suggested antioxidants such as zinc and vitamins A, E and C could “slow the development and progression” of heart disease.

However, the authors of a literature review carried out in 2024 in Nutrients concluded that evidence for the beneficial effect of antioxidants on heart disease in the long term “is still lacking.”

These two cruciferous vegetables have impressive antioxidant profiles.

One serving (85 grams) of raw broccoli contains:

• Vitamin C: 78 milligrams (mg)
• Vitamin E: 0.13 mg
• Niacin: 0.54mg
• Beta-carotene: 79 micrograms (mcg)
• Lutein and zeaxanthin: 633mcg

Meanwhile, one cup (88 grams) of raw Brussels sprouts contains:

• Vitamin C: 75mg
• Vitamin E: 0.77 mg
• Niacin: 0.66 mg
• Beta-carotene: 396 mcg
• Lutein and zeaxanthin: 1,400mcg

Both vegetables also contain other antioxidants, although exact amounts are more difficult to determine. These include antioxidants such as flavonoids and sulforaphane.

It’s not just about antioxidants

These vegetables also contain other nutrients. In 88 grams (g) of Brussels sprouts and 85 g of broccoli you will find:

• Fiber: about 3.3 g for Brussels sprouts, 2 g for broccoli
• Potassium: 342 mg for Brussels sprouts, 258 mg for broccoli
• Vitamin K: 156 mcg for Brussels sprouts, 87 mcg for broccoli
• Folate: 54 mcg for Brussels sprouts, 55 mcg for broccoli

“Fiber aids digestion, improves satiety and blood sugar control, lowers the risk of cholesterol and heart disease, and promotes healthy gut bacteria,” Brooke said. “Potassium supports blood pressure and muscle contraction, and vitamin K supports bone and vascular health.” As for folate? It is a B vitamin that helps the body make new cells.

Choosing between broccoli and Brussels sprouts is not an easy task. Both of these vegetables are rich in antioxidants and make great additions to your diet, Rizzo said.

Comparing Antioxidants Can Get Complicated

There is no one vegetable that comes first when it comes to antioxidant content…Broccoli and Brussels sprouts contain varying concentrations of each compound. Additionally, each of these antioxidants has different effects on the body.

For example, if you’re concerned about cardiovascular health, broccoli might be the better choice: It’s higher in heart-healthy antioxidants called flavonoids, particularly kaempferol and quercetin.

But Brussels sprouts take the cake when it comes to concentrations of beta-carotene, lutein and zeaxanthin – these antioxidants are known to support eye health.

Meanwhile, broccoli sprouts – very young broccoli plants – contain the highest amount of sulforaphane, an antioxidant effective against carcinogens. It is also being studied as a possible treatment for neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.

You can also find sulforaphane in Brussels sprouts and broccoli, although levels depend largely on how the vegetables are cooked.

The best choice? Have them both

At the end of the day, All antioxidants are good for you, so alternating between the two vegetables in your weekly meals might be the best way to cover all your nutritional bases, » Brooke advised. Your taste preferences, cooking style and budget should also guide your choice, Harbstreet added.

Just make sure there’s a vegetable on your plate every day, whether it’s broccoli, Brussels sprouts or something else. Adults need 2 to 4 cups of vegetables per day, depending on age and gender.

“As many of us struggle to eat enough servings of vegetables each day, try not to focus on the details of making the most of each bite,” Harbstreet said.

Antioxidants are essential for the body to function properly: broccoli and Brussels sprouts both contain plenty of these health-promoting antioxidants, as well as other health-promoting nutrients.

Adding more vegetables to your overall diet is a great place to start supporting cellular health and anti-inflammatory processes, Harbstreet said.