Which Packs a Higher Antioxidant Punch?

Fall is right here, that means it’s the height season in your favourite cruciferous greens: broccoli and Brussels sprouts.

Wealthy in antioxidants, each of those inexperienced veggies are nice additions to your food regimen. However does one pack extra of a dietary punch with these health-boosting compounds?

Right here’s what three dietitians needed to say about how to decide on between broccoli and Brussels sprouts for optimum antioxidant advantages.

Antioxidants are present in fruits, greens (together with broccoli and Brussels sprouts), seeds, nuts, leaves, roots, and flours, stated Namrita Brooke, PhD, RDN, train physiologist, sports activities nutritionist, and biking coach at BaseCamp. And so they’re essential in your well being.

Antioxidants’ job is to counteract free radicals, that are unstable molecules that construct up from stress, poor food regimen, or a sedentary way of life, Natalie Rizzo, RD, a NYC-based sports activities dietitian and founding father of Greenletes, advised Well being.

Nonetheless, when somebody doesn’t have sufficient antioxidants of their food regimen, the physique can enter a state of oxidative stress, contributing to well being points, based on Rizzo.

“Antioxidants work by neutralizing these free radicals and decreasing the injury that contributes to irritation, accelerated growing older, and persistent illness danger,” Cara Harbstreet, RD, LD, a Kansas Metropolis-based registered dietitian and the proprietor of Road Sensible Vitamin, advised Well being.

There are many antioxidants on the market, however they’re usually sorted into two classes:

Direct (exogenous) antioxidants reminiscent of vitamin C, vitamin E, carotenoids, and others step in immediately to neutralize the free radicals in your physique, Brooke advised Well being.
Oblique (endogenous) antioxidants—together with catalase and uric acid—work extra behind the scenes by activating or inhibiting sure enzymes.

These classes aren’t all the time so neat, nonetheless. Curcumin (present in turmeric) is one instance of an antioxidant that has each direct and oblique capabilities.

What Can Antioxidants Do for Your Well being?

Science usually agrees that antioxidants are good for you, however analysis is blended about their capacity to truly stop well being situations.

Sure research have proven that antioxidants can thrust back free radical injury that has been related to most cancers improvement. Nonetheless, a number of randomized managed trials have discovered antioxidant dietary supplements had no protecting impact on most cancers danger, based on the Nationwide Most cancers Institute.

A few of these trials have even steered that top doses of vitamin E and beta-carotene may elevate the danger of lung and prostate most cancers in sure populations.

In terms of coronary heart illness, it’s the same story. A 2022 research in Scientific Studies steered antioxidants reminiscent of zinc and nutritional vitamins A, E, and C could “gradual the event and development” of coronary heart illness.

Nonetheless, the authors of a 2024 literature assessment in Vitamins concluded that proof of antioxidants’ helpful impact on coronary heart illness long-term “continues to be missing.”

Each of those cruciferous greens have spectacular antioxidant profiles.

One serving (85 grams) of uncooked broccoli accommodates:

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

In the meantime, one cup (88 grams) of uncooked Brussels sprouts has:

Vitamin C: 75 mgVitamin E: 0.77 mgNiacin: 0.66 mgBeta-carotene: 396 mcgLutein and zeaxanthin: 1,400 mcg

Each greens include different antioxidants too, although actual quantities are tougher to pin down. These embody antioxidants reminiscent of flavonoids and sulforaphane.

It’s Not Simply Antioxidants

These greens include different vitamins, too. In 88 grams (g) of Brussels sprouts and 85 g of broccoli, you’ll discover:

Fiber: about 3.3 g for Brussels sprouts, 2 g for broccoliPotassium: 342 mg for Brussels sprouts, 258 mg for broccoliVitamin Ok: 156 mcg for Brussels sprouts, 87 mcg for broccoliFolate: 54 mcg for Brussels sprouts, 55 mcg for broccoli

“Fiber aids in digestion, improves satiety and blood glucose management, decreases ldl cholesterol and coronary heart illness danger, and promotes wholesome intestine micro organism,” Brooke stated. “Potassium aids blood stress and muscle contraction, and vitamin Ok helps bone and vascular well being.” As for folate? That’s a B vitamin that helps the physique make new cells.

Selecting between broccoli and Brussels sprouts isn’t a simple activity. Each of those greens are wealthy in antioxidants and are “wonderful” additions to your food regimen, Rizzo stated.

Evaluating Antioxidants Can Get Difficult

There’s nobody vegetable that is available in first on the subject of antioxidant content material—broccoli and Brussels sprouts have various concentrations of every compound. Plus, every of those antioxidants does various things for the physique.

For instance, in case you’re involved about cardiovascular well being, broccoli will be the higher decide—it accommodates extra heart-healthy antioxidants known as flavonoids, particularly kaempferol and quercetin.

However Brussels sprouts take the cake on the subject of beta-carotene and lutein and zeaxanthin concentrations—these antioxidants are identified for supporting eye well being.

In the meantime, broccoli sprouts—very younger broccoli crops—include the very best quantity of sulforaphane, an antioxidant efficient in opposition to carcinogens. It’s additionally being investigated as a attainable remedy for neurodegenerative illnesses reminiscent of Alzheimer’s and Parkinson’s illness.

You could find sulforaphane in Brussels sprouts and broccoli, too, although ranges rely largely on how the greens are cooked.

The Finest Selection? Have Them Each

On the finish of the day, all antioxidants are good for you—so rotating between each greens in your weekly meals might be one of the best ways to cowl all of your dietary bases, Brooke suggested. Your style preferences, cooking model, and price range ought to information your selection too, Harbstreet added.

Simply guarantee that some vegetable is ending up in your plate on daily basis, whether or not it’s broccoli, Brussels sprouts, or one thing else. Adults want anyplace from 2–4 cups of veggies day by day, relying on age and intercourse.

“Since many people battle to eat sufficient servings of greens every day, strive to not concentrate on the trivia of optimizing each chunk,” Harbstreet stated.

Antioxidants are essential to retaining the physique functioning because it ought to—each broccoli and Brussels sprouts pack loads of these health-boosting antioxidants, in addition to different vitamins which might be good in your well being.

Including extra greens to your food regimen total is a good start line in supporting mobile well being and anti inflammatory processes, Harbstreet stated.