{"id":134195,"date":"2025-10-20T15:51:09","date_gmt":"2025-10-20T15:51:09","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/134195\/"},"modified":"2025-10-20T15:51:09","modified_gmt":"2025-10-20T15:51:09","slug":"which-packs-a-greater-antioxidant-punch","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/134195\/","title":{"rendered":"Which Packs a Greater Antioxidant Punch?"},"content":{"rendered":"<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fall is here, meaning it\u2019s the peak season for your favorite cruciferous vegetables: <strong>broccoli and Brussels sprouts.<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Rich in antioxidants, both of these green veggies are great additions to your diet. <strong>But does one pack more of a nutritional punch with these health-boosting compounds?<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Here\u2019s what three dietitians had to say about how to choose between broccoli and Brussels sprouts for <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.health.com\/nutrition\/what-are-antioxidants\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">maximum antioxidant benefits<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.health.com\/foods-high-in-antioxidants-7480682\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Antioxidants are found<\/a> in fruits, vegetables (including broccoli and Brussels sprouts), seeds, nuts, leaves, roots, and flours, said <a href=\"https:\/\/www.namritakumar.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Namrita Brooke, PhD, RDN<\/a>, exercise physiologist, sports nutritionist, and cycling coach at BaseCamp. <strong>And they\u2019re crucial for your health.<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>Antioxidants\u2019 job is to counteract <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/what-is-a-free-radical-8771647\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">free radicals<\/a>,<\/strong> which are unstable molecules that build up from stress, poor diet, or a sedentary lifestyle, <a href=\"https:\/\/greenletes.com\/about-me\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Natalie Rizzo, RD<\/a>, a NYC-based sports dietitian and founder of Greenletes, told Health.\n<\/p>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> However, <strong>when someone doesn\u2019t have enough antioxidants in their diet, the body can enter a state of <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/oxidative-stress-8661281\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">oxidative stress<\/a>,<\/strong> contributing to health issues, according to Rizzo.\n<\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cAntioxidants work by neutralizing these free radicals and reducing the damage that contributes to inflammation, accelerated aging, and chronic disease risk,\u201d <a href=\"https:\/\/streetsmartnutrition.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Cara Harbstreet, RD, LD<\/a>, a Kansas City-based registered dietitian and the owner of Street Smart Nutrition, told Health.\n<\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> There are lots of antioxidants out there, but they\u2019re often sorted into two categories:\n<\/p>\n<ul id=\"mntl-sc-block_19-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Direct (exogenous) antioxidants<\/strong> such as vitamin C, <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/vitamin-e-benefits-7814358\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">vitamin E<\/a>, carotenoids, and others step in right away to neutralize the free radicals in your body, Brooke told Health.<\/li>\n<li><strong>Indirect (endogenous) antioxidants<\/strong>\u2014including catalase and uric acid\u2014work more behind the scenes by activating or inhibiting certain enzymes.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> These categories aren\u2019t always so neat, however. Curcumin (found in <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/why-turmeric-should-be-a-staple-in-your-diet-11764603\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">turmeric<\/a>) is one example of an antioxidant that has both direct and indirect capabilities.\n<\/p>\n<p>  What Can Antioxidants Do for Your Health?  <\/p>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Science generally agrees that antioxidants are good for you, but <strong>research is mixed about their ability to actually prevent health conditions.<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Certain studies have shown that <strong>antioxidants can ward off free radical damage that has been associated with cancer development.<\/strong> 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<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Some of these trials have even suggested that high doses of vitamin E and <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/beta-carotene-8660538\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">beta-carotene<\/a> could raise the risk of lung and prostate cancer in certain populations.\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <strong>When it comes to <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/condition\/heart-disease-overview\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">heart disease<\/a>, it\u2019s a similar story.<\/strong> 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<p id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Both of these cruciferous vegetables have impressive antioxidant profiles.\n<\/p>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One serving (85 grams) of raw <a href=\"https:\/\/www.health.com\/types-of-broccoli-8637141\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">broccoli<\/a> contains:\n<\/p>\n<ul id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Vitamin C:<\/strong> 78 milligrams (mg)<\/li>\n<li><strong>Vitamin E:<\/strong> 0.13 mg<\/li>\n<li><strong>Niacin:<\/strong> 0.54 mg<\/li>\n<li><strong>Beta-carotene:<\/strong> 79 micrograms (mcg)<\/li>\n<li><strong>Lutein and zeaxanthin:<\/strong> 633 mcg<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Meanwhile, one cup (88 grams) of raw <a href=\"https:\/\/www.health.com\/nutrition\/benefits-brussels-sprouts\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Brussels sprouts<\/a> has:\n<\/p>\n<ul id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Vitamin C:<\/strong> 75 mg<\/li>\n<li><strong>Vitamin E:<\/strong> 0.77 mg<\/li>\n<li><strong>Niacin:<\/strong> 0.66 mg<\/li>\n<li><strong>Beta-carotene:<\/strong> 396 mcg<\/li>\n<li><strong>Lutein and zeaxanthin:<\/strong> 1,400 mcg<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Both vegetables contain other antioxidants too, though exact amounts are harder to pin down. Those include <strong>antioxidants such as flavonoids and sulforaphane.<\/strong><\/p>\n<p>  It\u2019s Not Just Antioxidants  <\/p>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> These vegetables contain other nutrients, too. In 88 grams (g) of Brussels sprouts and 85 g of broccoli, you\u2019ll find:\n<\/p>\n<ul id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Fiber:<\/strong> about 3.3 g for Brussels sprouts, 2 g for broccoli<\/li>\n<li><strong>Potassium:<\/strong> 342 mg for Brussels sprouts, 258 mg for broccoli<\/li>\n<li><strong>Vitamin K:<\/strong> 156 mcg for Brussels sprouts, 87 mcg for broccoli<\/li>\n<li><strong>Folate: <\/strong>54 mcg for Brussels sprouts, 55 mcg for broccoli<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201c<a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/how-much-fiber-for-gut-health-11781825\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Fiber<\/a> aids in digestion, improves satiety and blood glucose control, decreases cholesterol and heart disease risk, and promotes healthy gut bacteria,\u201d Brooke said. \u201c<a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/potassium-7564162\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Potassium<\/a> aids blood pressure and muscle contraction, and <a href=\"https:\/\/www.health.com\/vitamin-k-benefits-8551226\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" rel=\"nofollow noopener\" target=\"_blank\">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<p id=\"mntl-sc-block_55-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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<p>  Comparing Antioxidants Can Get Complicated  <\/p>\n<p id=\"mntl-sc-block_58-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> There\u2019s no one vegetable that comes in first when it comes to antioxidant content\u2014<strong>broccoli and Brussels sprouts have varying concentrations of each compound. Plus, each of these antioxidants does different things for the body.<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_60-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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<p id=\"mntl-sc-block_62-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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<p id=\"mntl-sc-block_64-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Meanwhile, broccoli sprouts\u2014very young broccoli plants\u2014contain the highest amount of <a href=\"https:\/\/www.health.com\/sulforaphane-benefits-8658448\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">sulforaphane<\/a>, an antioxidant effective against carcinogens. It\u2019s also being investigated as a possible treatment for neurodegenerative diseases such as <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/condition\/alzheimers-overview\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Alzheimer\u2019s<\/a> and <a class=\"recommendation-inline-link\" href=\"https:\/\/www.health.com\/parkinsons-disease-overview-7095529\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" rel=\"nofollow noopener\" target=\"_blank\">Parkinson\u2019s disease<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_66-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You can find sulforaphane in Brussels sprouts and broccoli, too, though levels depend largely on how the vegetables are cooked.\n<\/p>\n<p>  The Best Choice? Have Them Both  <\/p>\n<p id=\"mntl-sc-block_69-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> At the end of the day, <strong>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,<\/strong> Brooke advised. Your taste preferences, cooking style, and budget should guide your choice too, Harbstreet added.\n<\/p>\n<p id=\"mntl-sc-block_71-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Just make sure that some vegetable is ending up on your plate every day, whether it\u2019s broccoli, Brussels sprouts, or something else. <strong>Adults need anywhere from 2\u20134 cups of veggies daily, depending on age and sex.<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_73-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \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<p id=\"mntl-sc-block_76-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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<p id=\"mntl-sc-block_78-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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. Rich&hellip;\n","protected":false},"author":2,"featured_media":134196,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[277],"tags":[18,135,19,17,508],"class_list":{"0":"post-134195","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-eire","9":"tag-health","10":"tag-ie","11":"tag-ireland","12":"tag-nutrition"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/134195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=134195"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/134195\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/134196"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=134195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=134195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=134195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}