Brussels Sprouts Are High in Fiber and Contain Antioxidants
Brussels sprouts are a cruciferous vegetable high in antioxidants, including glucosinolate, which the body turns into isothiocyanates (heart-healthy compounds) during digestion. Antioxidants may have health-protecting benefits that can help lower inflammation in the body, notes Michael S. Fenster, MD, a cardiologist and professional chef in Tampa, Florida. For example, the consumption of cruciferous vegetables high in isothiocyanates — such as Brussels sprouts — are associated with a 10 percent decreased risk of all-cause mortality, according to a study published in May 2022 in Food Chemistry.
"The modern Western diet creates chronic inflammation in the body, which is at the root of many diseases, including heart disease," says Finckenor. This is because many Americans eat too much saturated fat and refined sugar.
Brussels sprouts are also a good source of fiber, with about 3 grams (g) per cup, and an equal amount of protein, according to MedlinePlus. According to the Mayo Clinic, fiber-rich foods can help control blood sugar and weight, both of which lower heart disease risk and help you live longer. Soluble fiber can also help lower cholesterol, a key heart disease risk factor.
Enjoy Brussels sprouts raw, shaved in salads, or roasted.
Winter Squash Is Loaded With Antioxidants
Antioxidants called carotenoids give red, orange, and yellow produce its signature hue. Beta-carotene, alpha-carotene, lutein, and zeaxanthin are all included in this group of compounds. A meta-analysis published in April 2022 in the journal Frontiers in Nutrition concluded that these compounds may help fight oxidative stress, which has been tied to inflammation and several chronic diseases, namely, cardiovascular disease, type 2 diabetes, neurodegenerative disease, some cancers, and age-related diseases.
A half-cup of winter squash also contains 220 percent of your daily vitamin A. According to the National Institutes of Health, vitamin A has antioxidant properties that protect against heart disease.
For best results, roast or grill squash with olive oil or make roasted butternut squash soup.
Broccoli Is a Great Source of Fiber
Broccoli keeps growing well into the first part of fall, even in northern states. This staple is actually a type of cabbage and is a great way to add roughage to your diet. A cup of broccoli contains about 10 percent of your daily dose of dietary fiber and 2 g of protein, according to the U.S. Department of Agriculture (USDA). Eating a high-fiber diet keeps you fuller longer, which may help prevent obesity, heart disease, and diabetes, according to the Mayo Clinic.
Aside from the tried and true roasting, sautéing, or grilling methods for cooking broccoli, try using grated broccoli and its cousin, cauliflower, as a grain substitute. Here are seven broccoli-based recipes to try if you get stuck.
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