Eye health and nutrition - broccoli and brussel sprouts Dr. Setareh Ziai, MD, FRCSC, Ophthalmologist

Duration: 2:36

Broccoli and brussel sprouts are both members of the Brassica family of cruciferous vegetables and share a number of nutritional characteristics that make them eye-health super foods. These include: 1. A high Vitamin C and E content, two potent dietary antioxidants known to reduce the risk of age related macular degeneration. 2. A high soluble fibre content , known to reduce risk of high blood sugar and cholesterol which contributes to an increased risk of eye health concerns later in life 3. A high potassium content, which reduces high blood pressure risk – another contributor to poor eye health over time. 4. A rich source of the unique eye-health nutrients lutein and zeaxanthin, which are concentrated in the human retina and may lower the risk of both cataract and macular degeneration.

Emily Campbell, RD, Registered Dietitian

Broccoli and brussel sprouts are powerhouse members of the Brassica family of cruciferous vegetables and share a number of very useful nutritional characteristics which are important to be aware of.

In no particular order, these include: 1. A high soluble fibre content, meaning they are very good at helping manage blood sugar and cholesterol levels. 2. A significant amount of compounds known as plant sterols, which further help with cholesterol levels. 3. A high vitamin C content, which makes them useful to pair with plant proteins like beans and tofu to enhance the iron absorption from these foods. 4. They are also high in fibre and potassium, two nutrients everyone needs more of. 5. Finally, brussel sprouts and broccoli contain potent anti-cancer compounds unique to the brassica family including sulforaphane and indole-3-carbinol which are considered very strong antioxidants.

Broccoli and brussel sprouts are also relatively versatile in the kitchen, able to be pan fried air fried or roasted relatively easily and widely available in frozen form for those trying to save time.

For those who are less inclined towards brussel sprouts, try preparing them halved rather than whole as it significantly alters their taste profile – especially when properly seasoned.

Presenter: Dr. Setareh Ziai, Ophthalmologist, Ottawa, ON

Local Practitioners: Ophthalmologist