Broccoli sprouts have skyrocketed in popularity thanks to scientists like Rhoda Patrick and Jed Fahey. More and more research continues to shed light on the health-promoting and cancer-fighting properties of this powerful vegetable. But what exactly are broccoli sprouts?
Broccoli sprouts are immature broccoli, rich in various nutrients, including vitamin C, vitamin A, fiber, and sulforaphane. Broccoli sprouts germinate from seeds after a few days of soaking, watering, and rinsing (see below on how to grow your own broccoli sprouts!). After several weeks, they can be transferred to soil where they will eventually grow flowers, AKA broccoli.
What are the benefits of broccoli sprouts?
Broccoli sprouts belong to the cruciferous vegetable family, which has been studied extensively for their powerful anti-cancer and anti-inflammatory properties. One meta-analysis—a study examining multiple studies—found that those who consumed a larger amount of cruciferous vegetables had a lower risk of mortality. Meaning, the more of these vegetables people ate, the less likely they were to die prematurely. Numerous studies also demonstrate a strong link between cruciferous vegetables and a lower risk of various cancers, including prostate, bladder, lung, and breast cancer.[1-5] Cruciferous vegetables also decrease inflammation markers in humans, one of the leading causes of accelerated aging.[6]
Scientists credit sulforaphane for the health benefits of cruciferous vegetables. What is this super-nutrient and how does it manifest its power? To understand where sulforaphane comes from, let’s take a step back. Cruciferous vegetables contain various other nutrients, particularly glucoraphanin, which are found in their leaves, stems, and flowers. When cruciferous vegetables are chewed or chopped (or broken down in some way), an enzyme called myrosinase is released and reacts with glucoraphanin. Together, myrosinase and glucoraphanin produce a new compound called sulforaphane. To sum it up, sulforaphane is the end product of an enzymatic reaction that occurs when we consume cruciferous vegetables.
So why do scientists credit sulforaphane for all these health benefits? Our bodies have a stress-response pathway, known as NRF2, which controls over 200 genes responsible for anti-inflammatory and antioxidant processes. When this pathway is activated, the body suppresses inflammation, activates detoxification, and promotes antioxidants to exert their effects.[7] Interestingly, when stimulated by sulforaphane, the NRF2 pathway activates every 80 minutes, compared to every 129 minutes under normal circumstances. [8]
Broccoli, cabbage, Brussels sprouts, and cauliflower are among the most widely consumed sources of sulforaphane. However, broccoli sprouts contain 100-400 times the content of sulforaphane compared to other cruciferous vegetables!
To recap, what are the benefits of broccoli sprouts? Broccoli sprouts contain very high levels of sulforaphane, which possesses anti-cancer and anti-inflammatory properties.
To recap, the benefits of broccoli sprouts include:
- Broccoli sprouts are immature broccoli, rich in a range of nutrients, including vitamin C, vitamin A, fiber, and sulforaphane.
- Broccoli sprouts contain very high levels of sulforaphane, a nutrient that possesses anti-cancer and anti-inflammatory properties.
- Broccoli sprouts contain 100-400 times the content of sulforaphane compared to other cruciferous vegetables!
- Broccoli sprouts are not dangerous to eat, however, avoid if moldy.
- Aim to eat up to ½ cup of broccoli sprouts daily.
