Introduction
Broccoli sprouts are small, young broccoli plants that are just beginning to germinate. They are considered one of the healthiest foods because they high levels of sulforaphane . Sulforaphane is a sulfur-containing plant compound found in many cruciferous vegetables, including broccoli sprouts. There are many scientific studies that suggest that sulforaphane can have positive health effects In this article, we'll take a closer look at why broccoli sprouts are so healthy, what benefits sulforaphane has for your body, and the best way to prepare them.
What are broccoli sprouts?
Broccoli sprouts are small, young broccoli plants grown from the seeds of broccoli. They have a characteristic mild, slightly bitter taste and a crunchy texture. The sprouts are rich in sulforaphane, a phytochemical that has a detoxifying effect and can help improve health. Sulforaphane is also found in other cruciferous vegetables such as Brussels sprouts, cauliflower, kohlrabi and radishes. However, broccoli sprouts contain a particularly high concentration, making them one of the best natural sources of this plant substance.
Broccoli vs. Broccoli Sprouts: Which is Healthier?
Broccoli is a popular vegetable known for its health benefits. It contains many vitamins and minerals, as well as a lot of fiber and antioxidants. In sprout form, however, the plant contains significantly more sulforaphane. This is because seed germination activates the production of sulforaphane in the plant material. During the germination of broccoli sprouts, the sulforaphane concentration in the plant material increases up to 100 times compared to fully grown broccoli. Some studies have also shown that broccoli sprouts may even be more effective at preventing certain cancers than full-grown broccoli due to their higher sulforaphane content. However, it is important to note that both broccoli and broccoli sprouts are valuable sources of nutrients and promote a healthy diet.
The benefits of sulforaphane
Sulforaphane has many positive effects on our health:
- It can help detoxify the body and reduce inflammation. It can also improve the function of enzymes responsible detoxifying cancer-causing substances
- A study has shown that sulforaphane inhibit cancer cells in animal studies . Other studies have also shown that sulforaphane can inhibit the growth of tumors in mice.
- Inflammation is an important factor in many chronic diseases. Sulforaphane can reduce inflammation by inhibiting enzymes responsible for inflammation in the body.
- Sulforaphane can also boost the immune system by promoting the production of antibodies and cytokines . A study in older people showed that taking sulforaphane can increase the number of white blood cells, which are important for fighting disease.
- One study also showed that sulforaphane improve brain function by increasing the protection of brain cells and reducing inflammation in the brain.
How much sulforaphane is in broccoli sprouts?
Broccoli sprouts are one of the best sources of sulforaphane. However, the exact amount varies depending on the variety, growing conditions and age of the sprouts. As a general rule, you can expect that 100 grams of broccoli sprouts contain around 10-20 milligrams of sulforaphane.
How many broccoli sprouts should I eat a day?
To reap the health benefits of broccoli sprouts, it is recommended to eat a certain amount of them daily. A study has shown that consuming just 1-2 cups of broccoli sprouts per day is enough to provide the body with a sufficient amount of sulforaphane. This equates to around 10-20 grams of broccoli sprouts per day. Another study recommends a higher daily dose of 3 cups of broccoli sprouts to achieve maximum health benefits. However, it is important to note that too much sulforaphane can also have negative effects on the body, especially in high doses as a dietary supplement. Therefore, you should not exceed the recommended amounts here and stick to a balanced diet that also contains other healthy foods.
How to prepare broccoli sprouts
You can get ready-made sprouts in the supermarket or you can easily grow them at home in a much fresher and organic quality in just a few days - with our broccoli seeds !
You can then incorporate them into your diet in a variety of ways, depending on your personal preferences.
- You can use them raw as an ingredient in salads, sandwiches or smoothies .
- Briefly steamed or fried, they make a great part of a main dish . Please note, however, that you only heat them briefly so as not to reduce the sulforaphane content too much.
Conclusion
In summary, broccoli sprouts are an excellent source of sulforaphane, which provides a variety of health benefits. They can help prevent and fight cancer, reduce inflammation and strengthen the immune system.
Sources:
- Albahrani, AA, & Mohammed. (2021). Sulforaphane: Its “Coming of Age” as a Clinically Relevant Nutraceutical in the Prevention and Treatment of Chronic Disease. Molecules, 26(5), 1392. doi: 10.3390/molecules26051392
- Bahadoran, Z., Mirmiran, P., & Azizi, F. (2019). Broccoli Sprouts: An Exceptional Source of Isothiocyanates and Their Implications in Human Health. Nutrition and Cancer, 71(4), 663-672. doi: 10.1080/01635581.2018.1521226
- Fahey, J. W., Zhang, Y., & Talalay, P. (1997). Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proceedings of the National Academy of Sciences of the United States of America, 94(19), 10367-10372. doi: 10.1073/pnas.94.19.10367
- Al-Abd, AM, Alghonaim, N., Al-Amer, O., Alghadir, AH, & El-Bakry, AM (2020). Sulforaphane: A Promising Molecule for Fighting Inflammation and Cancer. Saudi Journal of Biological Sciences, 27(7), 1674-1683. doi: 10.1016/j.sjbs.2020.04.032
- Zhang, C., von Lieres, E., & Kliem, M. (2014). Dietary Isothiocyanates, Glucosinolates, and Sulforaphane in Broccoli Sprouts: A Review. Journal of Functional Foods, 10, 187-208. doi: 10.1016/j.jff.2014.06.044
- Vallejo, F., Marín, JG, Tomás-Barberán, FA, & García-Viguera, C. (2012). Broccoli sprouts: An exceptionally rich source of glucosinolates and health-promoting secondary metabolites. Food & Function, 3(6), 674-683. doi: 10.1039/c2fo10292a
- Houghton, CA, Fassett, RG, & Coombes, JS (2020). Broccoli sprouts: A new potent natural supplement for oxidative stress and inflammation in obesity. Journal of the Science of Food and Agriculture, 100(4), 1472-1479. doi: 10.1002/jsfa.10118
- Angelino, D., Jeffery, E., & Reading, B. (2019). Broccoli Sprouts: Nutritional Content, Processing, and Potential Health Benefits. Journal of Functional Foods, 57, 152-163. doi: 10.1016/j.jff.2019.04.034
- FoundMyFitness – Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, Heart Disease & More (Youtube)
