All about wonder compound sulforaphane, broccoli sprouts and cruciferous vegetables
Over a month ago I was lying in bed one Sunday afternoon, exhausted from the week prior, just flicking through some movie trailers. I got sent a random YouTube video with no explanation from my friend Kristian called ‘Joe Rogan & Dr Rhonda Patrick on the amazing benefits of Sulforaphane & Broccoli Sprouts.’ I clicked the link and after watching for a few minutes on my phone, was super interested in what Dr Rhonda Patrick’s research had shown. I got up and continued to watch the rest of the video on my iMac, listening carefully to the discussion taking place. There was so much to uncover with the topic, so I was keen to research some more. I looked through Dr Patrick’s findings as well as other information on the web. I was never that good at understanding complex scientific concepts, especially when it comes down to a molecular point, so I wanted to find out more and write an article compiling easy-to-understand information on this fascinating topic.
I mentioned the video to my sister Maša and was surprised (essentially the same situation outlined in the matcha article) that she already knew a lot on the topic, as did my mother who was using organic broccoli sprout powder in her greens mix for years. It seemed that a lot of these topics I’m learning more about recently have already been somewhat implemented in our household without me even knowing. I know this introduction is quite vague, and the title seems to cover very random topics, however, below I’ll outline why sulforaphane is so incredible and how it correlates to the other things mentioned in the title.
What are cruciferous vegetables?
Many vegetables fall under the category of cruciferous. This includes, but is not limited to:
Kale
Broccoli
Cabbage
Brussels sprouts
Wasabi
Bok choy
Watercress
Cauliflower
Arugula (rocket)
Kohlrabi
Turnips
Radishes
These vegetables are essential because they contain beneficial nutrients such as Vitamins A, B, C, E, K, calcium, fibre, zinc, iron, carotenoids, antioxidants, phytonutrients and glucoraphanin which is a precursor to the topic of today’s article - Sulforaphane.
What is sulforaphane?
Sulforaphane is an organosulfur compound that is obtained from cruciferous or brassica class vegetables. It is produced when an enzyme called myrosinase transforms glucoraphanin, a glucosinolate, into sulforaphane upon damage to the plant.
Sulforaphane benefits:
Going into this article, I had no idea how much information there would be on this topic, and how potent sulforaphane was with its vast array of benefits. Many of the sites and research I read through had compiled lists of over 30-40 benefits. I’ve shuffled through and picked some of the most broadly interesting and important ones I think will resonate with most people.
Super-antioxidant
Sulforaphane’s high antioxidant content boosts the body’s detoxification process in many ways. As it is an indirect antioxidant, it increases the antioxidant capacity of cells rather than just providing antioxidants. It also activates the Nrf2 (a bit more on that below) and ARE pathways, leading to increased cellular glutathione (a master antioxidant) in the body.
The heart and cardiovascular health
Sulforaphane is a potent antioxidant that increases the body’s antioxidant-producing capabilities and activates a protective protein that prevents atherosclerotic plaque development on the arterial walls of the heart. It releases hydrogen sulphide (H2S) which gives the sulphur compound where it’s necessary in the body, thus having a cardio-protective effect. It has also shown to reduce blood pressure in those with hypertension and lower triglycerides. In animal trials, it reduced levels of total cholesterol, LDL-C, CRP, and LDH. With similar anti-inflammatory properties of turmeric, it inhibits the body’s mechanism of sending inflammation signals to cell nuclei.
Improved immunity and protection against cancer
Sulforaphane is well studied for its protection against various types of cancer such as colon, prostate, breast, skin, lung and stomach. It activates an enzyme called Nrf2, a defensive protein that is well-known to search for and destroy carcinogenic free radicals. Research has shown that sulforaphane reduces the overall number of cancer cells and prevents existing cancer cells from generating new tumours.
The brain - neurological disorders and improved mental stamina
Research supports the idea that sulforaphane also assists in improving memory and boost cognitive function. It has shown to inhibit the hypothalamic-pituitary-adrenal area of the brain and help in the inflammatory response brought on by stress, which results in lowered corticosterone transmission and reduced anxiety. It is considered a nootropic, a brain-boosting substance, due to its ability to cross into the blood-brain barrier. Other clinical studies have shown its ability to assist people with depressive symptoms and autism.
Gastronomy and inflammation
A Japanese study found that broccoli sprouts, when ingested daily for two months, protected against stomach ulcers, stomach bugs and potentially stomach cancer. It was explicitly effective against the Heliobacter pylori bacterium, and sulforaphane was proven to be a powerful antibiotic, reducing bacterial levels by 40%. When topically applied, it can help the skin oxygenate, thus enabling greater oxygen uptake.
The other plethora of benefits include improving kidney health, assisting with diabetes, assistance in weight loss, protecting the liver, supporting mitochondria, helping with the balancing of hormones, sun damage, whole-body detoxification and protecting the nerves.
Why are broccoli sprouts so important?
In the discussion of sulforaphane, it’s hard to find any information on the topic that doesn’t mention one cruciferous vegetable in particular - broccoli sprouts. Broccoli sprouts contain about 10x-100x the amount of sulforaphane than other cruciferous vegetables, and about 100x the amount in comparison to adult broccoli. It’s for this reason that broccoli sprouts are often everyone’s go-to when trying to incorporate sulforaphane into their diet.
Bioavailability of sulforaphane:
Sulforaphane is formed in a plant once the plant tissue is broken through biting, chopping, grinding, blending etc. It’s essential to cut the vegetables before eating them to start the process of sulforaphane production and to eat the vegetables raw. Once these vegetables are cooked, the sulforaphane production is reduced significantly. This is due to the heat disabling the myrosinase, which is needed to convert the precursor (glucoraphanin) into sulforaphane. Dr Patrick’s workaround for this is to add mustard seeds or mustard powder to the cooked meals. These ingredients are rich in myrosinase, which helps increase the availability in sulforaphane in cooked vegetables. A new trial in humans shows that adding freshly ground mustard seed may increase sulforaphane by as much as four-fold compared to cooked broccoli that hasn't had mustard powder added.
Other than eating the vegetables raw, one of the easiest ways to incorporate sulforaphane into your diet is blending the ingredients into your morning smoothie. I’ve created (with the assistance of my mom) an incredibly nutrient-dense recipe that includes organic broccoli sprout powder as well as an array of other powerful ingredients that can easily be added into your daily routine.
I hope everyone reading has a better understanding of this complex but fascinating topic. I’ve attached the original discussion I watched on the subject for those who wanted further information. There are so many benefits I didn’t list above that warrant the inclusion of sulforaphane into everyone’s diet.
Enjoy!
With wellness,
Aleksandar
Some further research:
The video I originally watched on the topic (thanks Kristian!):
Another really good video:
Photography by Vanja Zarić, taken in Lombardy for Welluvia
Study heavily referenced throughout the article, available here.
