Sprouts are basically the germinated seed of a vegetable or a young plant. We all know the benefits of eating sprouts. But did you know that broccoli sprouts are one of the healthiest foods on earth? Sprouting broccoli is a powerhouse of nutrition with multiple health benefits, particularly through sulforaphane, an Nrf2 activator. Check out what is nrf2, how to grow broccoli sprouts at home, and how to maximize the sulforaphane content of broccoli seed sprouts. Also, read the several health benefits of broccoli sprouts and some downsides for a balanced view.
Broccoli vegetable belongs to the Brassicaceae family (a cruciferous vegetable). Broccoli (Brassica oleracea) sprouts are 3–4-day old broccoli plants that look like alfalfa sprouts but taste like radish (a peculiar acrid taste as in cruciferous vegetables). Cruciferous vegetables, broccoli sprouts, microgreens, and seedlings are known for their several health benefits and are novel plant-derived functional foods.
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Broccoli Sprouts – Your Powerhouse Nutrition Â
Here are the nutrition facts that contributes to health benefits of broccoli sprouts:
FLAVONOIDS – Quercetin, Kaempferol
PHENOLIC ACIDS – Chlorogenic, Sinapinic & Ferulic acid derivatives
GLUCOSINOLATES – It is the major non-phenolic compound. Glucoraphanin is the most abundant among glucosinolates. It is about 81% of all glucosinolates (1). Others are glucoerucin and glucobrassicin.
The glucoraphanin is converted by an endogenous enzyme, Myrosinase, into Sulforaphane (2).
The other two glucosinolates viz, glucoerucin and glucobrassicin are enzymatically converted into erucin and iberin respectively (3).
ISOTHIOCYANATES – The major isothiocyanate with several health benefits is Sulforaphane. Others include iberin and indole-3-carbinol.
CAROTENOIDS – beta-Carotene, Lutein, Zeaxanthin (3).
Cruciferous sprouts are a good source of natural antioxidants (Vit A, B6, C, K), lutein, zeaxanthin, etc. Beta carotene provides a good amount of vitamin A.
The antioxidant effects of broccoli sprouts are also attributed to flavonoids, phenolic acids, and sulfur-based compounds like glucosinolates and isothiocyanates (1).
FIBRE – Broccoli sprouts are also a good source of fibre.
Health Benefits Of Broccoli Sprouts
As mentioned under nutrition facts, the bioactive compounds of broccoli sprouts are responsible for several health benefits of broccoli sprouts, particularly for cancer prevention, neurodegenerative diseases protection, and their anti-obesity, anti-inflammatory, and antioxidant potential (1).
The health benefits of broccoli sprouts are mainly due to sulforaphane but also attributed to other ingredients. Sulforaphane is particularly responsible for modulating a number of pathways in the cell, which contributes to its multiple health benefits including favorably modulating the immune system.
Also, read below how we can grow broccoli sprouts and obtain this powerhouse nutrition.
Broccoli Sprouts for Cancer Prevention and Cancer Fighting Actions –
Broccoli sprouts are an exceptionally rich source of inducers of phase 2 detoxication enzymes and thereby protect against carcinogens (cancer-producing chemicals). Sulforaphane is mainly responsible for cancer-fighting actions (4). Sprouting broccoli and broccoli sprout-based supplements have also shown chemopreventive effects in humans (1, 4). In addition, broccoli sprout extract has shown chemopreventive activity against carcinogen-induced oral cancer in mice. Epidemiological evidence also supports the observations that frequent intake of this powerhouse nutrition and other cruciferous foods are associated with a lower incidence of several tumor types (1, 4).
Dietary intake of broccoli sprouts and other brassica family foods modifies the immunological microenvironment in which tumor cells grow. The cancer preventive action of broccoli sprouts is related to a factor called Nrf2 which is explained under brain health.
Sprouting Broccoli for Reducing Inflammation –
Studies have suggested that sulforaphane has anti-inflammatory potential and can modulate the immune system. A study showed that dietary consumption of this powerhouse of nutrition resulted in a decrease in the blood level of C-reactive protein (CRP) produced by liver cells in response to inflammation (1).
Broccoli Sprouts for Brain Health –
Sulforaphane and a few other compounds present in broccoli sprouts possess antioxidant and anti-inflammatory actions.
As oxidative stress, inflammation, and mitochondrial dysfunction has been implicated in several neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, Multiple sclerosis, etc., sulforaphane was investigated for the same and found to be beneficial in these conditions.
Sulforaphane showed neuroprotection in neurological diseases by modulating a factor called Nrf2 (nuclear factor erythroid 2 related factor 2) (5). Regulating this transcription factor Nrf2 has proven effects on neurodegenerative diseases.
Weight Reduction & Anti-obesity action –
In a research study on laboratory mice, sulforaphane treatment caused significant weight loss in high-fat diet-fed obese mice (6).
Thus, sprouting broccoli could help you achieve weight loss, however, more research is required to confirm it.
Broccoli sprouts help diabetics & reduce lipid levels
In two randomized clinical trials, broccoli sprouts intake reduced inflammatory markers and LDL, low-density lipoprotein, the bad cholesterol (6). The sulforaphane induces peroxisome proliferator-activated receptors, which contribute to their effects on lipid metabolism and glucose homeostasis.
Another study reported that supplementing diabetics with sulforaphane helped in reducing oxidative stress, improving lipid profile, and overcoming insulin resistance (7). Isn’t it powerhouse nutrition?
Antimicrobial action of Broccoli Sprouts–
Broccoli sprouts have shown anti-microbial action in both mice and humans (1). They helped reduce the colonization of Helicobacter pylori infection (1).
The high levels of gallic acid, ferulic acid, and myricetin provide good antibacterial activity against gram-positive bacteria such as Staphylococcus aureus and Bacillus as well as gram-negative bacteria such as S. Typhi and E. coli with gram-positive bacteria more sensitive (3).
Other health benefits of broccoli sprouts –
Sprouting broccoli has demonstrated other health benefits in a variety of conditions such as hypertension, constipation, pain, skin disorders, upper airway inflammation, blocking the bronchoconstriction in asthma, improvement of liver function, thyroid function, and cognitive functions, and reducing fasting blood glucose and glycated hemoglobin levels in type 2 diabetes (1).
Further, beta carotene in broccoli sprouts provides a good amount of vitamin A essential for organogenesis, immune function, and vision (3). Additionally, chlorophyll present in them also has antioxidant, antimutagenic, and anti-inflammatory potential. Broccoli sprouts are, therefore, truly the powerhouse of nutrition. Eat broccoli sprouts and get healthier!
How does Sulforaphane in broccoli sprouts produce health benefits?
Sulforaphane in broccoli sprouts produces its beneficial effect by activating a transcription factor in our body known as NRF2. The NRF2 (nuclear factor erythroid 2–related factor 2) helps resist oxidative stress. Reactive oxygen species and reactive nitrogen species are produced in the body causing oxidative stress which is responsible for inflammation, compromising immunity, and development of chronic diseases or even cancer.
By activating Nrf2-related antioxidant pathways by sprouting broccoli, these broccoli sprouts help combat oxidative stress and inactivate inflammatory pathways. Nrf2 is also known to activate over 500 genes which are protective hence Nrf2 activation is considered to be beneficial. Sulforaphane is a potent Nrf2 activator.Â
It is interesting to note that we can also naturally activate Nrf2 through fasting, exercise, and other natural food Nrf2 activators such as berries, kale, etc. Sprouting broccoli is an excellent way to activate this protective factor Nrf2 which further provides a powerhouse of nutrition and helps in activating various genes and pathways producing several health benefits. Â
Which part of Broccoli should one use?
Glucoraphanin occurs in all parts of broccoli plants but most abundantly in the aerial portions, the developing flower buds, and the seeds which have the maximum content. Check also below how simple it is to grow broccoli sprouts at home from broccoli seeds.
How to grow broccoli sprouts at home?
Sprouting broccoli is extremely simple. Though readymade broccoli sprouts can be procured from any supermarket or health food store, it is best to grow broccoli seed sprouts fresh in your home.
Here are the steps on how to grow broccoli seed sprouts at home:
- Buy a packet of organic broccoli seeds for sprouting from the grocery store or supermarket. You can also optionally buy a commercial sprouting kit. Even sprout powders and capsules are available.
- Soak them overnight in a wide-mouth jar with some water in it and cover with a lid or cheesecloth and keep them in a dark place
- In the morning, drain off the water and rinse with fresh water. Ensure that the water is rinsed completely and thoroughly after that keep it aside in a warm place.
- Repeat the rinsing and draining procedure 2-3 times a day for 2-4 days.
- Usually, the sprouts start coming in 3-4 days
- One can eat when some dark green leaves start coming. This is also the time when sulforaphane content is at its peak.
How to get the maximum sulforaphane from broccoli seed sprouts?
As we know that glucoraphanin in broccoli needs to be converted to sulforaphane through the Myrosinase enzyme, it is important to maximize this conversion for health benefits and also for activation of Nrf2 which further promotes the activation of several protective genes.Â
So, there are several ways by which we can get the maximum sulforaphane from broccoli seed sprouts:
Chewing
The glucoraphanin gets converted to sulforaphane on chewing and when the sprouts come in contact with the gut bacteria.
Timing
Timing is important. Sulforaphane content is highest on days 3-4 of the sprouting process when cotyledons or leaves come out. Â It is best to consume that time. If you buy readymade sprouts, you do not know how fresh they are.
Freezing
If you do not wish to eat broccoli sprouts in 3-4 days, you can freeze them. The freezing process also converts glucoraphanin into sulforaphane just like chewing does.
Heating
Sometimes sulforaphane nitrile is formed which is not beneficial. A study reported that heating fresh broccoli sprouts to 60°C is optimal and increases sulforaphane formation and decreases sulforaphane nitrile formation. But heating above this temperature is not good (8). Mild heating enhances sulforaphane while cooking at high temperatures can destroy the same.
Blanching/Temperature/Immersion time
Usually, vegetables are put in boiling water or steam followed by cooling in ice-cold water, a process termed blanching. A study tested broccoli sprouts in plastic bags and tested them in a thermostatic water bath at varying temperatures (32-88°C) for 3-11 min followed by keeping them in an ice bath for 5 min. Interestingly, the highest glucoraphanin to sulforaphane conversion occurred at 61°C for 4.8 min (9).
Mustard seeds
It has also been reported that sprinkling mustard seed powder on broccoli sprouts helps increase sulforaphane.
Some challenges/ drawbacks
- The broccoli seed sprouts, for that matter any kind of sprouts, are grown in warm humid conditions which can harbor bacteria such as E. coli. Since sprouts are usually eaten raw and moist conditions breed bacteria, one must take care to wash them properly before consuming them. It is best to avoid broccoli sprouts if you are prone to infections and have a low immune system. It is also not recommended for kids, the elderly, and pregnant women.
- In humans, there have been variable protective effects of broccoli sprouts due to individual variations in intestinal microbiota and polymorphisms in the enzyme glutathione-S-transferase which metabolizes isothiocyanates differently (1).
- Little is known if the available commercial broccoli seeds contain both glucoraphanin and myrosinase enzymes and whether human gut microflora helps convert the same.
- Sulforaphane interacts with a few medicines reducing their efficacy and causing resistance. These include furosemide, verapamil, and ketoprofen (10). Furosemide is a medicine used to treat fluid retention in patients with heart failure, and liver or kidney disease. Verapamil is used to treat high blood pressure. Ketoprofen is an analgesic used to treat pain.
- It is a common myth that one cannot eat cruciferous vegetables like broccoli, kale, cauliflower, etc can increase the risk of hypothyroidism. if they have thyroid disease. However, this has not been proven and moderate consumption does not increase the risk but rather provides several health benefits. However, caution is still required in susceptible individuals. Because of so much variability in clinical studies, it has not been possible to conclude regarding a possible safe dosage that can be consumed with maximum health benefits and no harm.
- There have been some concerns regarding the variable bioavailability of sulforaphane when glucoraphanin in broccoli sprouts gets converted to sulforaphane. This conversion can range from 1 to 40%, with a mean of about 10%. The variable bioavailability would thus vary from person to person and depends upon the individual’s gut microbiome and other factors such as genetics, diet, metabolic differences, etc. (11).
How to use them in the diet?
Broccoli sprouts are healthier low-cost nutrition that could be added in a variety of ways to your daily meal, be it in sandwiches, burgers or wraps, or salads. One can also sautee them with other vegetables, chicken, or fish. You may use it as a snack to munch during the day. Some people even add it to their Smoothies.
Why not eat just broccoli? Broccoli vs Broccoli Sprouts
It is important to note that broccoli sprouts contain 10-100 times higher sulforaphane as compared to mature broccoli (2). So, the antioxidant and cancer-preventive effects of mature broccoli would be much lesser as compared to broccoli sprouts.
Usually, when you freeze broccoli sprouts, the glucoraphanin gets converted to sulforaphane. However, this does not happen in the case of mature broccoli.
Take home message
Hope you enjoyed reading this complete guide to sprouting broccoli seeds along with the evidence-based health benefits of broccoli sprouts and how to grow broccoli sprouts at home. After all, who wants to miss this low-cost, and high nutrition on earth that one can easily obtain by growing them fresh at home and eating them raw or adding them to various recipes? As mentioned above, there are, however, certain individuals for whom these are not recommended. For the rest, they are the powerhouse of nutrition.
References
- Sorting out the Value of Cruciferous Sprouts as Sources of Bioactive Compounds for Nutrition and Health.
- Factors Influencing Sulforaphane Content in Broccoli Sprouts and Subsequent Sulforaphane Extraction
- Bioactive Compounds and Bioactivities of Brassica oleracea L. var. Italica Sprouts and Microgreens: An Updated Overview from a Nutraceutical Perspective
- Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens
- Efficacy of Sulforaphane in Neurodegenerative DiseasesÂ
- Sulforaphane ameliorates lipid profile in rodents: an updated systematic review and meta-analysis
- Potential efficacy of broccoli sprouts as a unique supplement for the management of type 2 diabetes and its complications
- Heating decreases epithiospecifier protein activity and increases sulforaphane formation in broccoli
- Maximization of Sulforaphane Content in Broccoli Sprouts by Blanching
- Interactions between drugs and sulforaphane modulate the drug metabolism enzymatic system
Healthie Yoo
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