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Broccoli Sprouts: A Rising Superfood

Health | May 20, 2019

Ever noticed each year that there is a particular superfood going around? Once it was acai, then it was kale, with cauliflower following soon after…. As of right now, what’s slowly starting to build moment is broccoli sprouts. Arguably popularized by well-respected experts like doctor Rhonda Patrick (a regular guest on the Joe Rogan show), these immature “baby” broccoli plants are teeming with nutrients- more so than what they’d mature into if given the opportunity. But what specifically makes broccoli sprouts so nutritious? It’s one thing to say something is good for you. It’s another to actually explain the reason why. Hence the impetus for today’s post: a look into the rising superfood star, broccoli sprouts. So, if you’re ready, let’s get right to it!

Superb Sulforaphane

Superman can fly, Spiderman can crawl on walls- what can broccoli sprouts do? Perhaps the greatest super power of broccoli sprouts is their heavy concentration of glucosinolates. Glucosinolates are a special compound found in most plant-based foods, with broccoli sprouts containing 10-100 times more than the vast majority. [1] The particular type of glucosinolates that broccoli sprouts contain is sulforaphane, which is extremely potent. In order to tap into the benefits of sulforaphane, one must chew, chop, or blend broccoli sprouts and the like. Doing so triggers the release of the enzyme myrosinase,which then activates the full potential of sulforaphane. And what makes sulforaphane so special? I’m glad you asked! There are numerous benefits to sulforaphane, including:

Anti-Cancer Potential

At least in research based on animals, test-tubes, and extremely high doses of sulforaphane has shown to have an anti-cancer effect by helping to reduce the size and number of cancer cells (prostate, breast, urinary). It also secretes antioxidants that help to protect the body from cancerous carcinogens, along with ultraviolet radiation, which contributes to photoaging (wrinkles, melanoma, inflammation). [2] [3] [4]

Brain Health

Want to support a healthy brain? Invest in some broccoli sprouts! Dr. Patrick (as mentioned earlier) is a huge fan of these sprouts, and for good reason. Sulforaphane is capable of crossing the blood-brain barrier, thereby reaching the brain and exhibiting amazing effects. Research shows that it supports memory, cognitive function (particularly after brain injury; it’s a true recovery food!), and lowers the inflammation linked to brain degenerative conditions such as Alzheimer’s and Huntington’s disease. [5] [6].

Heart Health

Once more, while the research on sulforaphane and heart health is limited to test tubes and animals, there’s enough potential to get the science community buzzing. So far, sulforaphane has performed exceptionally well, showing that its anti-inflammatory effects can reduce the risk of heart disease. Additionally, further prevention can be made due to its positive effects on high blood pressure. Again, the research is still very small and limited, so until we move on to humans, the jury is still out- but science acknowledges the potential! [7] [8]

Respiratory Health

Thanks to sulforaphane, we may all start to breathe a little bit better. Research involving a mix of lab and human studies has shown that the sulforaphane found broccoli sprouts helps to get rid of environmental toxins from the lungs, thereby improving allergies, asthma, and respiratory issues. (These “toxins” by the way include things like diesel exhaust.) Once again, the anti-inflammatory effects of sulforaphane can also lower the inflammation associated with asthma, giving a one-two punch for supporting natural detoxification and lowering the pathways for common health ailments. (Note: For more serious issues, please don’t rely on broccoli sprouts alone and seek medical attention.) [9] [10]

Diabetes

Now, this benefit is actually an interesting one due to the research being performed on humans. Yes- listen up! A 12-week clinical trial that involved 97 type-2 diabetic patients, the administration of broccoli extract (rich in sulforaphane) helped to reduce (fasting) blood sugar by 6.5.%. I should also point out that the patients also improved levels of hemoglobin A1c, which is an important marker of (long-term) blood sugar control. Even better, the patients who experienced the most benefits from the broccoli sprout extract were those that were obese and had poor control of their diabetes. Does that mean broccoli sprouts will be the new diabetes medication? Sadly, no. But as an adjunct therapy, it shows plenty of promise! [11]

Acne

Ugh, acne. I don’t know a single person that likes getting breakouts. They should be outlawed. Actually, there’s a new sheriff in town, and his name is sulforaphane. OK, enough joking around; here are the facts. The sulforaphane from broccoli sprouts can help to clear your skin of those pesky pimples by supporting liver function (specifically, phase II). By supporting liver function, you’re much more capable of detoxifying both internal and external substances. In the case of acne, this would be excess estrogen, a hormone linked to increased sebum (oil), which can lead to breakouts. Therefore, cruciferous vegetables (and their sprouts) can definitely aid in preventing or reducing acne. (But again, if your issue is really intense, please seek medical help.) [12] [13]

Gut Health

Looking to support a healthy gut? Then add broccoli sprouts to the menu! Sulforaphane comes into play again with gut health due to its ability to ward off inflammation associated with both colitis and ulcers (at least in animal research). Not only that, it’s also been shown to combat Helicobacter pylori(H. pylori) infections by inhibiting the growth and colonization of this pathogenic organism. The research is mixed but promising in this regard. In some, sulforaphane-rich broccoli extract kept the bacteria at bay, whilst in others, it simply reduced the stomach inflammation that’s associated with H. pylori. In one human trial, broccoli sprouts merely lowered H. pylori concentration, but with a notable caveat: the reductive effects only lasted as long as the supplement was taken. Once it was discontinued, the H. pylori numbers returned to normal. Some food for thought! [14] [15] [16]

Nutritional Load Up

Whew! Now that’s quite a super list of potential, wouldn’t you say? But what else is there to broccoli sprouts other than sulforaphane? Well, let’s take a look at what a 3 oz (84 gram) serving provides:

35 calories, 5 grams of carbs plus 4 grams of fiber (totaling 1 gram of net carbs), 0.5 grams of fat, and 2 grams of protein. In other words, a low carb, fibrous veggie, perfect for keto and those of you looking to feed your good bacteria some tasty fiber food (aka, prebiotics)!
60% DV for Vitamin C, 10% DV for Vitamin A, 6% DV for Calcium, and 4% DV for Iron

[17]

Takeaways

There’s a lot to be said for these little guys! Whether it’s their main super power in the form of sulforaphane or their nutrition, broccoli sprouts are well on their way to becoming the next “it food”. However, we should also realize that as great as their potential (keyword: potential) benefits are, there’s still a lot we that we don’t quite understand yet about them. We need further research to confirm some of their benefits. And I must point out that not everyone can stomach them. In some cases, they’ve been shown to cause GI upset, and in others, they’ve actually been contaminated with E. Coli due to improper growing. (So, if you’re looking to grow them at home, be extra careful. Pregnant women and children should especially be aware of this!)

So, like everything, there’s a little bit of truth, and then there’s a whole lot of hype. I think there’s a lot of exciting effects in broccoli sprouts, making them otherwise innocuous (potential contamination non-withstanding- just get them from a clean source, and be sure to wash them thoroughly before consuming). At the very least, you’re getting in more diversity in your diet by incorporating these guys into a meal or two. But I want to hear from you- have you ever eaten broccoli sprouts? Got any recipes? I’d love to hear more, so be sure to leave a comment down below!

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