Broccoli Sprouts is one of my favourite vegetables because it not only has a nice earthy, peppery flavour, but it is also highly concentrated in many different vitamins, minerals and it is a potent source of the phytonutrient, sulforaphane. Sulforaphane has been extensively studied for its cancer-protective properties and has been shown to activate certain genes that can protect the body from disease. Studies have also found it to reduce inflammation, support immune function, slow ageing, support brain and heart health and much more!
The benefits of Sulforaphane
Anti-cancer
Studies have found sulforaphane contains cancer preventative and cancer fighting potential against certain types of cancer including skin, breast, prostate, melanoma and stomach tumours by inhibiting cancer cells.
(Note: Sulforaphane is not a ‘cure’ but can be a great addition to a healthy diet for disease prevention)
Detoxification
Sulforaphane enhances detoxification processes within the liver, promoting better removal of toxins.
Anti-ageing
Acts at a cellular level, promoting activation of specific genes to protect your cells from disease and ageing. It also does this through reducing inflammation and cellular damage caused by free radicals.
Improves gut health, Immune function and reduces inflammation
Sulforaphane supports the immune function and has been found to reduce the presence of H-pylori infections (pathogenic bacteria). The reduction of inflammation is also protective against a number of disease conditions such as autoimmune disease, arthritis, cardiovascular disease, dementia and inflammatory gut conditions. It is thought to improve gut health through correcting bacterial dysbiosis and reducing inflammation, promoting better digestion and nutrient absorption.
Brain and heart health
The anti-inflammatory properties and protective effects against free radicals means sulforaphane can benefit brain and heart health. Some studies have also shown a reduction in cholesterol and plaque build-up.
How does it compare to other Cruciferous vegetables?
Most cruciferous vegetables such as cauliflower, broccoli, brussels sprouts, cabbage and kale contain sulforaphane however, broccoli sprouts contain the highest concentrations with roughly 50-100x more sulforaphane. In saying that, as like any vegetable, for it to have the most benefit, it should be used as a preventative and protective approach alongside a healthy diet with a variety of coloured vegetables. The colour seen within vegetables means they contain different types of nutrients and although broccoli sprouts are a potent source of many nutrients, it is lower in vitamin C and K compared to other cruciferous vegetables.
Activating sulforaphane
Sulforaphane must first be activated and this occurs when the plant tissues are crushed (such as chewing). This releases the enzyme myrosinase which converts glucoraphanin into the active compound, sulforaphane. High heat or cooking for too long will destroy the activate compounds and deplete many nutrients so it is important to eat broccoli sprouts fresh or very lightly cooked if you wish.
How to Grow Broccoli Sprouts
Now it is time to make your very own broccoli sprouts within your home.
Broccoli sprouts are super easy to make and such an affordable way to get more greens into your diet!
All you will need is:
Broccoli sprout seeds
1 Glass mason jar (roughly 1L)
Sprouting lid
Filtered Water
Instructions:
1. Place 4-9 tbsp into your glass jar and cover with filtered water. (depending on the yield you want and the size of your jar. You may want to start small and work your way up)
2. Leave to germinate for 12 hours in a dark, dry place
3. Drain the water and leave on an angle in a dish to drain. If you leave it sitting in too much water it will go mouldy.
4. Rinse every morning and night by filling up the jar, swishing it around until all the seeds are covered and then draining and leaving to sit on an angle in your dish.
5. By day 3-4, they should be sprouting.
6.Your sprouts may be ready between 4-7 days depending on how well they germinate. Once they look as though they have sprouted a few cm long, set them by the window for the day to green up and then you can place in the fridge and enjoy added to your meals or on their own!
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