What are Broccoli Sprouts?
These are broccoli seeds from broccoli and contain the substance sulforaphane.
Broccoli sprouts or broccoli contain minerals and trace elements such as calcium, potassium, phosphorus, zinc and iron. As well as vitamins B1, B2, B6, C, A and E. They contain phytochemicals and growth hormones and are considered as dietary supplements not medicine.
In addition, broccoli and broccoli sprouts are said to be particularly effective when consumed together. There is 10 to 100 times more sulforaphane in broccoli sprouts than in the adult plant.
If you don’t like eating broccoli, but still want to get the benefits, sprouts are an alternative. Or take broccoli sprouts powder in capsule form.
Of course, it is always better to consume fresh fruits and vegetables because that’s when nutrients and vitamins are in their purest.
The advantage of capsules is that they contain the required daily dose and can be taken right away.
What is Sulforaphane?
It’s a substance that activates certain endogenous detoxification enzymes in the liver. Also called Phase II detoxification enzymes, these destroy free radicals so they can no longer damage the healthy cells.
This powerful antioxidant found in broccoli, Brussels sprouts and, of course, broccoli sprouts, has a positive effect against cancer, arthritis and respiratory diseases.
Though, the sole consumption of certain vegetables is not suitable as a treatment for any severe disease, sulforaphane, however, can support therapy quite well.
The best way to eat broccoli or its sprouts is steamed because sulforaphane is extremely sensitive to heat. There are also capsules with dried broccoli or broccoli powder if eating broccoli poses a challenge to some.
Benefits of Broccoli Sprouts
Antioxidant, anti-aging and anti-inflammatory
An increase in cruciferous vegetables stimulates the NRF2 gene which is the main stimulant in the manufacture of antioxidants. They inactivate carcinogenic substances, protect the cells from possible damage due to excessive oxidative load and help transport harmful substances to the outside.
Due to its sulforaphane content, the risk of cardiovascular diseases, prostate cancer, bladder, lung and breast cancer are decreased. It has been seen that the inclusion of sulforaphane improves the prognosis of these diseases.
Sulforaphane also reduces damage to DNA because of its effect against oxidative stress and inflammation thus slowing down skin aging.
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Boosts brain function
Sulforaphane has the ability to influence brain function because its able to cross the blood brain barrier.
Considering many mental health conditions occur because of inflammation or oxidative stress, providing an anti-inflammatory and antioxidant that crosses the blood-brain barrier is an exceptional method to treat central nervous system imbalances.
There have been studies on mice that sulforaphane improves depressive and anxiety symptoms better than antidepressants. It has been shown that animals with depressive behavior were neutralized after administering 1 mg/kg of sulforaphane for 7 days.
In another study, laboratory animals with muscular dystrophy, an incurable degenerative disease that generates loss of muscle mass and premature death, showed an increase of 30% in muscle mass.
The NRF2 gene counteracts or slows down the degenerative processes.
Side Effects of Sulforaphane
Sulforaphane is produced by cruciferous plants to keep pests and insects away.
For this reason, if taken in high doses over a long period of time, it could cause toxic reactions.
Though side effects are extremely rare.
Three to five capsules of broccoli sprouts is ideal but it’s better to speak to your doctor before taking any supplement to make sure you won’t have any adverse effects.
How to Grow Your Own Broccoli Sprouts
To get excellent amounts of sulforaphane, you need to eat lots of broccoli sprouts. Because they are difficult to get from grocery stores or health food stores, why not grow your own?
You only need seeds and a germinator to produce your own broccoli sprouts. The advantage of growing your own is that you know your crops will have the highest concentration of sulforaphane because you grew them yourself.
Here’s what you need to do:
- Place your seeds in a jar. Cover it with a metal mesh and fill it with warm, purified water of about 2 inches.
- Put your jars in a dark place and leave for 8 to 10 hours.
- Turn the jar upside down to drain the water.
- Rinse the seeds in fresh water for 5 days, morning and night.
- As soon as you see yellow or white buds, place the jars near a window so they can get some color.
- After 7 to 9 days, your shoots are ready for harvest.
- When you have harvested all of them, freeze them to increase the sulforaphane levels.
- You can continue production by using other bottles or containers and germinating on different days.
If you don’t have the time to produce your own sprouts, you can buy sulforaphane supplements. Though they may be a bit pricey, you’ll get your money’s worth anyway because they are very potent.
Gain Maximum Benefits
There’s only one way to be healthy: eat healthy. Include cruciferous vegetables in your daily meals, especially broccoli sprouts.
If you’re going to consume these vegetables, make sure you’re cooking them right otherwise, all nutrients will go to waste.
If you want to get the maximum therapeutic effect of sulforaphane, take at least 50-150 grams of broccoli sprouts every day. Take a break for two days and then resume eating them again.
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