The humble broccoli sprout packs a punch
Broccoli sprouts contains a compound called sulforaphane. They contain up to 100 times more sulforaphane than normal broccoli. Health benefits of broccoli sprouts include:
- Anti-inflammatory properties
- Antioxidant properties
- Improved liver function
- Improved Phase II detoxification antioxidants
- Improved gut health
- Protection from viruses
Sulforaphane has been shown to release antioxidant enzymes that may be protective against cancer. It protects against cardiovascular disease and is brain protective. These are impressive reasons to have a daily dose of broccoli sprouts.
How can Broccoli Sprouts Support Daily Detoxification?
Sulforaphane is a potent antioxidant, which is particularly helpful for Phase I detox of the liver.
The liver’s responsibility is to process fat-soluble toxins into more water-soluble forms, this process produces free radicals, which can be super damaging to your cells if not kept in check.
Sulforaphane helps to reduce free radical damage to your cells.
Other foods that support Phase I Detox:
Cruciferous vegetables: Broccoli, kale, cauliflower, brussels sprouts, bok choy, collard greens, watercress and cabbage
Vitamin B complex: Legumes (beans, lentils, chickpeas and beans), salmon, sardines, eggs, beef, lamb, chicken, oysters, organ meats, whole grains, nuts, leafy green vegetables, avocados, kumara, shiitake mushrooms, broccoli, whole grains (brown rice, oats, millet), dairy, cauliflower, sunflower seeds, dates, prunes and figs.
Folic acid: Beans, eggs, green leafy vegetables, lentils, asparagus, organ meats, sprouts and soybeans.
Flavonoids are a group of plant metabolites that are believed to provide health benefits through cell signalling pathways and antioxidant effects. They are found in many foods and beverages such as berries, citrus fruit, parsley, red peppers, celery, onions, kale, lettuce, chamomile, broccoli,, apples, grapes, cocoa and tea.
Vitamin C:Highly coloured fruit and vegetables such as peppers, broccoli, strawberries, citrus and other fruit and vegetables.
Glutathione: Spinach, avocados, asparagus, grapefruit, garlic and okra.Research has shown that sulforaphane increases Phase II detoxification enzymes and glutathione synthesis. A study demonstrated that consuming broccoli sprouts in a drink led to the high excretion rates of two harmful chemicals: benzene (exhaust fumes, petrol fumes, industrial pollution) and acrolein (a herbicide, which is also a by-product of smoking and car fumes).
Other foods that support Phase II Detox:
In phase II the liver is supported by cruciferous vegetables, glutathione promoting foods, citrus, flavonoids and foods from the allium family (onions, garlic, shallots and leeks). Amino acids found in organic meat, wild salmon, lentils, peas, beans, nuts and seeds are also required.
Why is it important to detox daily?
We live in a toxic world and are exposed daily to toxins from our water, food, household products, the environment and our personal care products. In 2015, the environmental working group found that women put 168 chemicals on their bodies every day. We can’t always avoid toxins but we can support our detoxification pathways by making healthy lifestyle choices. A daily dose of sulforaphane will go a long way. Other ways to help are dry brushing, having regular saunas and exercising.
How to sprout your own broccoli seeds for a dose of magic:
The good news is that it is simple and cheap. You can add sprouts to any meal or add to a smoothie.
What will you need:
- A 500 ml sprouting jar
- A mesh sprouting lid
- Organic seeds to sprout
Method:
Place three tablespoons of seeds in a clean jar. Cover with cold filtered water and stir well. Screw on the sprouting lid and leave the seeds to soak for 8 hours. After the soaking phase, drain the sprouts. Rinse with fresh water through the mesh lid, then turn over and leave at an angle so that the water can drain out throughout the day.
Rinse and drain the seeds every morning and evening for four days until the sprouts have almost filled the jar. If placed in the sun, they will turn green. At the end of day four, empty the sprouts onto a clean towel and spread them out to mop up excess moisture. They are then ready to enjoy!
Store in an airtight glass container on a paper towel to keep them fresh. Will keep up to ten days in the fridge.
References:
Egner P.A. et.al. (2014) Rapid and Sustainable Detoxication of Airborne Pollutants by Broccoli Sprout Beverage: Results of a Randomized Clinical Trial in China. Available from https://aacrjournals.org/cancerpreventionresearch/article/7/8/813/50355/Rapid-and-Sustainable-Detoxication-of-Airborne
Seek Holistic Group (n.d.) Understand Detoxification and Nutritional Support. Available from https://seekholistichealth.com.au/understand-detoxification-nutritional-support/
Houghton, C. (2019) Sulforaphane: Its “Coming of Age” as a Clinically Relevant Nutraceutical in the Prevention and Treatment of Chronic Disease. Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815645/
Kikuchi M. et.al. (2015) Sulforaphane-rich broccoli sprout extract improves hepatic abnormalities in male subjects. Available from https://pubmed.ncbi.nlm.nih.gov/26604653/
Lupkin S (2015) Riedel M.A. Saxon A. & Diaz-Sanchez D. (2021) Oral Sulforaphane increase Phase II antioxidant enzymes in the human upper airway https://pubmed.ncbi.nlm.nih.gov/19028145/
Lupkin S (2015) Women Put an Average of 168 chemicals on their Bodies each day, Consumer Group says. Available from https://abcnews.go.com/Health/women-put-average-168-chemicals-bodies-day-consumer/story?id=30615324
Tortorella S.M. Royce S.G. Licciardi P.V. & Karagiannis T.C. (2015) Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition. Available from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432495/
Yanaka A. (2018) Daily intake of broccoli sprouts normalizes bowel habits in human healthy subjects. Available from https://pubmed.ncbi.nlm.nih.gov/29371757/
Alternative Medicine Review (2010) Sulforaphane Glucosinolate Monograph, Volume 15, No. 4. Available from https://altmedrev.com/wp-content/uploads/2019/02/v15-4-352.pdf
Yoshida K. et.al. (2015) Broccoli sprout extract induces detoxification – related gene expression and attenuates acute liver injury. Available from https://pubmed.ncbi.nlm.nih.gov/26401074/Zhang Y. & Wu Q. (2021) Sulforaphane protects intestinal epithelial cells against lipopolysaccharide-induced injury by activating the AMPK/SIRT1/PGC-1ɑ pathway. Available from https://pubmed.ncbi.nlm.nih.gov/34308769/
