Healthy Foods: Broccoli Sprouts

The Brassica family of vegetables includes the cruciferous vegetables, such as broccoli, Brussels sprouts, cauliflower, cabbage and kale. They contain phytochemicals called isothiocyanates, like sulphorophanes, which may induce enzymes that reduce inflammation.

They're also rich in fiber, vitamins and minerals, while being low in calories.

Sulphorophanes are more concentrated in young plants, so broccoli sprouts contain larger amounts compared to mature broccoli plants; about 20 percent to 50 percent more sulphorophanes per ounce. You can add broccoli sprouts to your diet by sprinkling a handful of sprouts on top of a salad or stuff them into a wrap or sandwich. They have a slightly peppery flavor, similar to radishes.

You can also buy glucosinolate supplements (glucosinolate is a type of sulphorphane), but getting them from your diet is much better. The cruciferous vegetables contain many other nutrients and phytochemicals, and it isn't completely clear how well the glucosinolates work in isolation.

_Sources:

_{Johnson IT. "Glucosinolates: bioavailability and importance to health." Int J Vitam Nutr Res. 2002 Jan;72(1):26-31.}

_{Blomhoff R. "Dietary antioxidants and cardiovascular disease." Curr Opin Lipidol. 2005 Feb;16(1):47-54.}

_{Riedl MA, Saxon A, Diaz-Sanchez D. "Oral sulforaphane increases Phase II antioxidant enzymes in the human upper airway." Clin Immunol. 2009 Mar;130(3):244-51.}

_{Nestle M. "Broccoli sprouts as inducers of carcinogen-detoxifying enzyme systems: clinical, dietary, and policy implications." Proc Natl Acad Sci U S A. 1997 Oct 14;94(21):11149-51.}