They’re also rich in fiber, vitamins and minerals (while being low in calories). So far, research shows this combination of nutrients and phytonutrients means cruciferous vegetables may prevent cancer and help soothe airway inflammation. The sulphorophanes may also help reduce risk of cardiovascular disease and inhibit H. pylori, bacteria that causes ulcers.
The sulphorophanes are more concentrated in young plants, so broccoli sprouts contain larger amounts compared to mature broccoli plants, about 20% to 50% more per ounce. You can easily 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 flavor similar to radishes, slightly peppery.
Why Not Just Take Supplements?
You can buy sulphorophane glucosinolate supplements, but getting them from your diet is much better. The cruciferous vegetables contain many other nutrients and phytochemicals such as indoles that your body needs, plus it isn’t completely clear how well the sulphorophane glucosinolates work in isolation. The sulphorophanes may work best in harmony with other phytochemicals found in broccoli sprouts and other cruciferous vegetables.
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.
