Kinda of a new buzz word, along with micro greens 🥬 and Sprouting. 🌱
Sulforaphane is a natural plant compound found in many cruciferous vegetables like broccoli, cabbage, cauliflower, and kale.
It has been linked to health benefits, such as improved heart health and digestion.
Big word alert 🚨
Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes that play a role in the defense response of plants.
Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane
Raw veggies 🌱 have the highest levels of sulforaphane. One study found that raw broccoli had ten times more sulforaphane than cooked broccoli 🥦
Steaming vegetables for one to three minutes may be the best way to optimize sulforaphane levels when cooking.
It’s best to cook the vegetables below 284˚F (140˚C), as exceeding this temperature results in a loss of glucosinolates like glucoraphanin.
It’s best to avoid boiling or microwaving cruciferous vegetables. Instead, eat them raw or lightly steamed to maximize their sulforaphane content.
jjj Sulforaphane has been shown to have anticancer properties in a number of test-tube and animal studies, reducing both the size and number of various types of cancer cells. Population studies have linked a higher dietary intake of cruciferous vegetables like broccoli with a significantly reduced risk of cancer. Other bennies
For instance, sulforaphane may benefit heart health by reducing inflammation. Inflammation may lead to narrowing of your arteries — a major cause of heart disease.
May Have Antidiabetic Effects Those with type 2 diabetes can’t effectively transport sugar from their blood to their cells, making it difficult to maintain healthy Blood glucose levels. The study found that sulforaphane effectively reduced fasting blood sugar levels by 6.5% and improved hemoglobin A1c, a marker of long-term blood sugar control. These effects were particularly strong in participants who were obese with poor diabetes control.
May treat certain symptoms of autism.
A study in 29 young men with autism found that daily doses of 50–150 µmol of sulforaphane for 18 weeks improved symptoms of autism like social interaction.
May improve constipation. In a 4-week study in 48 adults, eating 20 grams of sulforaphane-rich broccoli sprouts improved symptoms of constipation. May improve constipation. In a 4-week study in 48 adults, eating 20 grams of sulforaphane-rich broccoli sprouts improved symptoms of constipation. ** Excerpts from
🎩 Wikipedia and Healthline. 🎩
Summed up in plain English
Sulforaphane, which is a fancy word for "nutrient found in a plant." It functions as a powerful antioxidant, meaning it fights against and repairs the damage that occurs all the time in every cell in your body.
😎 Now that’s a buzz word worth remembering.
Resources for sproutin 🌱
Amazon mason jars: sprouting kit everything needed except the seeds to sprouting. Organic seed: Baker Creek Seeds
How to sprout organic sprouts: sproutingwithSteve.com