Broccoli Sprouts: The Top Benefits and Uses

For this article, we looked at science journal publications to create a summary of the notable benefits of eating broccoli sprouts.

What are Broccoli Sprouts?

Broccoli sprouts refer to the sprouts that grow from the seeds of broccoli and are harvested in their early stages. They contain a significant amount of beneficial nutrients, mainly sulforaphane,  that can potentially improve your overall health.

Benefits of eating broccoli sprouts

The consumption of broccoli sprouts can help reduce inflammation and curb the development of chronic diseases. This is because this vegetable contains significant amounts of sulforaphane that has anti-inflammatory and antioxidant effects.

1. Heart Health: Eating broccoli sprouts regularly can have beneficial effects on heart health because the anti-inflammatory and antioxidant properties of sulforaphane protects against damage to blood vessels and arteries.
2. Gut Flora: Fibre in broccoli sprouts supports healthy digestion and facilitates the growth of beneficial bacteria in the gut.
3. Brain Health: Research indicates that sulforaphane can enhance cognitive function, reduce brain inflammation, and protect against neurodegenerative diseases like Alzheimer's.
4. Allergy Relief: Broccoli sprouts have been discovered to have potential benefits in reducing allergy symptoms. This is due to the fact that they have an inhibiting effect on histamine production, which is typically responsible for allergy symptoms such as sneezing and itching. Regular consumption of broccoli sprouts is therefore believed to alleviate allergies and enhance one's overall quality of life.
5. Bone Health: broccoli sprouts are a rich source of calcium, a crucial mineral required for healthy bone growth. By incorporating broccoli sprouts into one's diet on a regular basis, one can enhance bone health while minimizing the risk of developing osteoporosis.
6. Skin Health:, the anti-inflammatory and antioxidant properties of sulforaphane found in broccoli sprouts can have positive effects on skin health. Studies show that sulforaphane's protective effect against UV radiation can shield the skin from damage and reduce the risk of developing skin cancer.

Sulforaphane is a highly effective activator of the NRF2 pathway which triggers the expression of more than 200 genes. These play a crucial role in enhancing antioxidant defence, promoting detoxification, and producing anti-inflammatory effects within the body. Sulforaphane is present in all cruciferous vegetables, but is significantly more concentrated in broccoli sprouts.

Thanks to sulforaphane, eating broccoli sprouts on a regular basis can minimise inflammation, enhance heart health, improve digestion, enhance brain performance, decrease allergy symptoms, fortify bones and promoting healthy skin.

A sulforaphane supplement offers a predictable concentration and the convenience of capsule consumption.

Guide to Choosing a Sulforaphane Supplement

References:

Fahey JW, Talalay P. Antioxidant functions of sulforaphane: a potent inducer of Phase II detoxication enzymes. PMID: 10541453

Heber D, Li Z, Garcia-Lloret M, et al. Sulforaphane-rich broccoli sprout extract attenuates nasal allergic response to diesel exhaust particles. PMID: 24287881

Bahadoran Z, Mirmiran P, Hosseini-Esfahani F, et al. Broccoli sprouts powder could improve serum triglyceride and oxidized LDL/LDL-cholesterol ratio in type 2 diabetic patients. PMID: 22325157

Egner PA, Chen JG, Zarth AT, et al. Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage. PMID: 24913818

Yanaka A, Fahey JW, Fukumoto A, et al. Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori-infected mice and humans. PMID: 19349290