When your Mom told you to “eat your broccoli” she was onto something!

Broccoli has long been a staple when it comes to choosing an inexpensive healthy vegetable, and for good reason! Broccoli is an excellent source of vitamin K, C, folate, potassium, and fiber. The combination of these nutrients makes it a hard hitter in the anti-inflammatory food group, offering protection against chronic and degenerative diseases.

Broccoli isn’t going anywhere, but if you keep up with food trends, you may have heard about broccoli sprouts, which offers even more health benefits. Broccoli sprouts are immature (about 3-4 days old) broccoli plants. When cooked lightly, they have a similar taste profile to steamed spinach, but more often, they’re added to dishes raw as a healthy condiment or food presentation showstopper.

BROCCOLI SPROUTS: MORE HEALTH BENEFITS THAN BROCCOLI?

WHAT MAKES BROCCOLI SPROUTS HEALTHIER?

Both broccoli and broccoli sprouts are cruciferous vegetables which all contain compounds called isothiocyanates. Broccoli sprouts however contain 10-100 times over the amount of isothiocyanates found in other cruciferous vegetables. In real-world servings, one 100-gram serving of broccoli sprouts offers approximately 250mg of isothiocyanates.

One particular isothiocyanate which broccoli sprouts contain – sulforaphane – has been linked to a reduction in inflammation and neurodegenerative diseases like Alzheimer’s. There’s also evidence to suggest sulforaphane can prevent DNA damage and oxidative stress, which can lead to cancer and chronic illnesses¹.

HELICOBACTER PYLORI

While research is new and ongoing, some evidence exists to suggest that broccoli sprouts may help reduce GI symptoms of the H pylori infection like stomach swelling as well as helping to eradicate the infection itself².

In this study, the infection returned after the consumption of broccoli sprouts ended, which indicates it’s not a miracle cure for notoriously hard to kill infections. However, it is good news for the possibility of further research into using food as a first-line treatment for GI issues like ulcers and gastritis.

SUNBURN

Some research suggests that when sulforaphane is applied directly to the skin, it can induce protective enzymes, reduce inflammation, and block harmful UV rays from causing damage. Using a topical broccoli sprout solution, several pilot studies are testing the effectiveness of this as a means to offer added protection against UV rays to those with compromised immunity.

The research mentioned that while it should not be used to replace traditional sunscreen, broccoli sprouts and sulforaphane could potentially help cells handle UV damage better³.

ASTHMA

New research suggests the anti-inflammatory and antioxidant properties of sulforaphane may also be helpful in controlling the hyperresponsiveness (an asthma attack) in some forms of the condition⁴.

The study noted that while the sulforaphane helped reduce airway resistance in some of the patients, it had no effect on others in the study, indicative that it needs further investigation and current asthma treatments should continue to be utilized.

CANCER

Sulforaphane’s anti-cancer properties have also been tested in several students with research suggesting it may help prevent sinister cell growth by releasing detoxification and antioxidant enzymes helping to protect the body against carcinogens⁵.

TAKEAWAY

It’s clear sulforaphane and broccoli sprouts have powerful health properties that can offer preventative support against a number of chronic and degenerative health issues. Everything from cancer and Alzheimer’s to newer, preliminary research on how it could potentially help symptoms associated with autism – it seems broccoli sprouts are a food fad you can’t afford not to put on your grocery list.

While much of the research has reported favorable results using the supplement form of sulforaphane, food should always be the first line of defense.

Interested in adding broccoli sprouts to your diet? They’re delicious on just about anything, so get creative! They are especially great as a fun complement to the fan-favorite, avocado toast.

Try this delicious spicy broccoli sprout avocado toast recipe today!

SPICY BROCCOLI SPROUT AVOCADO TOAST RECIPE

INGREDIENTS

• 2 slices sprouted gluten-free bread
• 1 ripe avocado
• Juice and zest from ½ lemon
• Salt
• 2 T kimchi
• 1 c broccoli sprouts

INSTRUCTIONS

1. Toast bread.
2. Peel, slice, and using a fork, mash avocado into your toast.
3. Top with kimchi and broccoli sprouts.
4. Sprinkle with salt, lemon zest, and lemon juice.

Broccoli sprouts are also great tossed into a salad, blended into a smoothie, or eaten straight up as a nutrient-filled power snack. Remember, heating or cooking can denature their powerful antioxidant and anti-inflammatory properties. To utilize the power of sulforaphane, it’s best to consume broccoli sprouts raw.

Have you tried broccoli sprouts? Let us know in the comments below!

For more on Katie, head here!

1. Sulforaphane as a Potential Protective Phytochemical against Neurodegenerative Diseases
2. Oral broccoli sprouts for the treatment of Helicobacter pylori infection
3. Sulforaphane, found in broccoli, might offer a different way to protect the body from sunburn
4. Sulforaphane improves the bronchoprotective response in asthmatics
5. Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells