Broccoli sprouts
Broccoli is a part of the cruciferol vegetables known for being rich in several vitamins, antioxidants and glucosinolates. Glucosinolates are phytonutrients that are converted toindoles andisothyocianides, when digested. These components are known for their cancer protective effect, by direct and indirect action on oxidative stress, and some other pathways (Riso et al., 2014). According to the USDA nutritional database, broccoli has very high content of vitamin C, vitamin K and dietary fiber. Only in 100 g broccoli there is 89 g of this strong antioxidative vitamin, and the RDA is 60 g per day.
Broccoli are well known for their health benefit effect, but lately the light is on broccoli sprouts, soon after some excellent research results pointed that out. They even show to be better than the mature plants. In comparison of the amount of different components in broccoli sprouts and mature plant, it was found that there is larger quantity of components that protect against carcionogenesis in broccoli sprouts and smaller amount of components that are tumor promoters, than in mature plants. Greater difference was noted at one certain component - glucoraphanin (one glucosinolate), and it was found that its content was highest in a 3 day old broccoli sprouts, where it was 10 to 100 time greater than in the mature plant (Fahey et al., 1997). Also these sprouts have certain other advantages compared to their mature plants as they are easier to digest because of their abundance of live enzymes, and they only need three to seven days to grow. The bioavailability of broccoli sprouts was even shown to be much higher than the one of broccoli supplements. This conclusion was made by Clarke et al., (2011) after follow-up on the content of metabolites sulforaphane and erucinin 1 month period at 12 subjects.
Sulforaphane actually is one of the most researched isothiocyanates and is known for its cancer fighting properties by inhibiting the growth and spread of cancer cells. It also acts as detox component, thus resulting in inhibition of some cancerous compounds from becoming active. Some good results have been shown in prevention from breast cancer, prostate, cervix and cancer of the bladder. Overall studies show that this component helps the digestive tract protects itself from DNA damage, inflammation and oxidative damage, and acts as antibiotic against Helicobacter pilory. Broccoli sprouts may also help lower the LDL cholesterol, and may help improve blood sugar and insulin levels (Bonne, 2013).
Broccoli sprouts can be grown even at home. Several spoons (2-4) of broccoli seeds should be left to soak in water, and during that time should be rinsed 2-3 times daily. Than they can be places to grow using two methods: one is a jar method where they need only 3-5 days to grow or placed in a soil where they need 7-14 days to grow. They grow one to one and a half inches long (Braunstein, 1999). The highest level of some bioactive compound (glucoraphanin, sulforaphane and myrosinase) in broccoli sprouts was found to be when they are grown at 25ÚC, rather than those at 20 or 30 ÚC ( Guo et al., 2014).
Further Readings
Emerging Technologies and Management of Crop Stress Tolerance: Volume 1- Biological Techniques
Products
100% Natural Sulforaphane from Broccoli 400 mcg 60 Veg Caps
Glucosinolates in Rapeseeds: Analytical Aspects: Proceedings of a Seminar in the CEC Programme of Research on Plant Productivity, held in Gembloux ...
4x Tribulus Terrestris 1000mg X 90 Capsules, 95% Steroidal Saponins, 80% Protodioscin