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Broccoli Sprouts

  • angiewhitenutritio
  • Apr 24
  • 4 min read

Spring is the perfect time for eating sprouts. The world around us is waking up and beautiful. Buds are appearing and flowers are blossoming. The sounds of birds are everywhere and the bees that made it through the winter are out looking for food. Did you know that dandelions are a bee’s first food source each Spring? Dandelion is the most nutrient dense plant in most of our yards.


Sprouts fully embody this life energy. I especially love broccoli sprouts. They contain vitamin C, beta carotene, calcium, and fiber. These sprouts contain a variety of beneficial compounds including glucosinolates and sulforaphane which have antioxidant and anti-inflammatory properties.


Did I mention that broccoli sprouts are delicious? Peppery and slightly bitter, they help bring the food you are eating to life.


Broccoli sprouts have been said to play a role in cancer prevention, proper estrogen metabolism, brain health, gut and digestive health, and diabetes management.


While disease is multifactorial and I do not believe there is one food or substance that is a silver bullet, adding broccoli sprouts and cruciferous vegetables to a nutrient dense, whole foods diet is protective. I aim to eat at least one cruciferous vegetable a day.


How does this powerful plant support the body?


Estrogen metabolism - Like all hormones, our body needs the right amount of estrogen. Too much or too little can both create negative downstream effects. Our body has multiple estrogen metabolism pathways that produce different estrogen metabolites and are influenced by what we eat. Cruciferous vegetables and broccoli sprouts support healthy phase II detoxification in the liver which neutralizes harmful estrogen metabolites. Compounds like indole-3-carbinol (I3C) and diindolylmethane (DIM) found in cruciferous vegetables play a role in supporting healthy phase II estrogen conjugation. They can also pull estrogen out of circulation which is beneficial if you are estrogen dominant. Sulforaphane upregulates the production of glutathione, our master antioxidant and necessary for phase II detoxification. The fiber in these foods promotes healthy elimination during phase III detoxification. This is what facilitates the removal of estrogen metabolites vs reabsorption. Proper estrogen metabolism is paramount at every stage, but especially during perimenopause when we can lean towards estrogen dominance.


Cancer - Sulforaphane is actually the byproduct of chewing and digesting foods like broccoli sprouts and cruciferous vegetables, both of which contain glucosinolates. Sulforaphane supports phase II detoxification and antioxidant enzyme activity, discouraging cancer formation at the outset (1). Sulforaphane can also discourage procarcinogenic compounds formed in Phase I detoxification (1). Sulforaphane can inhibit tumor growth by directly impacting various metabolic pathways involved in cancer, supporting programmed cell death, and inhibiting proliferation and migration of cancer cells (1). Certain estrogen metabolites can alter DNA and promote cancer initiation.


Gut - As an anti-inflammatory agent, sulforaphane can help support the gut in instances of Inflammatory Bowel Diseases. Crohn’s and Colitis are two examples of inflammatory diseases of the gut in different locations. Sulforaphane has been shown to decrease pro-inflammatory cytokines (2). Sulforaphane has been shown to positively influence the microbiota, improve gut barrier function, and decrease the negative effects of dysbiosis (2). Sulforaphane also has the ability to discourage the colonization of H. pylori in the gut (2). All of these systems overlap. A healthy gut is necessary for proper estrogen metabolism.


Brain - Sulforaphane has been shown to be neuroprotective. Having antioxidant, anti-inflammatory, and anti-apoptotic properties, it has been shown to help protect the brain in diseases like Alzheimer’s, Parkinson’s and multiple sclerosis (3). Oxidative stress, inflammation, and mitochondrial dysfunction are common in many neurodegenerative diseases (3). Sulforaphane has the ability to decrease oxidation and inflammation and support proper mitochondrial dysfunction. Interestingly, this combination of oxidative stress, inflammation, and dysfunctional mitochondria are seen in many disease states, including diabetes and cardiovascular disease.


While sulforaphane is clearly important, as with all whole foods, it’s the whole package. Broccoli sprouts and cruciferous vegetables contain a variety of vitamins, minerals, polyphenols, fiber and other compounds like I3C and DIM that are needed for various biochemical reactions happening in our body. All day. Everyday. Around the clock.


We support the proper function of our body with the inputs we give it, like food, rest, joy and sleep.


(Sulforaphane can interfere with certain medications so it is always wise to check with your doctor. Also check with your doctor if pregnant. Wash before eating and avoid moldy sprouts.)


As a Nutrtion Therapist Master, I use food and lifestyle to help people feel better in their  bodies and more confident in their lives. We start where you are. Together, we create a simple wellness plan focused on your specific needs and goals. Together we create more joy, more clarity, and better health.


With Love,

Angie

NTM, NFC


AWN

720-205-8481



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