The surprising benefits of broccoli sprouts

On his personal page, Dr. William Li, a physician, scientist and author of the New York Times bestseller, The Diet That Beats Disease, shared the impressive benefits of broccoli.

There are countless recipes circulating online that revolve around broccoli. Sure, it has a ton of great health benefits. But broccoli sprouts, the immature form of this common cruciferous vegetable, are even more impressive in many ways. Despite their immaturity, these little greens pack a powerful punch.

According toHealthlineBroccoli sprouts are a nutritional powerhouse. They are an excellent source of protein, fiber, vitamins, minerals, and phytochemicals, which are bioactive plant compounds. These compounds protect plants from the sun and insects, but they also provide many health benefits to humans.

Just one serving of these sprouts provides a high amount of vitamin C, which has antioxidant and immune-boosting properties. They also contain a phytochemical called sulforaphane. Experts believe that this chemical is responsible for most of the health benefits of these sprouts.

Animal studies show that sulforaphane has a bioavailability of 82%, which is considered high. This means it is absorbed quickly and easily, allowing your body to easily reap its benefits.

Compare with broccoli

Although broccoli sprouts are the first stage of the broccoli plant, they are not nutritionally identical to the mature vegetable.

They provide virtually the same amount of calories and macronutrients, meaning the same amount of protein, carbs, and fat. However, broccoli sprouts provide about 100 times more glucoraphanin. Glucoraphanin is an inactive compound that is converted to the beneficial chemical sulforaphane when cut or chewed.

Potential health benefits of broccoli sprouts

Thanks to their sulforaphane content, broccoli sprouts have many health benefits.

Enhance immune function

The most important benefit of broccoli sprouts is their ability to boost immune function. They contain sulforaphane, a naturally occurring bioactive compound that helps activate the immune system to fight viruses.

In a 2016 clinical study, participants were given a flu vaccine and the other half were given a broccoli sprout shake every day. Those who drank the shake were shown to have more effective immune protection against the virus.

Anti-cancer properties

Sulforaphane is a compound with powerful anti-cancer properties. In fact, this is why broccoli sprouts have long been studied for their anti-cancer effects.

Studies show that sulforaphane can promote cancer cell death, inhibit the growth of new blood vessels that nourish malignant cells, reduce inflammation, reduce sensitivity to carcinogens, and reduce the invasion and spread of cancer cells.

Sulforaphane works by increasing certain detoxification enzymes in your liver. These enzymes both counteract and help your liver eliminate the potentially cancer-causing effects of toxins or chemicals from your food and environment.

Similar test-tube and animal studies suggest that sulforaphane from broccoli sprouts may protect against breast, prostate, colon, liver and lung cancers.

According to Dr. William Li, broccoli sprouts also contain many antioxidants, such as glucoraphanin, which help your body fight disease and prevent cancer. It is significantly more effective in protecting the body against cancer than mature broccoli.

Supports mental and brain health

The sulforaphane in broccoli sprouts may also protect against certain brain diseases, including stroke, Alzheimer's disease, and Parkinson's disease. In the case of stroke, sulforaphane may reduce brain cell death, thereby reducing the amount of brain tissue lost.

In Alzheimer's disease, sulforaphane is thought to protect brain cells from the toxicity of beta-amyloid. Beta-amyloid is a protein whose accumulation in the brain is linked to the onset of the disease.

What's more, test-tube and animal studies suggest that sulforaphane may protect brain cells and improve mental impairments like dementia.

Parkinson's disease is caused by the weakening or death of brain cells that produce dopamine—a chemical messenger that affects your mood, concentration, and memory. Sulforaphane protects these cells from oxidative stress caused by harmful free radicals.

Boost gut health

Due to its antioxidant and antibacterial properties, sulforaphane from broccoli sprouts may promote gut health.

Sulforaphane also has strong antibacterial effects against H. pylori, a bacteria that can cause gastrointestinal infections, gastritis, and stomach ulcers. A 16-week study in 50 people with H. pylori gastritis found that eating 70 grams of 3-day-old broccoli sprouts daily reduced H. pylori infection and gastritis.

Some other benefits

- Improve cardiovascular health

Sprouts may reduce heart disease risk factors, such as high triglyceride levels and LDL (bad) cholesterol. They are also rich in coenzyme Q10, a compound that has been shown to lower blood pressure.

- Reduce blood sugar

Test-tube and animal studies show that broccoli sprout extract can improve insulin sensitivity, which may reduce blood sugar levels.

- Better joint health

Test-tube studies have determined that sulforaphane in broccoli sprouts may reduce markers of inflammation associated with arthritis, a condition that can cause painful joint inflammation.

Things to note

Broccoli and other sprouts need moist conditions to germinate. Unfortunately, so do bacteria like Salmonella, E. coli, and Listeria monocytogenes.

This means that sprouts can be contaminated and if eaten, you can get food poisoning with symptoms such as fever, diarrhea, and stomach cramps. That is why it is important to wash any sprouts thoroughly before eating them.

Another thing to note is that broccoli sprouts contain isothiocyanates, a group of plant compounds that includes sulforaphane. These are considered goitrogens, which are substances that alter your body's absorption of iodine.

This means that eating too many broccoli sprouts has the potential to alter your thyroid function and increase your risk of hypothyroidism, a condition characterized by an underactive thyroid.

While there's no data to show how many sprouts you'd have to eat over time to increase this risk, a study of other cruciferous vegetables, such as broccoli, Chinese cabbage, and bok choy, found that typical servings are unlikely to cause harm.

Furthermore, the study classified excessive intake as consumption of more than 1kg per day over several months.

Finally, sulforaphane may interact with certain medications and limit their effectiveness. These medications include furosemide, verapamil, and ketoprofen, which are used to treat fluid retention, high blood pressure, and arthritis, respectively.

Experts recommend adding broccoli sprouts to smoothies or using them as a topping for salads and avocado toast, as they lose their nutritional quality when cooked.