Broccoli is considered a "superfood" thanks to its high sulforaphane, vitamin, mineral and fiber content. According to nutritionist Karina Tolentino (USA), this compound brings many health benefits, from cardioprotection to brain support, but also has some potential risks if used incorrectly.
Outstanding nutritional benefits
Broccoli sprouts contain glucoraphanin, a plant compound belonging to the glucosinolate group. When chewed or chopped, glucoraphanin converts to sulforaphane, a powerful antioxidant, with a content 100 times higher than that of adult broccoli.
Studies show sulforaphane:
Antioxidants and anti-cancer: Helps protect cells from free radicals, reducing the risk of metastasis.
Reduces inflammation: Lower inflammatory IL-6 protein levels.
Protect your heart: Reduce the risk of high blood pressure and atherosclerosis.
Improve gut health: Increase beneficial bacteria, reduce the risk of intestinal inflammation.
Support the brain: Potential reduction of Alzheimer's risk, improving mental health.
Regulates blood sugar and aids digestion: May help reduce diabetes complications and manage H. pylori stomach ulcers.
A 28g serving of broccoli sprouts provides about 10 kcal, 1g of protein, 1g of fiber, 30mg of calcium and 4mg of iron.
Food safety risks
Because they are grown in warm, broccoli sprouts are susceptible to E. coli, Listeria or Salmonella. The US Food and Drug Administration (FDA) recommends cooking before eating, especially for pregnant women, because the risk of listeriosis is 10 times higher.
Sulforaphane in broccoli sprouts can affect the effectiveness of some drugs:
Anti-concussion drugs (such as carbamazepine)
Urinary supplements and calcium channel blockers
Non-steroidal anti-inflammatory drugs (NSAIDs)
Experts recommend that people being treated with the above drugs should discuss with their doctor before adding more broccoli sprouts to their diet.
How to use and store
Raw broccoli sprouts can be eaten with salads, sandwiches, soups or smoothies. When cooked, steam, stir-fry or mix into the dish. Broccoli sprouts grown at home need to be washed thoroughly 2-3 times/day to limit bacteria, and should be stored in the refrigerator for 5-7 days.
Broccoli sprouts are a food rich in nutrients and sulforaphane, bringing many health benefits. However, to maximize the benefits and reduce risks, it is necessary to ensure food hygiene, cook when needed, and consult a doctor if you are taking interacting drugs.
