What Are Broccoli Sprouts? Vitamins, Advantages, and Recipes

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Sprouts are germinated seeds. They are also known as tender or young plants.

Just like alfalfa and bean sprouts, broccoli sprouts are nutritional powerhouses.

If you think broccoli is the definition of healthy eating, wait until you read about the potential health benefits of broccoli sprouts.

This article explains everything you need to know about the benefits and nutrients of broccoli nozzles, and how to enjoy them.

Broccoli sprouts are 3–5 day old broccoli plants.

Like most sprouts, they have small, green leaves and white stems that are a few inches long that are still attached to the seed. For reference, they are similar to alfalfa sprouts.

Most people describe their taste as earthy, similar to that of radishes. Meanwhile, others claim that they have no taste at all.

Broccoli sprouts are usually eaten raw to add texture and crispness to dishes such as sandwiches, salads, dressings, and wraps. You can also cook them and enjoy them in a hot meal such as stir-fries or curries.

summary

Broccoli sprouts are sprouted seeds from the broccoli plant. They have an earthy taste and are used to make a wide variety of dishes crunchy.

As mentioned earlier, broccoli sprouts are nutritional powerhouses.

They are a great source of protein, fiber, vitamins, minerals, and phytochemicals, which are bioactive plant compounds. These compounds protect plants from the sun and insects, but also have numerous health benefits for humans (1).

According to the International Sprout Growers Association, a 3-ounce (85-gram) serving of broccoli sprouts (2) contains:

  • Calories: 35
  • Carbohydrates: 5 grams
  • Fiber: 4 grams
  • Protein: 2 grams
  • Fat: 0.5 grams
  • Vitamin C: 60% of the daily value (DV)
  • Vitamin A: 10% of the DV
  • Calcium: 6% of the DV

Just one serving of these sprouts provides high amounts of vitamin C, which is known for its antioxidant and immune-boosting properties.

They also contain a secondary plant substance called sulforaphane. It is speculated that this chemical is responsible for most of the health benefits of these crispy sprouts (1, 3).

Animal studies show that sulforaphane has a bioavailability of 82%, which is considered high. This means it is absorbed quickly and easily, so your body can easily take advantage of its benefits (1, 4).

How do they compare to broccoli?

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

A serving of 84 grams of cooked, ripe broccoli florets or broccoli sprouts provides practically the same calories and macronutrients – that is, the same amount of protein, carbohydrates, and fat (2, 5).

However, broccoli sprouts provide around 100 times more glucoraphanin. Glucoraphanin is an inactive compound that is converted into the useful phytochemical sulforaphane when it is cut or chewed (1, 4).

summary

Broccoli sprouts are a good source of fiber, protein, vitamins, and minerals. They’re also rich in sulforaphane, the compound behind most of their health benefits.

Broccoli sprouts have a plethora of health benefits thanks to their sulforaphane content.

May have anti-cancer properties

Sulforaphane is a compound with powerful anti-cancer properties. For this reason, broccoli sprouts have long been studied for their anti-cancer properties (6).

Studies show that sulforaphane (6, 7, 8):

  • promote apoptosis of cancer cells or programmed cell death
  • inhibit angiogenesis, or the growth of new blood vessels that feed malignant cells
  • Reduce inflammation
  • lower susceptibility to carcinogenic substances
  • reduce the invasion and spread of cancer cells

Sulforaphane works by increasing certain detoxifying enzymes in your liver. These enzymes both counteract and help your liver eliminate the potential carcinogenic effects of toxins or chemicals from food and the environment (6).

Research also suggests that this plant chemical may play a role in epigenetic modulation, meaning that it can help turn on and off certain genes involved in the inhibition or expression of cancer (4, 6, 8 , 9).

Test tube and animal studies alike show that the sulforaphane from broccoli sprouts could fight breast, prostate, colon, liver, and lung cancer (6, 10).

Can support mental and spiritual health

The sulforaphane in broccoli sprouts may also protect against certain brain diseases, including stroke, Alzheimer’s, and Parkinson’s, and improve certain symptoms of autism spectrum disorders (ASD) (11).

In a stroke, sulforaphane can reduce cell death in the brain, thus reducing the loss of brain tissue (11).

In Alzheimer’s disease, sulforaphane is said to protect brain cells from beta-amyloid toxicity. Beta-amyloid is a protein whose accumulation in the brain has been linked to the onset of the disease (11).

In addition, test-tube and animal studies show that sulforaphane can protect brain cells and improve mental impairments such as memory loss (11, 12).

Parkinson’s disease is caused by the deterioration or death of brain cells that produce dopamine – a chemical transmitter that affects your mood, focus, and memory. Sulforaphane protects these cells from oxidative stress caused by harmful free radicals (11, 13).

Finally, sulforaphane appears to improve the behavioral traits of ASA, which can also be associated with oxidative, stress-induced damage.

For example, in an 18-week study of 29 adults with ASA, those who received broccoli sprout-derived sulforaphane treatment showed significant improvements in social interactions, repetitive behavior, and verbal communication skills compared to a control group (14).

Can promote intestinal health

Because of its antioxidant and antibacterial properties, sulforaphane from broccoli sprouts can promote intestinal health.

Chronic oxidative stress can lead to constipation. Since sulforaphane’s antioxidant effects are thought to help your intestinal cells function normally, they may help improve bowel movements (15).

Additionally, studies show that sulforaphane’s antibacterial effects can alter the friendly bacteria in your intestines to promote smooth stools (15).

Sulforaphane also has potent antibacterial effects against H. pylori, a bacterium that can cause digestive tract infections, gastritis, and stomach ulcers.

A 16-week study of 50 people with gastritis caused by H. pylori found that consuming 2.5 ounces (70 grams) of 3-day-old broccoli sprouts per day reduced H. pylori infections and gastric inflammation (16) .

Further research has shown that sulforaphane, when combined with conventional drug therapies, can even help treat cases of antibiotic-resistant strains (17, 18).

Other potential benefits

Some of the additional health benefits of broccoli sprouts are:

  • Improved heart health. The sprouts can lower risk factors for heart disease like high triglycerides and LDL (bad) cholesterol. They’re also high in coenzyme Q10, a compound that has antihypertensive effects (19, 20).
  • Lower blood sugar levels. Test-tube and animal studies show that broccoli sprout extract can improve insulin sensitivity, which can lower blood sugar levels (21, 22).
  • Better joint health. Test-tube studies have found that sulforaphane in broccoli sprouts can reduce markers of inflammation associated with arthritis, a condition that can cause painful inflammation of the joints (23, 24).

summary

Sulforaphane is the compound behind most of the health benefits of broccoli sprouts, including cancer prevention and improved gut, mental, heart, and joint health.

Broccoli and other sprouts need moist conditions to germinate. Unfortunately also bacteria such as Salmonella, E. coli and Listeria monocytogenes (25, 26).

This means sprouts can become contaminated and if you eat them you can get food poisoning with symptoms like fever, diarrhea, and stomach cramps. This is why it is important to wash all types of sprouts before consuming them (25, 26).

Also note that broccoli sprouts contain isothiocyanates, the group of botanicals that sulforaphane belongs to. It is believed to be goitre, which is substances that alter the way your body absorbs iodine (6).

This means that consuming excessive amounts of broccoli sprouts has the potential to alter your thyroid function and increase your risk of hypothyroidism, a condition characterized by an underactive thyroid (6).

While there is no available literature indicating how many sprouts you would need to eat over time to increase this risk, a study of other Brassica vegetables like broccoli, Chinese cabbage, and pak choi suggests that typical serving sizes are unlikely Damage (27).

In addition, the study classified excessive amounts as ingesting more than 1 kg per day for several months (27).

Finally, sulforaphane can interact with certain drugs and make them less effective. These drugs include furosemide, verapamil, and ketoprofen, which are used to treat fluid retention, high blood pressure, and arthritis, respectively (28, 29).

summary

Broccoli sprouts are at high risk of bacterial contamination, so it is important to wash them before consuming. Avoid ingesting excessive amounts to avoid potential drug interactions and changes in your thyroid function.

Broccoli sprouts are great for adding texture and crispness to your dishes.

Here are some easy ways to add them to your daily meals:

  • Add them to almost any salad, sandwich, or wrap.
  • Mix them with spinach, banana, strawberries and pineapple for a refreshing and nourishing smoothie.
  • Fry them with other vegetables and chicken for a broccoli sprout pan.
  • Enjoy it neat with a little lime juice for a light, quick snack.
  • Combine them with pasta for a cold or warm dish.

Broccoli sprouts may not always be available in supermarkets or farmers’ markets, but they are easy to grow at home.

summary

Broccoli sprouts are a versatile ingredient that can add nutritional value to almost any dish.

Broccoli sprouts are the germinated seeds of the broccoli plant.

They are tremendous nutritional value, even in small portions. As such, they confer several health benefits, including anti-cancer properties and improved mental and gut health.

However, like most sprouts, they are at high risk of bacterial contamination. So wash them thoroughly before consuming them to avoid food poisoning.