Broccoli Sprouts

Broccoli Sprouts

As it turns out broccoli sprouts have a lot of health benefits. I would actually consider this vegetable a ‘superfood’ (even though most vegetables are in their own way). Primarily because of the strong antioxidant compound it contains called sulforaphane. There is evidence to suggest that sulforaphane prevents DNA damage which leads to cancer and can prevent a lot of inflammation in the body that leads to many diseases such as Alzheimer’s or Huntington’s disease. 

Four studies showed that consuming 5-10g of broccoli sprout powder per day dramatically decreased fasting blood glucose in patients with type 2 diabetes. These also had a profound effect on insulin and increased insulin sensitivity. Two studies measured inflammatory markers and found that these significantly decreased when compared to the placebo group.

Another analysis showed a dramatic decrease in DNA oxidation and an increase in the resistance of DNA breakdown. 

Sulforaphane is great for activating phase 2 of your liver detoxification pathway- which is specifically significant for women who are more estrogen dominant (helps clear out the excess estrogen in your blood). 

So, broccoli sprouts are really, really good for you, and they don’t taste bad, either. They have an almost spicy kick to them, but otherwise they’re pretty bland. They can be added to sandwiches and salads. Some people like to put them in smoothies, too.  f you really want to reap the health benefits of broccoli sprouts, it’s best to eat them raw, because if you cook the them, you’ll deactivate the enzyme that converts glucosinolates to isothiocyanates. So if you add them to your smoothie, ensure you blend them first then add the remaining ingredients. 

I bought a sprout growing kit from Kings Plant Barn for $25 and managed to grow quite a bit within a few day! Was a really cool, cheap process too. I bought the seeds from King Seeds where you can get a different range and they are all organic too! 

Here is how I started:

  1. Put 1 heaped tbsp of the broccoli seeds into each tray (see below). 
  2. Add water which just covers the lid on the tray 2-3 times a day and leave in a area in your kitchen where you do not get direct sunlight exposure but room temperature. 
  3. If you are having trouble with the first tray emptying water into the next one then slightly twist the cap until it starts pouring into the second one itself. 
  4. Empty the bottom tray that collects the water after all the water has drained through. The sprouts should start growing within 2-3 days where you should get a decent amount to last you 2-3 days. Ensure you rinse the sprouts before eating and do not eat any that are yellow in colour- they should be all green. 
  5. I did not end up eating the top tray of sprouts because they smelt funny and didn’t look too good so didn’t want to risk it as these can easily collect bacteria. 
  6. Keep stored in fridge until you want to eat and enjoy the benefits! I had approx 1/2 cup a day.

References 

  1. Adriana Conzatti1, Fernanda Carolina Telles da Silva Fróes2, Ingrid Dalira Schweigert Perry3,4 and Carolina Guerini de Souza.  Clinical and molecular evidence of the consumption of broccoli, glucoraphanin and sulforaphane in humans. 

 

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