How much sulforaphane can you get from a 100-gram serving of broccoli or broccoli sprouts?

A 100-gram serving of market-stage broccoli may yield 0.5 to 18 milligrams of sulforaphane. For broccoli sprouts, 100 grams could yield 5 to 60 milligrams. These are rough approximations due to variability in plants and individual gut microbiomes.

Why is it difficult for consumers to know the exact sulforaphane content of their broccoli sprouts?

The glucoraphanin content varies based on genetics, growth conditions, and storage. There are no readily available commercial labs for consumers to test their seeds or sprouts for glucoraphanin or myrosinase levels, which would be expensive.

Can adding ground mustard seed to cooked broccoli increase sulforaphane bioavailability?

Yes, adding ground mustard seed or other myrosinase-rich sources like daikon radish to cooked broccoli helps convert glucoraphanin into sulforaphane, especially since cooking destroys the plant's natural myrosinase enzyme.

Do all cruciferous vegetables contain sulforaphane?

No, not all cruciferous vegetables contain significant amounts of glucoraphanin, the precursor to sulforaphane. For example, cabbage and most kale varieties have very little, while a specific variety like Red Russian Kale may have substantial amounts.

How long do the health benefits of sulforaphane from broccoli sprouts last?

The elevation of protective enzymes activated by sulforaphane lasts for at least hours and typically a few days. Consuming broccoli sprouts or supplements every two to three days should be sufficient to maintain benefits, as it upregulates processes rather than directly consuming a compound like Vitamin C.

Can sulforaphane help detoxify toxic metals and pesticides?

Yes, research suggests sulforaphane can enhance the elimination of toxins and carcinogens like aflatoxin, benzene, and acrolein. It upregulates enzymes responsible for synthesizing and regenerating glutathione, a key detoxification mechanism in the body.

Does sulforaphane supplementation continuously increase glutathione levels in the brain?

Yes, clinical studies have shown sulforaphane increases glutathione levels in the blood and specific brain regions. The Nrf2 system activation and glutathione production are maintained with continuous intake, helping to restore glutathione to healthy levels, which naturally decline with age.

Is sulforaphane beneficial for people already diagnosed with cancer?

While there's strong evidence for sulforaphane in cancer prevention, its role as a cancer therapeutic is still under investigation, and scientific consensus is lacking. Caution is advised for those diagnosed with metastasized cancer, as upregulating Nrf2 could potentially also protect cancer cells.

Can eating raw broccoli seeds provide sulforaphane, or is sprouting necessary?

While raw broccoli seeds have the highest glucoraphanin levels, eating them directly is not recommended due to their awful taste and high erucic acid content, which may have negative health effects. Sprouting reduces erucic acid and improves palatability and safety.

How should broccoli sprouts be stored to maintain potency?

Freshly harvested sprouts can be refrigerated for a few days. For longer storage (weeks to months), quick-freezing them on a tray and then bagging them is recommended. Home freezers' defrost cycles may slightly reduce myrosinase activity over very long periods.

Are claims that cold water immersion or sauna can replace sulforaphane true?

No, this is misleading. While cold/heat exposure and sulforaphane may coincidentally affect some biochemical pathways like Nrf2, sulforaphane offers a multiplicity of beneficial effects (anti-inflammatory, antiviral, immune-boosting, neuroprotective) not replicated by physical stressors, and it's far more accessible globally.

Is sulforaphane goitrogenic and harmful to the thyroid?

No, sulforaphane and broccoli sprouts, when consumed in moderation, are not goitrogenic. Long-term studies have shown no negative effects on thyroid function. Claims of goitrogenic effects often confuse indole glucosinolates in mature broccoli with sulforaphane from sprouts, or disregard confounding factors.

Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection [An authoritative discussion!]

FoundMyFitness

Science & Technology4 min read114 min video

Nov 24, 2020|347,595 views|6,943|631

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Key Moments

TL;DR

Dr. Jed Fahey discusses sulforaphane from broccoli sprouts, its benefits, dosage, safety, and alternatives like moringa.

Key Insights

Sulforaphane dosage for health benefits is estimated between 50-100 micromoles daily, but actual content varies widely in broccoli and sprouts.

Cooking destroys the myrosinase enzyme needed for sulforaphane conversion; adding mustard seed can help with cooked cruciferous vegetables.

Broccoli sprouts are a potent source of sulforaphane, but broccoli seeds contain higher levels of glucoraphanin and also erucic acid, requiring caution.

Regular sulforaphane intake, even every 2-3 days, helps maintain protective enzyme levels and detoxification pathways.

Moringa leaves are a safe and potentially beneficial alternative, with research on its isothiocyanate 'moringin' showing promise.

Certain processed supplements offer a more standardized dose of sulforaphane precursors (glucoraphanin) and/or the myrosinase enzyme.

Claims that cold water immersion is equivalent to sulforaphane are not supported; sulforaphane offers a broader range of documented health benefits.

Concerns about sulforaphane negatively affecting thyroid function are largely unfounded based on current research, especially from broccoli sprouts.

INTRODUCTION TO DR. JED FAHEY AND HIS WORK

Dr. Jed Fahey, a leading expert with over 20 years at Johns Hopkins, specializes in phytochemicals, isothiocyanates, and sulforaphane. Having recently retired, he is focusing on making complex scientific information more accessible. His research has primarily centered on broccoli sprouts and sulforaphane, with investigations into other plant compounds like those found in moringa. He co-founded Brassica Protection Products and was involved in clinical trials exploring the benefits of broccoli sprouts, including their effects on conditions like H. pylori infection and autism. Dr. Fahey now consults and serves on scientific advisory boards, aiming to translate scientific findings for broader understanding.

DOSAGE, CONTENT VARIATION, AND CONVERSION OF SULPHORAPHANE

The effective daily dose of sulforaphane is estimated to be between 50-100 micromoles, though precise amounts in foods are highly variable. A 100-gram serving of broccoli might yield 0.5-18 mg of sulforaphane, while the same amount of broccoli sprouts could provide 5-60 mg. This wide range is due to genetic variations in plants, growing conditions, and individual differences in gut microbiome conversion of glucoraphanin (the precursor) to sulforaphane. Cooking destroys the myrosinase enzyme, necessitating reliance on gut bacteria for conversion unless active myrosinase is included in supplements or added through sources like mustard seed.

OPTIMIZING SULPHORAPHANE INTAKE: SEEDS, SPROUTS, AND ADDITIVES

While broccoli seeds contain the highest levels of glucoraphanin, they also pose a risk of excessive erucic acid intake. Broccoli sprouts offer a more balanced approach, providing significant glucoraphanin without the same erucic acid concerns, though they might not be as potent as raw seeds. For cooked cruciferous vegetables, adding ground mustard seed, daikon radish, or moringa can help activate the myrosinase enzyme and facilitate sulforaphane conversion, compensating for the enzyme's inactivation during cooking. Dr. Fahey acknowledges the taste challenges, especially for children with autism, suggesting smoothies with pineapple and lime juice or adding powdered supplement contents to favorite foods can mask unpleasant flavors.

HEALTH BENEFITS AND APPLICATIONS OF SULPHORAPHANE

Sulforaphane activates protective pathways like Nrf2, enhancing the body's antioxidant and detoxification systems. Studies have shown its potential to increase the excretion of toxins like benzene and acrolein, relevant for individuals exposed to environmental pollutants such as firefighters. Furthermore, research indicates sulforaphane may increase glutathione levels in the plasma and brain, a critical antioxidant. Pre-clinical and some clinical data suggest benefits for neurodegenerative diseases like Alzheimer's, supporting neuronal health and reducing pathological markers. Its potential role in preventative health and protective mechanisms against certain cancers is also a significant area of interest.

ALTERNATIVES AND SPECIFIC CONSIDERATIONS: MORINGA AND SUPPLEMENTS

Moringa leaves are presented as a safe and potentially beneficial alternative to broccoli sprouts. Dried and powdered moringa leaves are ideal for wider consumption due to the perishability of fresh leaves. Moringa contains 'moringin,' an isothiocyanate that in some assays performs even better than sulforaphane. Research into its benefits, particularly for blood glucose control, is ongoing, but its long history of safe consumption in tropical regions is well-documented. For those seeking a standardized dose, high-quality supplements containing glucoraphanin and/or myrosinase are available, with several brands identified as reliable based on testing and clinical use.

SAFETY, SUPPLEMENT QUALITY, AND MISINFORMATION

Concerns about sulforaphane being goitrogenic (harmful to the thyroid) are largely unsubstantiated by current research, with studies showing no negative impact on thyroid function even with prolonged consumption. Claims that cold water immersion offers equivalent benefits to sulforaphane are also not supported by robust scientific evidence; sulforaphane offers a much wider array of documented benefits through various molecular pathways. The quality of sulforaphane supplements varies; consumers are advised to choose reputable brands that accurately label their products. The difficulty in stabilizing sulforaphane highlights the importance of consuming glucoraphanin and myrosinase sources, either through food or quality supplements.

STORAGE AND MAXIMIZING POTENCY

To maintain the potency of home-grown broccoli sprouts, refrigerating them shortly after harvesting can slow growth and preserve them for a few days. For longer storage, quick-freezing sprouts on a baking sheet and then bundling them in airtight containers is recommended, potentially for weeks to months. While freezing may impact myrosinase activity over extended periods, it's generally considered a viable preservation method. When preparing sprouts for consumption, blending them just before eating maximizes the sulforaphane reaction. If blending in advance, freezing the mixture immediately after preparation can help preserve its activity.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Concepts

●People Referenced

Common Questions

Clinical studies suggest a daily dose of approximately 50 to 100 micromoles of sulforaphane. Translating this to milligrams for whole foods is complex due to variability in glucoraphanin content and individual conversion efficiency.

Topics

Broccoli Sprouts Glucoraphanin Myrosinase Phytochemicals Moringa Dietary Supplements Erucic Acid Thyroid Health

Mentioned in this video

supplementMustard Seed Powder

Can be added to cooked broccoli or other cruciferous vegetables to provide myrosinase, facilitating the conversion of glucoraphanin to sulforaphane, especially when the plant's own enzyme has been destroyed by cooking.

supplementCrucera SGS by Thorne

A sulforaphane supplement that Dr. Fahey considers reliable and has tested to contain the stated amount of glucoraphanin.

supplementMitocore by Orthomolecular

A supplement recommended by Dr. Fahey as a good product.

supplementProstaphane

A European product containing stabilized sulforaphane that Dr. Fahey knows to be reliable and stable, but it is difficult to obtain in the US and is not FDA-regulated.

companyCooley

A company that makes moringa powder; Dr. Fahey is on its scientific advisory board.

personJed Fahey

A phytochemical researcher who spent over 20 years at Johns Hopkins researching isothiocyanates and sulforaphane, now consulting and aiming to make technical information more accessible.

personPaul Talalay

Dr. Fahey's mentor and collaborator, with whom he co-founded Brassica Protection Products and conducted early research on broccoli sprouts and sulforaphane.

productMoringa

A plant whose leaves contain isothiocyanates (like moringin) that are similar to sulforaphane and have similar benefits; traditionally consumed and considered safe.

personTheresa Johnson

A former student and friend of Dr. Fahey and Rhonda Patrick, who co-authored an encyclopedia chapter on glucosinolates.

companyBrightseed

A company focused on developing interesting food products, for which Dr. Fahey serves on the scientific advisory board.

conceptAcrolein

A toxic chemical found in smoke, whose excretion was significantly increased (by approx. 23%) in a study by daily sulforaphane intake.

conceptAflatoxin

A potent toxin and carcinogen, particularly present in peanuts and corn in parts of China, for which sulforaphane has shown detoxification effects.

conceptAmyloid Beta Plaques

Pathological changes in the brain associated with Alzheimer's disease, observed in infants and children in air-polluted areas, which preclinical evidence suggests sulforaphane may decrease.

conceptHistone Deacetylase (HDAC) inhibition

A mechanism by which sulforaphane can modulate gene expression, contributing to its neuroprotective effects and being extensively studied in neurodegenerative diseases.

supplementOncoplex by Zymogen

A sulforaphane supplement that Dr. Fahey considers reliable and has tested to contain the stated amount of glucoraphanin.

supplementAvma-Call by Nutramax

A sulforaphane supplement containing glucoraphanin and active myrosinase, considered reliable by Dr. Fahey, and used in multiple clinical studies for autism and schizophrenia.

supplementMax Infuse by Max International

A drink supplement containing sulforaphane precursor, considered decent by Dr. Fahey.

personChartoon Pecos

First author of a 2019 study that found no negative effects on thyroid function after three months of continuous sulforaphane ingestion from broccoli sprouts in a 12-week study in China.

supplementGlucoraphanin

The precursor to sulforaphane, found in cruciferous vegetables like broccoli and sprouts, converted into sulforaphane by the myrosinase enzyme in plants and the gut microbiome.

conceptMyrosinase

An enzyme found in cruciferous plants and the human gut microbiome that converts glucoraphanin into sulforaphane.

personTom Sedleck

A researcher co-authoring a 2018 clinical study that showed sulforaphane increased blood glutathione levels, correlating with increases in certain brain regions.

personDoug Evans

Author of a book on sprouts, advocating for their nutritional and preventive qualities.

supplementSwanson Vision Defense

A supplement containing sulforaphane precursor, deemed decent by Dr. Fahey for eye health.

conceptErucic Acid

A monounsaturated omega-9 fatty acid, found in high levels in broccoli seeds, which can be cardiotoxic in some animal studies, though human effects are debated.

productLorenzo's Oil

An experimental therapy for adrenoleukodystrophy (ALD) that is rich in erucic acid.

supplementCanola oil