BROCCOLI SPROUT - Uses, Side Effects, and More

Sep. 09, 2024

BROCCOLI SPROUT - Uses, Side Effects, and More

Abdulah R, Faried A, Kobayashi K, et al. Selenium enrichment of broccoli sprout extract increases chemosensitivity and apoptosis of LNCaP prostate cancer cells. BMC Cancer ;9:414. View abstract.

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Bhamre S, Sahoo D, Tibshirani R, Dill DL, Brooks JD. Temporal changes in gene expression induced by sulforaphane in human prostate cancer cells. Prostate ;69(2):181-190. View abstract.

Brooks JD, Paton VG, Vidanes G. Potent induction of phase 2 enzymes in human prostate cells by sulforaphane. Cancer Epidemiol Biomarkers Prev ;10(9):949-954. View abstract.

Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett ;269(2):291-304. View abstract.

Dashwood RH, Ho E. Dietary histone deacetylase inhibitors: from cells to mice to man. Semin Cancer Biol ;17(5):363-369. View abstract.

Dinkova-Kostova AT, Fahey JW, Benedict AL, et al. Dietary glucoraphanin-rich broccoli sprout extracts protect against UV radiation-induced skin carcinogenesis in SKH-1 hairless mice. Photochem Photobiol Sci ;9(4):597-600. View abstract.

Dinkova-Kostova AT, Jenkins SN, Fahey JW, et al. Protection against UV-light-induced skin carcinogenesis in SKH-1 high-risk mice by sulforaphane-containing broccoli sprout extracts. Cancer Lett ;240(2):243-252. View abstract.

Donaldson MS. Nutrition and cancer: a review of the evidence for an anti-cancer diet. Nutr J ;3:19. View abstract.

Egner PA, Kensler TW, Chen JG, et al. Quantification of sulforaphane mercapturic acid pathway conjugates in human urine by high-performance liquid chromatography and isotope-dilution tandem mass spectrometry. Chem Res Toxicol ;21(10):-. View abstract.

Fahey JW, Haristoy X, Dolan PM, et al. Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors. Proc Natl Acad Sci USA ;99(11):-. View abstract.

Fahey JW, Ourisson PJ, Degnan FH. Pathogen detection, testing, and control in fresh broccoli sprouts. Nutr J ;5:13. View abstract.

Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proc Natl Acad Sci USA ;94(19):-. View abstract.

Finley JW, Ip C, Lisk DJ, et al. Cancer-protective properties of high-selenium broccoli. J Agric Food Chem ;49:-83. View abstract.

Gorski L, Flaherty D, Duhe JM. Comparison of the stress response of Listeria monocytogenes strains with sprout colonization. J Food Prot ;71(8):-. View abstract.

Haristoy X, Angioi-Duprez K, Duprez A, Lozniewski A. Efficacy of sulforaphane in eradicating Helicobacter pylori in human gastric xenografts implanted in nude mice. Antimicrob Agents Chemother ;47(12):-. View abstract.

Kensler TW, Chen JG, Egner PA, et al. Effects of glucosinolate-rich broccoli sprouts on urinary levels of aflatoxin-DNA adducts and phenanthrene tetraols in a randomized clinical trial in He Zuo township, Qidong, People's Republic of China. Cancer Epidemiol Biomarkers Prev ;14(11 Pt 1):-. View abstract.

Kerns ML, DePianto D, Dinkova-Kostova AT, Talalay P, Coulombe PA. Reprogramming of keratin biosynthesis by sulforaphane restores skin integrity in epidermolysis bullosa simplex. Proc Natl Acad Sci USA ;104(36):-5. View abstract.

Keum YS, Khor TO, Lin W, et al. Pharmacokinetics and pharmacodynamics of broccoli sprouts on the suppression of prostate cancer in transgenic adenocarcinoma of mouse prostate (TRAMP) mice: implication of induction of Nrf2, HO-1 and apoptosis and the suppression of Akt-dependent kinase pathway. Pharm Res ;26(10):-. View abstract.

Kim HJ, Barajas B, Wang M, Nel AE. Nrf2 activation by sulforaphane restores the age-related decrease of T(H)1 immunity: role of dendritic cells. J Allergy Clin Immunol ;121(5):-. View abstract.

Lee, S. Y., Shin, Y. W., and Hahm, K. B. Phytoceuticals: mighty but ignored weapons against Helicobacter pylori infection. J Dig Dis ;9(3):129-139. View abstract.

Li Y, Zhang T, Korkaya H, et al. Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells. Clin Cancer Res ;16(9):-. View abstract.

Matusheski NV, Juvik JA, Jeffery EH. Heating decreases epithiospecifier protein activity and increases sulforaphane formation in broccoli. Phytochemistry ;65(9):-. View abstract.

Moon JK, Kim JR, Ahn YJ, Shibamoto T. Analysis and anti-Helicobacter activity of sulforaphane and related compounds present in broccoli ( Brassica oleracea L.) sprouts. J Agric Food Chem ;58(11):-. View abstract.

Munday R, Mhawech-Fauceglia P, Munday CM, et al. Inhibition of urinary bladder carcinogenesis by broccoli sprouts. Cancer Res ;68(5):-. View abstract.

Murashima M, Watanabe S, Zhuo XG, Uehara M, Kurashige A. Phase 1 study of multiple biomarkers for metabolism and oxidative stress after one-week intake of broccoli sprouts. Biofactors ;22(1-4):271-275. View abstract.

Myzak MC, Dashwood RH. Chemoprotection by sulforaphane: keep one eye beyond Keap1. Cancer Lett ;233(2):208-218. View abstract.

Myzak MC, Karplus PA, Chung FL, Dashwood RH. A novel mechanism of chemoprotection by sulforaphane: inhibition of histone deacetylase. Cancer Res ;64(16):-. View abstract.

Nakagawa K, Umeda T, Higuchi O, et al. Evaporative light-scattering analysis of sulforaphane in broccoli samples: Quality of broccoli products regarding sulforaphane contents. J Agric Food Chem ;54(7):-. View abstract.

Nian H, Delage B, Ho E, Dashwood RH. Modulation of histone deacetylase activity by dietary isothiocyanates and allyl sulfides: studies with sulforaphane and garlic organosulfur compounds. Environ Mol Mutagen ;50(3):213-221. View abstract.

Noyan-Ashraf MH, Sadeghinejad Z, Juurlink BH. Dietary approach to decrease aging-related CNS inflammation. Nutr Neurosci ;8(2):101-110. View abstract.

Pezdirc KB, Hure AJ, Blumfield ML, Collins CE. Listeria monocytogenes and diet during pregnancy; balancing nutrient intake adequacy v. adverse pregnancy outcomes. Public Health Nutr ;15(12):-9. View abstract.

Rajkowski KT, Boyd G, Thayer DW. Irradiation D-values for Escherichia coli O157:H7 and Salmonella sp. on inoculated broccoli seeds and effects of irradiation on broccoli sprout keeping quality and seed viability. J Food Prot ;66(5):760-766. View abstract.

Riedl MA, Saxon A, Diaz-Sanchez D. Oral sulforaphane increases Phase II antioxidant enzymes in the human upper airway. Clin Immunol. ;130(3):244-251. View abstract.

Shapiro TA, Fahey JW, Dinkova-Kostova AT, et al. Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study. Nutr Cancer ;55(1):53-62. View abstract.

Shapiro TA, Fahey JW, Wade KL, Stephenson KK, Talalay P. Chemoprotective glucosinolates and isothiocyanates of broccoli sprouts: metabolism and excretion in humans. Cancer Epidemiol Biomarkers Prev ;10(5):501-508. View abstract.

Talalay P, Fahey JW, Healy ZR, et al. Sulforaphane mobilizes cellular defenses that protect skin against damage by UV radiation. Proc Natl Acad Sci USA ;104(44):-. View abstract.

Tang L, Zhang Y, Jobson HE, et al. Potent activation of mitochondria-mediated apoptosis and arrest in S and M phases of cancer cells by a broccoli sprout extract. Mol Cancer Ther ;5(4):935-944. View abstract.

Tanito M, Masutani H, Kim YC, et al. Sulforaphane induces thioredoxin through the antioxidant-responsive element and attenuates retinal light damage in mice. Invest Ophthalmol Vis Sci ;46(3):979-987. View abstract.

Tian Q, Rosselot RA, Schwartz SJ. Quantitative determination of intact glucosinolates in broccoli, broccoli sprouts, Brussels sprouts, and cauliflower by high-performance liquid chromatography-electrospray ionization-tandem mass spectrometry. Anal Biochem ;343(1):93-99. View abstract.

Traka MH, Spinks CA, Doleman JF, et al. The dietary isothiocyanate sulforaphane modulates gene expression and alternative gene splicing in a PTEN null preclinical murine model of prostate cancer. Mol Cancer ;9:189. View abstract.

West L, Tsui I, Haas G. Single column approach for the liquid chromatographic separation of polar and non-polar glucosinolates from broccoli sprouts and seeds. J Chromatogr A ;966(1-2):227-232. View abstract.

Wu L, Noyan Ashraf MH, Facci M, et al. Dietary approach to attenuate oxidative stress, hypertension, and inflammation in the cardiovascular system. Proc Natl Acad Sci USA ;101(18):-. View abstract.

Yanaka A, Fahey JW, Fukumoto A, et al. Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori-infected mice and humans. Cancer Prev Res (Phila) ;2(4):353-360. View abstract.

Yanaka A, Zhang S, Tauchi M, et al. Role of the nrf-2 gene in protection and repair of gastric mucosa against oxidative stress. Inflammopharmacology ;13(1-3):83-90. View abstract.

Zhang Y, Munday R, Jobson HE, et al. Induction of GST and NQO1 in cultured bladder cells and in the urinary bladders of rats by an extract of broccoli (Brassica oleracea italica) sprouts. J Agric Food Chem ;54(25):-. View abstract.

Brown RH, Reynolds C, Brooker A, Talalay P, Fahey JW. Sulforaphane improves the bronchoprotective response in asthmatics through Nrf2-mediated gene pathways. Respir Res. ;16:106. View abstract.

Conaway CC, Getahun SM, Liebes LL, et al. Disposition of glucosinolates and sulforaphane in humans after ingestion of steamed and fresh broccoli. Nutr Cancer ;38:168-78.View abstract.

Donaldson MS. Nutrition and cancer: a review of the evidence for an anti-cancer diet. Nutr J ;3:19. View abstract.

Fahey JW, Ourisson PJ, Degnan FH. Pathogen detection, testing, and control in fresh broccoli sprouts. Nutr J ;5:13. View abstract.

Fahey JW, Zhang Y, Talalay P. Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens. Proc Natl Acad Sci USA ;94(19):-. View abstract.

Gorski L, Flaherty D, Duhe JM. Comparison of the stress response of Listeria monocytogenes strains with sprout colonization. J Food Prot ;71(8):-. View abstract.

Hakooz, N. and Hamdan, I. Effects of dietary broccoli on human in vivo caffeine metabolism: a pilot study on a group of Jordanian volunteers. Curr Drug Metab ;8(1):9-15. View abstract.

Kall MA, Vang O, Clausen J. Effects of dietary broccoli on human drug metabolising activity. Cancer Lett. ;114(1-2):169-70. View abstract.

Kikuchi M, Ushida Y, Shiozawa H, et al. Sulforaphane-rich broccoli sprout extract improves hepatic abnormalities in male subjects. World J Gastroenterol. ;21(43):-67. View abstract.

Munday R, Mhawech-Fauceglia P, Munday CM, et al. Inhibition of urinary bladder carcinogenesis by broccoli sprouts. Cancer Res ;68(5):-. View abstract.

Nestle M. Broccoli sprouts in cancer prevention. Nutr Rev ;56:127-30. View abstract.

Saeidi A, Soltani M, Daraei A, et al. The Effects of Aerobic-Resistance Training and Broccoli Supplementation on Plasma Dectin-1 and Insulin Resistance in Males with Type 2 Diabetes. Nutrients ;13(9):. View abstract.

van Die MD, Williams SG, Emery J, et al. A placebo-controlled double-blinded randomized pilot study of combination phytotherapy in biochemically recurrent prostate cancer. Prostate. ;77(7):765-775. View abstract.

Yoshida K, Ushida Y, Ishijima T, et al. Broccoli sprout extract induces detoxification-related gene expression and attenuates acute liver injury. World J Gastroenterol. ;21(35):-103. View abstract.

Yusin J, Wang V, Henning SM, et al. The effect of broccoli sprout extract on seasonal grass pollen-induced allergic rhinitis. Nutrients ;13(4):. View abstract.

Broccoli Sprouts: How This Cancer-Fighting Food ...

Broccoli sprouts have skyrocketed in popularity thanks to scientists like Rhoda Patrick and Jed Fahey. More and more research continues to shed light on the health-promoting and cancer-fighting properties of this powerful vegetable. But what exactly are they?

They're immature broccoli, rich in various nutrients, including vitamins C and A, fiber, and sulforaphane. By germinating from seeds after a few days of soaking, watering, and rinsing, they can be transferred to soil where they grow flowers.

Let's learn more about the health benefits of this nutrient-dense food and how you can include more broccoli sprouts into your diet.

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What are the benefits of broccoli sprouts?

Broccoli sprouts belong to the cruciferous vegetable family, which has been studied for its potent anti-cancer and anti-inflammatory properties. One meta-analysis found that those who ate more of these vegetables had a lower mortality risk&#;meaning they were less likely to die prematurely.

Numerous other studies also demonstrate a strong link between cruciferous vegetables and a lower risk of prostate, bladder, lung, and breast cancer. [1&#;5] They also decrease inflammation markers in humans, one of the leading causes of accelerated aging. [6]

Scientists credit sulforaphane for the health benefits of cruciferous vegetables. What is this super-nutrient, and how does it manifest its power? To understand everything, let&#;s look at the process step-by-step:

Cruciferous vegetables contain various other nutrients, particularly
glucoraphanin
, in their leaves, stems, and flowers.
When cruciferous vegetables are chewed or chopped&#;or broken down somehow&#;
myrosinase
is released and reacts with glucoraphanin.
Together, myrosinase and glucoraphanin produce a new compound called sulforaphane.
To summarize, sulforaphane is the end product of an enzymatic reaction when we consume cruciferous vegetables.

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How sulforaphane interacts with the body

So, why do scientists credit sulforaphane for all these health benefits? Our bodies have a stress-response pathway known as NRF2, which controls over 200 genes responsible for anti-inflammatory and antioxidant processes. [7]

Interestingly, when stimulated by sulforaphane, the NRF2 pathway activates every 80 minutes, compared with every 129 minutes under normal circumstances.[8]

Cabbage, brussels sprouts, and cauliflower are among the most widely consumed sources of sulforaphane. But, broccoli sprouts contain 100&#;400 times more sulforaphane than other cruciferous vegetables!

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Are broccoli sprouts good for you?

When tested in humans, sulforaphane intake, particularly via broccoli sprouts, shows a wide range of health benefits. By activating detoxification pathways, sulforaphane may help reduce the risk of certain cancers.

Participants were administered a broccoli sprout-derived beverage over 12 weeks in a randomized control trial. The experimental group excreted significantly higher amounts of the human carcinogen benzene&#;as much as 61%&#;and other harmful compounds like acrolein metabolites. [9]

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Is broccoli good for heart health?

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Additional reading:
Citicoline: pharmacological and clinical review, 2022 update

When looking at markers of cardiovascular disease (the leading cause of mortality in the United States), the consumption of broccoli sprouts also shows promising results.

In one
study
, individuals who consumed 100mg of fresh broccoli sprouts for one week had significantly lower total and LDL (bad) cholesterol, elevated HDL (good) cholesterol, and decreased oxidative stress markers.
Similarly, patients with type 2 diabetes had reduced triglycerides and improved cardiovascular health markers after ingesting 10g/day of broccoli sprout powder for four weeks.[10]
In a
systematic review
, the supplementation of broccoli sprouts in patients with type 2 diabetes increased antioxidants and decreased oxidative stress, triglycerides, insulin resistance, inflammatory (CRP), and other cardiovascular markers.
Finally, another study found that broccoli sprout powder containing 40mg of sulforaphane (equivalent to 100g sprouts) significantly reduced inflammation markers (
TNF-alpha
and
C-Reactive Protein
) in humans. [11]

How to grow broccoli sprouts

Buying broccoli sprouts from the supermarket can be expensive, but growing them yourself is a cheap and convenient alternative.

Plus, if you have children, it's a great activity to do with them. Here is how to grow broccoli sprouts:

In a jar with a mesh sprouting lid, soak seeds in water for 10 hours.
Rinse well with cold water and drain.
Repeat the rinsing and draining process twice daily for 3&#;5 days.
After 3&#;5 days, sprouts should be ready to harvest.
Rinse sprouts and let dry before storing.

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» Learn how &#;focus foods&#; can support brain health and cognition&#;

Are broccoli sprouts healthier than broccoli?

While broccoli is a very nutrient-dense vegetable, sprouts contain over 100 times the amount of sulforaphane than mature broccoli. Interestingly, you can increase the availability of the compound by adding mustard seed.

Note: One study found that, when mustard powder was added to cooked broccoli, it increased the bioavailability of sulforaphane by over four times.

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Are broccoli sprouts dangerous?

Broccoli sprouts are not dangerous to eat. But, children, the elderly, pregnant women, and immunocompromised people should not eat them raw. In its guidelines, the FDA indicated that they may potentially carry pathogens, increasing the chances of a food-borne illness outbreak.

This mainly stems from the growing conditions of sprouts&#;temperature, pH level, and water activity&#;which are all ideal for the growth of potential pathogens.

You also shouldn't eat moldy sprouts. Various factors may account for mold growth, including old seeds, improper draining and rinsing of seeds, high humidity, and poor circulation.

Don&#;t confuse mold with broccoli sprouts&#; feather-like roots (see above)

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» Uncover how food can improve mental health&#;

Recap: the benefits of broccoli sprouts

To reap the benefits, eat up to ½ cup of broccoli sprouts daily. As mentioned above, studies show that just 100mg (½ cup) can improve markers of cholesterol and oxidative stress.

Broccoli sprouts are immature broccoli, rich in a range of nutrients, including vitamin C, vitamin A, fiber, and sulforaphane.
Broccoli sprouts contain very high levels of sulforaphane, a nutrient that possesses anti-cancer and anti-inflammatory properties.
Broccoli sprouts contain 100-400 times the content of sulforaphane compared with other cruciferous vegetables!
Broccoli sprouts are not dangerous to eat; however, avoid them if they are moldy.
Aim to eat up to ½ cup of broccoli sprouts daily.

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» Discover your ideal diet: what your DNA can and can't tell you&#;

Maximize the benefits of broccoli sprouts

Uncertain how much broccoli to include in your diet? InsideTracker's Ultimate plan analyzes your blood and dietary habits. It identifies nutrient deficiencies, like vitamin C, that sprouts can address.

For example, if your vitamin C is low, you'll receive a personalized recommendation for a daily amount of broccoli sprouts.

InsideTracker goes beyond nutrients. It analyzes how your unique bio-data responds to foods, maximizing the benefits of broccoli sprouts, or suggesting alternatives like cauliflower or sulforaphane supplements (with guidance) if your vitamin C is sufficient.

Note: InsideTracker doesn't diagnose or treat medical conditions. Consult your physician if you have any health concerns.

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References:

[1] J. Cohen, A. R. Kristal, and J. L. Stanford, &#;Fruit and vegetable intakes and prostate cancer risk,&#; Journal of the National Cancer Institute (Print), vol. 92, no. 1, pp. 61&#;68, Jan. , doi: 10./jnci/92.1.61. Available: https://pubmed.ncbi.nlm.nih.gov//&#;

[2] D. S. Michaud, D. Spiegelman, S. K. Clinton, E. B. Rimm, W. C. Willett, and E. Giovannucci, &#;Fruit and vegetable intake and incidence of bladder cancer in a male prospective cohort,&#; JNCI: Journal of the National Cancer Institute, vol. 91, no. 7, pp. 605&#;613, Apr. , doi: 10./jnci/91.7.605. Available: https://pubmed.ncbi.nlm.nih.gov//&#;

[3] S. A. Smith&#;Warner, &#;Brassica Vegetables and breast Cancer Risk&#;Reply,&#; JAMA, vol. 285, no. 23, p. , Jun. , doi: 10./jama.285.23.. Available: https://jamanetwork.com/journals/jama/article-abstract/&#;

[4] X. Liu and K. Lv, &#;Cruciferous vegetables intake is inversely associated with risk of breast cancer: A meta-analysis,&#; The Breast, vol. 22, no. 3, pp. 309&#;313, Jun. , doi: 10./j.breast..07.013. Available: https://pubmed.ncbi.nlm.nih.gov//&#;

[5] L. Tang et al., &#;Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study,&#; BMC Cancer, vol. 10, no. 1, Apr. , doi: 10./--10-162. Available: https://doi.org/10./--10-162&#;

[6] S. L. Navarro et al., &#;Cruciferous vegetables have variable effects on biomarkers of systemic inflammation in a randomized controlled trial in healthy young adults,&#; ˜the œJournal of Nutrition (Print), vol. 144, no. 11, pp. &#;, Nov. , doi: 10./jn.114.. Available: https://pubmed.ncbi.nlm.nih.gov//&#;

[7] S. Giacoppo et al., &#;An overview on neuroprotective effects of isothiocyanates for the treatment of neurodegenerative diseases,&#; Fitoterapia, vol. 106, pp. 12&#;21, Oct. , doi: 10./j.fitote..08.001. Available: https://www.ncbi.nlm.nih.gov/pubmed/&#;

[8] M. Xue et al., &#;Frequency modulated translocational oscillations of NRF2 mediate the antioxidant response element cytoprotective transcriptional response,&#; Antioxidants & Redox Signaling, vol. 23, no. 7, pp. 613&#;629, Sep. , doi: 10./ars... Available: https://pubmed.ncbi.nlm.nih.gov//&#;

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BROCCOLI SPROUT - Uses, Side Effects, and More