Sulforaphanes-Rich Diet - Immunity Booster

What Is Sulforaphane?

Sulforaphane is a chemical compound rich in sulfur, most easily obtained from consuming cruciferous vegetables such as broccoli, brussels sprouts, cauliflower, and cabbage. Sulforaphane can be considered an inactive compound of glucosinolates present in these vegetables. When one consumes foods rich in glucosinolates or activated sulforaphane (which are activated through consumption and the digestion process), they yield immense health benefits, according to current nutrition research. In its food form, sulforaphane is the least active form of glucoraphanin, the essential glucosinolate plant compound.

Sulforaphane can also be consumed in supplement form. Nutrition experts recommend both the supplement and natural cruciferous vegetable consumption to obtain this essential plant compound for its immunity-boosting capacity. However, it is crucial to remember that moderation is key. It is ideal to consult with a registered dietitian or nutritionist before starting a sulforaphane supplement and to try obtaining it naturally through diet. Foods containing sulforaphane are mainly known for their ability to fight malignancies in the human body. Many nutrition experts advocate for its potential to exert an anti-cancer effect by naturally combating free radicals. As an antioxidant, sulforaphane is most effective due to its dual properties as an anti-inflammatory agent and a deoxyribonucleic acid (DNA) protector.

What Are the Systemic Health Benefits of Sulforaphane?

The following are the promising health benefits of sulforaphane:

• Cancer Prevention: Studies in both animals and humans indicate that consuming sulforaphane could possibly reduce the risk of prostate cancer incidence while preventing the spread of cancers (preventing tumor metastasis). Sulforaphane has also been studied as a treatment for various other types of cancers, including gastric, breast, brain, blood, colon, and lung cancers. A balanced diet rich in sulforaphane consumption, along with supplementation, could possibly support synergistic effects in cancer treatments for patients, causing cancer cells to undergo programmed cell death (apoptosis).

• Cardiovascular Health: Research shows that sulforaphane has the ability to lower cholesterol levels and prevent the risk of cardiovascular disease effectively in animal models. Further research is needed to prove the same in human models.

• Blood Sugar Regulation: Some nutrition studies have demonstrated the ability of sulforaphane to regulate blood sugar levels in diabetic individuals specifically. In human studies, consumption of broccoli sprout extract rich in sulforaphane is known to reduce fasting blood glucose levels in obese patients suffering from type 2 diabetes.

• Skin Damage: Sulforaphane can protect our skin from ultraviolet (UV) damage by possibly increasing the body’s cellular defenses. Studies have shown that topical application of sulforaphane-rich extracts from broccoli sprouts in mice and human models indicates increased enzymatic protection in the skin, protecting it from UV radiation. However, this research is limited and is being investigated for the promising skin-protecting properties of sulforaphanes.

• Prevent DNA Damage: Limited nutrition studies suggest that sulforaphane could also be used in treating autism spectrum disorder (ASD). The compound is known to improve behavior in these patients while also exerting an anti-stress effect, preventing inflammation and DNA damage (thought to be the main contributing factors to ASD).

• Neuroprotective Functions: As an essential health compound, sufficient nutritional evidence suggests, as per research, that sulforaphane may prevent the aging impact that tends to cause brain deterioration and have a positive impact on human memory. Its antioxidant nature is associated with a reduction in cellular oxidative stress in our body. Its neuroprotective functions would be capable of preventing several neural degenerative processes or pathogenesis leading up to the development of diseases like Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, lateral sclerosis, and Huntington’s disease.

What Are the Side Effects of Overconsumption of Sulforaphane?

In cases of excess consumption or overdose of sulforaphane, either through diet or supplementation, the following undesirable side effects could be possible:

• Insomnia.

• Restlessness and mental agitation.

• Flatulence or bloating sensation in the belly.

• Constipation.

• Nausea or vomiting.

• Diarrhea.

Current research is still investigating the potential side effects of sulforaphane supplements, especially when taken over a long time or in high doses. Hence, more research is needed to establish all the possible side effects due to the overdose of supplements.

How Sulforaphane Supplements Are Formed?

The supplement form of sulforaphane is typically available in all three forms: capsules, tablets, and powder. Most often, the supplement is extracted from broccoli sprouts, broccoli seeds, or directly from broccoli plants. During the processing of sulforaphane supplements, they are often combined with enzymes known to increase their absorption levels in the supplement form. Primarily, as the Food and Drug Administration (FDA) does not regulate sulforaphane content, it becomes difficult to assess the required dosage or quality when choosing a supplement brand. However, consulting a healthcare provider, dietitian, or nutritionist is important if planning to take sulforaphane as a supplement. Based on body type and systemic requirements, appropriate dosing can be charted out.

Choosing a nutrition supplement that is third-party tested, usually by organizations like the National Sanitation Foundation (NSF) or United States Pharmacopeia (USP), is essential. This third-party testing ensures that the quality of the nutrition supplement consumed meets pharmaceutical standards. Importantly, the supplement form of sulforaphane is not regulated by any medical or pharmaceutical standard or authority. Therefore, dosages and safety concerns regarding individual consumption in the supplement form are still unclear. It is best to use it in supplement form only if recommended by a healthcare provider, dietitian, or nutritionist.

Which Diet Is Rich in Sulforaphane?

Cruciferous vegetables that are naturally rich sources of sulforaphane, apart from broccoli (which is the most common vegetable known for this content), are listed as follows:

• Mustard greens.

• Collard greens.

• Bok choy.

• Kale.

• Cauliflower.

• Arugula.

• Brussels sprouts.

• Cabbage.

• Kohlrabi.

Health experts usually recommend that consuming these cruciferous veggies is the best bet, in fact, for boosting systemic immunity and fighting cellular stress. In most cruciferous vegetables, sulforaphane is an inactive compound stored as glucoraphanin. This is converted to the active form known as sulforaphane by an enzyme called myrosinase. For this enzymatic activation to occur, one needs to either chop, cut, or chew the cruciferous vegetable that is a source of sulforaphane. Our gut bacteria produce this enzyme myrosinase, so most cruciferous vegetables tend to interact easily, thereby activating the conversion of glucoraphanin to sulforaphane in the digestive tract.

How Best to Consume These Veggies?

Eating these veggies raw after washing them thoroughly would be ideal. Raw broccoli, for instance, nearly yields almost ten times more sulforaphane than cooked broccoli. Eating raw vegetables is not easy nor always the most convenient, and there is no flavorful way to consume them. However, one can still steam the sulforaphane-containing veggies like broccoli and still obtain nearly the same amounts of sulforaphane. Hence, steaming is an effective way. In comparison to microwaving or boiling, which would lessen the nutritional value of cruciferous veggies, steaming would be an ideal option and the best way to obtain the maximal sulforaphane content through the diet. A health tip offered by many nutrition experts is to bring the broccoli florets or the sprouts to room temperature before eating them up; this can significantly increase the formation of sulforaphane.

Conclusion

In conclusion, sulforaphanes are an idealistic choice for boosting health and immunity. To maximize the intake of sulforaphane naturally, one can buy broccoli, sprouts, or other cruciferous veggies listed above, grow them, or even buy broccoli sprout powder. Dietary intake of these vegetables should be in moderation and balanced; that is the best way to consume them. Supplementation and dosing should be recommended only if necessary by the registered dietitian, nutritionist, or healthcare provider.