5 Proven Benefits Of Broccoli Sprouts. Broccoli sprouts are not a common food item to find on many dinner tables. Surprisingly, they’re actually one of the tastiest and healthiest options to add to your diet. They’re easily available in most countries, and they have lots of other benefits as well!
What are Broccoli Sprouts?
Broccoli sprouts are the earliest form of broccoli. They can be picked when they’re only three or four days old, and they closely resemble alfalfa or bean sprouts. Historically, however, their taste has been described as slightly more earthy, with a peppery flavor. It all began to change in the last 20 years, when people started noticing these vegetables for their nutritional value.
All vegetables grow from seeds; but some vegetables grow thicker on a stalk and have more recognizable leaves. The compounds found in broccoli sprouts include glucoraphanin. This phytochemical is part of the “glucosinolates” group of compounds that can produce sulforaphane (also known as SFR2), which has shown potential for cancer-prevention.
‘Broccoli Sprouts Nutrition
Broccoli sprouts have a rich supply of vitamin K, but it’s lower in A and C than full-grown broccoli. There is a dense supply of protein and dietary fiber in broccoli sprouts, as well as a low level of calories (~35 per 3 ounces).
There is no known fat content and a low level of carbohydrates. However, the main reason that these sprouts have captured so much attention is their glucosinolate content, namely the sulforaphane they are produced with.
Health Benefits of Broccoli Sprouts
As a health-conscious eater, it’s easy to see why you should consume broccoli sprouts. They’re high in antioxidants and other vital nutrients that helps keep your body healthy and functioning adequately.
Prevent Premature Aging
Broccoli sprouts have been connected with increased activity in the body’s antioxidant and energy systems and reduced oxidative stress. The vitamin A, C, and zinc found in these crunchy veggies have also shown their stride in the cosmetic market by eliminating wrinkles and age spots, while improving skin elasticity.
Updates about the effects of sulforaphane, an isothiocyanate derived from glucoraphanin present in broccoli sprouts, have been an area of interest in recent years. Studies suggest that this compound has chemopreventive potential against certain types of cancers such as skin, breast, and prostate, as well as melanoma, and stomach tumors.
They include a 2018 animal study published in the journal Cancer Prevention Research observing that inclusion of prenatal diet increased the inhibition effects on breast cancer development compared to postnatal or adulthood diet.
Another Animal Study conducted by the same journal concludes with its findings showing that broccoli sprouts are highly promising in studies involving urinary bladder carcinogenesis. It found them to reduce this risk to a very low level. Regarding prostate cancer, a 2018 animal study published in Current Developments in Nutrition see xtra) associated it with reduced occurrence this type of cancer in mice.
Improve Brain Health
Sulforaphane-containing broccoli sprouts may be linked to a reduced chance of autism in children. One study suggests that these sprouts provide an antioxidant activity similar to other vegetables, which can help aid normal brain development.
Aid in Digestion
If you’re struggling with digestive health, broccoli sprouts can protect the immune system of the gut and reduce the presence of dangerous bacteria like H. pylori. This boosts nutrient uptake and digestive health, resulting in a lowered risk for constipation, ulcers, and colorectal cancer.
Improve Heart Health
The health benefits of sulforaphane are extensive. Beyond improving heart health, it can also reduce levels of triglycerides and blood pressure. This multifaceted quality helps protect the body from cardiovascular issues like atherosclerosis, heart attacks, and strokes.
How to Grow Broccoli Sprouts?
The best way to spruce up your meals is by growing your own broccoli sprouts! In order to grow them, start with a large jar. Fill it about 2 inches of water and put in a few seeds. The next morning, drain off the water and repeat this process 3-4 times. Also, make sure you keep the seeds in a cool dark place.
A few days later, the leaves will turn dark green and the sprouts will begin to emerge. Once they’re ready, harvest them and use them in your favorite recipes — add a bit more crunch!