Eat Your Broccoli (Or Broccoli Sprouts) Couldn't Be Any More True
In this post you will learn why your mother was always right when she said "Eat your broccoli".
Last week I talked about nitric oxide which is a great precursor to today's topic: sulforaphane. These two totally different molecules play a key role in cardiovascular health, and in particular in lowering blood pressure.
Last week I talked about nitric oxide which is a great precursor to today's topic: sulforaphane. These two totally different molecules play a key role in cardiovascular health, and in particular in lowering blood pressure.
Unlike nitric oxide which is a gas molecule produced in the body, sulforaphane is a phytonutrient found in foods that combat oxidative stress. It has antioxidant properties. Research studies have shown this antioxidant to be “significantly effective” in lowering blood pressure numbers.
Nitric oxide production and sulforaphane are a dynamic duo in the quest for lowering blood pressure. Both nitric oxide and sulforaphane fight oxidative stress. Reduction in nitric oxide leads to endothelial dysfunction causing oxidative stress. Oxidative stress is a leading driver of hypertension. (1.) Sulforaphane, when ingested consistently, leads to a smoother vascular muscle tissue and lower blood pressure due to sulforaphane triggering the up regulation of enzymes to produce nitric oxide.
Sulforaphane and the Microbiome
Sulforaphane, like nitric oxide, intersects with the microbiome (gut bacteria). Research recently found sulforaphane to be a chemical that is good for us. Sulforaphane is found mostly in broccoli. So mom was always had good reason when she asked you to "eat your broccoli”.
Sulforaphane positively impacts the microbiome in relation to the efficacy of absorption of blood pressure medications. When consumed, sulforaphane undergoes a chemical reaction that releases an antioxidant and anti-inflammatory compound known as Nrf2. This activation of Nrf2 triggers a cascade of beneficial effects in the body, including promoting the growth of beneficial bacteria in the gut and reducing the abundance of harmful or “bad” bacteria. By enhancing the diversity and balance of the microbiome, sulforaphane supports optimal digestive function and strengthens the gut barrier. Studies have shown that a healthier gut bacteria environment allows better absorption of Ace-inhibitor blood pressure medications which allow these medications to actually work (2.). The combined impact of sulforaphane on the microbiome and blood pressure highlights its potential as a valuable dietary component for promoting lower blood pressure numbers and overall well-being.
(Continue reading below to learn which foods have the most sulforaphane, and the many health benefits that come from eating these superfoods daily.)
(Continue reading below to learn which foods have the most sulforaphane, and the many health benefits that come from eating these superfoods daily.)
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Maximizing Sulphoraphone's Health Benefits
Sulforaphane is an end product chemical. Imagine a piece of broccoli. Inside that piece there are “packed” pre-nutrients, and when you chew it or blend it these “precursor” nutrients are released from the fiber and mix together. The two precursors in broccoli glucosinolates and myrosinase have to combine to get a reaction that creates sulforaphane. You can do that by chewing your broccoli, but the myrosinase has a short half-life. Also, not all broccoli has myrosinase So, if you want to maximize your sulforaphane, you can make sure you get your myrosinase through other sources when eating broccoli (or broccoli sprouts) by adding exogenous foods, like daikon, wassabi, and from mustard and that will get sulforaphane activated.
Sulforaphane is an end product chemical. Imagine a piece of broccoli. Inside that piece there are “packed” pre-nutrients, and when you chew it or blend it these “precursor” nutrients are released from the fiber and mix together. The two precursors in broccoli glucosinolates and myrosinase have to combine to get a reaction that creates sulforaphane. You can do that by chewing your broccoli, but the myrosinase has a short half-life. Also, not all broccoli has myrosinase So, if you want to maximize your sulforaphane, you can make sure you get your myrosinase through other sources when eating broccoli (or broccoli sprouts) by adding exogenous foods, like daikon, wassabi, and from mustard and that will get sulforaphane activated.
Sulforaphane is found mostly in broccoli but other sources are cauliflower, bok choy, and many other vegetables. That’s probably why broccoli is called a superfood.
Below are the top sulforaphane foods you can eat to help heal vascular tissue to increase nitric oxide production. At the top of the list are broccoli sprouts which supersede all other vegetables.
- Broccoli sprouts 1200 mg!!!!
- Brussels Sprouts - 104 mg per 1/2 cup serving
- Garden Cress - 98 mg per 1/2 cup serving
- Mustard Greens - 79 mg per 1/2 cup chopped
- Kale - 67 mg per 1 cup chopped
- Turnips - 60 mg per 1/2 cup cubed
- Cabbage - 35 mg per 1/2 cup chopped
- Watercress - 32 mg per 1 cup chopped
- Broccoli - 27 mg per 1/2 cup chopped
- Cauliflower - 22 mg per 1/2 cup chopped
- Bok choy - 19 mg per 1/2 cup chopped
- Horseradish - 24 mg per 1 tablespoon
More Health Benefits of Sulforaphane
We talked about Sulforaphane helping to lower blood pressure, but there are many more amazing health benefits of Sulforaphane.
- It helps control blood sugar levels in people with diabetes (3.)
- There are studies that show that so sulforaphane helps to minimize symptoms in people who have autism or autism spectrum disorders(4.)
- It has been shown to be active against H.pylori which is a disorder that causes stomach problems and digestive issues(5.)
- There are ongoing studies right now, showing Sulforaphane to help treat, cognitive decline, memory loss, and Alzheimer disease (6.)
- It’s been shown to improve skin health by decreasing UV associated cancers (7.)
- The most impressive benefit in my opinion has to do with sulphorophane’s role as an anti pollutant. A study in China showed that people who are exposed to diesel fumes and air pollution. When the subjects ate a broccoli sprout extract in a drink they actually excreted this pollution in their urine. (8.)
The benefits from eating sulforaphane containing foods have me hooked on prepping cruciferous vegetables to eat everyday. I've experimented with sprouting broccoli seeds. They are great to add to salads, sandwiches, and smoothies. I just love that I am nourishing my body with potent nutrients that will help me thrive!
Your turn, was this post helpful? You can let me know your thoughts and tips on how you will add sulforaphane-rich foods to your diet. I would love to hear about them!
Email: serene.ascha@gmail.com
Text: 310-800-0241
Your turn, was this post helpful? You can let me know your thoughts and tips on how you will add sulforaphane-rich foods to your diet. I would love to hear about them!
Email: serene.ascha@gmail.com
Text: 310-800-0241
References:
(1.) Oxidative Strees & Hypertension
(2.)
(3.)Blood glucose & Type II Diabetes