Have you ever heard of sprouts or considered adding them to your diet? (If you have ever been to Jimmy John’s then you have probably seen them!) There are so many different types of sprouts. The most common type of sprout is the alfalfa sprout, which is commonly added to sandwiches or salads. Some of the other types of sprouts include clover, cress, funugreek, mung bean, onion, radish, and broccoli sprouts. Sprouts are becoming more popular because they contain a great source of vitamins, minerals, amino acids, fatty acids, and other health improving compounds. However, each sprout is different and has its own variety of benefits.1
What are Broccoli Sprouts?
Broccoli sprouts are the little green stems that grow from the broccoli seeds during the growing process. The sprouts are what grows in the ground before it turns into a full bushel of broccoli. They have a clean, fresh, and grassy taste similar to other types of greens.2
Why Should You Eat Broccoli Sprouts?
Broccoli sprouts contain a great source of vitamins, minerals & amino acids.3 Amino acids are the building blocks of proteins. They are known for a good source of macronutrients, such as protein, low carbohydrates, and high fiber content.
According to MyFitnessPal – a serving of 1/2 Cup of Broccoli Sprouts provides:
- 30 calories
- 4 grams of carbohydrates
- 4 grams of dietary fiber
- 4 grams of protein
Broccoli sprouts have secondary products, which play a role in controlling diseases, such as diabetes and obesity.3 Broccoli sprouts are an excellent source of sulforaphane (SNF), which improves health by preventing oxidative stress and inflammation.4 Oxidative stress happens when the body can not fight and detoxify free radicals, which can lead to inflammation.5 Inflammation is associated with chronic diseases and is the immune system’s response to harmful substances, such as bacteria, damaged cells, or toxic compounds.6 SNF promotes the regulation of antioxidant signaling and the defense against the effects of oxidative stress.7
What are the Health Benefits of Broccoli Sprouts?
1.Promotes Antioxidant & Anti-inflammatory Actions
- Including broccoli sprouts in your diet can promote antioxidant and anti-inflammatory benefits, such as lowering inflammation.3
- Adding broccoli sprouts protect cells and organs from different types of oxidative stress.8 The antioxidant abilities of broccoli sprouts provide the cells with the ability to fight the imbalance between free radicals and the ability to detoxify, thus restoring the balance.3
- Using broccoli sprouts as a source of SNF will help protect smooth muscle from oxidative injury by increasing antioxidants and detoxifying enzymes.3
- The anti-oxidative compounds found in broccoli sprouts help improve bowel function caused by chronic oxidative stress. Studies show having more oxidative stress has been linked with constipation.7
2.Normalizes Complications Associated With Diabetes
- Broccoli sprouts and other types of plant foods have compounds, which enhance the sensitivity of cells to insulin. For example, broccoli sprouts can play a positive role in type 2 diabetes management by reducing fasting blood sugar and insulin concentration.3
- A study concluded adding health promoting foods such as broccoli sprouts for 4 weeks results in a significant decrease in circulating insulin.3
- Adding broccoli sprouts to the diet may help normalize cholesterol levels and blood vessel complications associated with diabetes.3
3.Improves Neurodegenerative Diseases
- Studies have shown that SNF, which is found in broccoli sprouts can play an important role in improving the therapies used in neurodegenerative diseases like Parkinson’s, Alzheimer’s, and Multiple sclerosis.9
- Including this compound in your diet activates specific genes and molecules with anti-inflammatory, antioxidant, and anti-cell death properties making it more effective at slowing diseases that affect nerve cells.9
4.Decreases Cancer Risk
- Evidence and studies suggest that intake of broccoli sprouts may help reduce tumor growth and development.3
- Studies also suggest that SNF found in broccoli sprouts have chemopreventive properties that could protect individuals from several forms of cancer, such as prostate cancer.10
- As mentioned previously broccoli sprouts have health promoting compounds that act as anti-proliferation agents against the intestinal tumor processes.3
- Studies in mice show that broccoli sprouts inhibit the development of new blood vessels, which is correlated to progression and metastasis, thus playing a role in reducing the incidence of bladder cancer.3
- Broccoli sprouts have phytochemicals that can modify the immunological microenvironment that tumor cells need to grow.3
Where Can You Purchase Broccoli Sprouts?
Broccoli sprouts can be purchased at your local grocery store, health foods store, or even a farmer’s market. You can even grow the sprouts at home.7 You can easily purchase a sprouting kit on Amazon which includes the sprouting jar, BPA free lid, square tray, and metal stand to hold the jar on an angle for proper water drainage! All you need is to buy a bag of Broccoli Sprout seeds to get started! See the instructions below to get started!
Post Written & Created by: Your Life Nutrition Intern, Vincent Ray – Senior at The University of Akron, majoring in Dietetics.
References:
- Growing Super Sprouts, Types of Sprouts and Their Benefits. Find the Best Superfoods for Your Unique Health Goals. https://www.superfoodevolution.com/super-sprouts.html. Accessed March 10, 2021.
- Mallory Creveling April 17, Creveling M. You’re Going to Want to Add Broccoli Sprouts to Everything from Smoothies to Avocado Toast. Shape. https://www.shape.com/healthy-eating/diet-tips/broccoli-sprouts-benefits. Published April 17, 2020. Accessed March 10, 2021.
- Abellán Á, Domínguez-Perles R, Moreno DA, García-Viguera C. Sorting out the Value of Cruciferous Sprouts as Sources of Bioactive Compounds for Nutrition and Health. Nutrients. 2019;11(2):429. Published 2019 Feb 19. doi:10.3390/nu11020429
- Sudini K, Diette GB, Breysse PN, et al. A Randomized Controlled Trial of the Effect of Broccoli Sprouts on Antioxidant Gene Expression and Airway Inflammation in Asthmatics. J Allergy Clin Immunol Pract. 2016;4(5):932-940. doi:10.1016/j.jaip.2016.03.012 1.
- Pizzino G, Irrera N, Cucinotta M, et al. Oxidative Stress: Harms and Benefits for Human Health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763
- Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs. Oncotarget. 2017;9(6):7204-7218. Published 2017 Dec 14. doi:10.18632/oncotarget.23208
- Xu L, Nagata N, Ota T. Glucoraphanin: a broccoli sprout extract that ameliorates obesity-induced inflammation and insulin resistance. Adipocyte. 2018;7(3):218-225. doi:10.1080/21623945.2018.1474669
- Yanaka A. Daily intake of broccoli sprouts normalizes bowel habits in human healthy subjects. J Clin Biochem Nutr. 2018;62(1):75-82. doi:10.3164/jcbn.17-42
- Schepici G, Bramanti P, Mazzon E. Efficacy of Sulforaphane in Neurodegenerative Diseases. Int J Mol Sci. 2020;21(22):8637. Published 2020 Nov 16. doi:10.3390/ijms21228637
- Beaver LM, Lӧhr CV, Clarke JD, et al. Broccoli Sprouts Delay Prostate Cancer Formation and Decrease Prostate Cancer Severity with a Concurrent Decrease in HDAC3 Protein Expression in Transgenic Adenocarcinoma of the Mouse Prostate (TRAMP) Mice. Curr Dev Nutr. 2017;2(3):nzy002. Published 2017 Dec 26. doi:10.1093/cdn/nzy002
- Macri I. Broccoli Sprouts: Benefits, How To Grow Them & Uses In The Kitchen. Irena Macri | Food Fit For Life. https://irenamacri.com/broccoli-sprouts-benefits-how-to-use-them/. Published August 11, 2020. Accessed March 7, 2021