What is Sulforaphane?
What are the health benefits? How can you enjoy it!?
Sulforaphane is a naturally occurring compound found in cruciferous vegetables such as broccoli, cabbage, cauliflower, and others. Sulforaphane is in the inactive form until it is activated by an enzyme released when you cut, chop, or chew the vegetable. Therefore, to increase the amount of sulforaphane you can get from your veggies, it is recommended you cut or chop your cruciferous vegetables before eating them. Raw vegetables have the highest amount of sulforaphane, with broccoli sprouts providing the highest amount. You can still benefit from eating cooked cruciferous vegetables as well, so don't skip the cooked cruciferous veggies! Including some raw cruciferous vegetables in your diet will just boost the amount of this plant compound that provides a host of health benefits.
So, what are the health benefits?
Sulforaphane has been found to help prevent cancer, reduce inflammation, balance our microbiome (the bugs that live in our gut), improve estrogen metabolism, and support detoxification. Cruciferous vegetables are a good source of fiber, so they help provide a source of fuel for our microbiome. They also have some anti-microbial properties, which means they can help balance the types of bacteria that live in our gut, promoting a more favorable balance. Sulforaphane can inhibit or help turn off pro-inflammatory responses in our body and promote anti-inflammatory responses. Sulforaphane helps ramp up the body's production of glutathione, which is important for many functions in the body. Glutathione is a very important antioxidant; it helps protect cells against damage from reactive oxygen species (ROS).
This helps protect especially susceptible tissue from damage, like your brain! The anti-inflammatory effects are also cardioprotective, it prevents narrowing of the arteries and may also help keep blood pressure regulated. The cancer-protective effects may be from the antioxidant and detoxification enzymes that re released by sulforaphane. These enzymes help protect against carcinogens, substances that cause cancer. Observational studies show that there is a reduced risk of cancer in those that eat more cruciferous vegetables. Sulforaphane has also been found to help with blood sugar control. So, make sure to enjoy these vegetables daily to help promote overall wellness. Use the list below to choose sulfur-rich vegetables you enjoy, or possibly try new varieties.
Sources of sulforaphane include:
Broccoli
Arugula
Bok Choy
Broccoli rabe
Brussels sprouts
Cabbage
Cauliflower
Collard greens
Daikon radish
Turnips
Watercress
Kale
Radish
Wasabi
Tips to increase sulforaphane in your diet:
Cut/chop sulfur-rich vegetables to activate sulforaphane
Consume them raw when you can
If cooking, avoid boiling and microwaving to preserve the sulforaphane
Add raw chopped cabbage to salads or tacos for a boost of sulforaphane
Add broccoli sprouts to sandwiches or wraps
Enjoy broccoli or cauliflower florets raw with your favorite dip
Try the broccoli salad recipe for a great, no-cook, summer side dish
Let's Cook!
Broccoli Salad
Ingredients:
1 pound broccoli florets (from 1 1/2 pound broccoli stalks), thinly sliced and then roughly chopped
1/2 cup slivered almonds
1/2 cup finely chopped red onion
1/3 cup dried tart cherries, chopped
(Optional) One 12-ounces package, uncured bacon - baked and chopped
(Optional) 1/2 cup shredded cheddar cheese
Honey Mustard Dressing
Ingredients:
1/3 cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
2 medium cloves of garlic, can be roasted for a milder flavor
1/4 teaspoon fine sea salt
1/4 teaspoon black pepper
Directions:
Add the chopped broccoli, onion, bacon, and cranberries to a serving bowl. Set aside.
In a single-size blender cup, combine all of the dressing ingredients (olive oil, vinegar, mustard, honey garlic, and salt). Blend until the mixture is smooth and creamy.
Pour the dressing over the salad and stir until all of the broccoli is lightly coated in the dressing. It is highly recommended letting the salad marinate for 20 minutes, or overnight in the refrigerator.
Serve as a side at your next summer picnic! Leftovers will keep well for 3 to 4 days in the fridge, covered.
Soak up some sunshine, skip the toxins
As the days lengthen, we gather outside more frequently to embrace the sun's warm glow. Ultraviolet light can cause skin damage and increase melanoma incidence. Therefore, it is important to protect ourselves using hats, sunglasses, and sunscreen.
For many people applying sunscreen is a part of their daily skincare routine. Just one product can contain upwards of 5,000 different chemicals. According to Harvard Health, the average woman puts 12 products on her body every day. Men should also pay heed, as they use as estimated 6 products daily. Over time, this exposure compounds. Considering our skin is our largest organ system, what we put on our skin may not get as much thought as it deserves.
Many ubiquitous everyday products contain chemicals that have demonstrated disturbances in delicate hormonal balance. Classified as endocrine disrupters (EDCs), these chemicals impair hormone regulation through various pathways including imitation, blocking uptake, or altering hormonal metabolism.
One of the most well-know EDCs is BPA, BPA has been banned by the FDA in some products such as baby bottles but its use has not been restricted from others. While these chemicals have been studied to be safe in small amounts, no study has been able to evaluate the effects of cumulative lifetime usage.
Sunscreen and other personal care products frequently contain other recognized EDCs including phthalates, parabens, and UV filtering oxybenzone.
Phthalates have been linked to ADHD-like behaviors in children and early menarche.
Parabens are well established to be estrogenic, thereby exerting similar effects as estrogen.
Some studies suggest Oxybenzone may negatively affect thyroid hormone metabolism.
Hormonal dysregulation has been tied to disorders including PCOS, uterine fibroids, breast cancer, thyroid disorder, and insulin resistance.
Unfortunately, it is not always easy to determine which products may cause harm. While mineral-based products may be better choice, natural products can still exhibit undesirable side effects. The Environmental Working Group (EWG) releases a sunscreen guide every year of over 1,000 different products. Their rankings are based on the European Commission's standards. These regulations are more stringent than requirements in the United States. Check out the apps "The Dirty" and "Healthy Living" for help navigating the market to identify "cleaner" products.
