If you didn’t already love brassicas, here is a reason to give them another shot!
Sulforaphane is a sulphur-based compound found in vegetables of the brassica family. In emerging scientific studies, this compound has been found to have an array of amazing health benefits!
What are Brassicas?
Brassicas are part of the genus or plant family Brassicaceae, informally known as cruciferous vegetables or the cabbage and mustard family of vegetables.
Vegetables in the Brassica family include:
– Turnips – Watercress
– Rutabaga – Bok choy
– Radishes – Rocket
– Wasabi and horseradish – Mustard greens
– Kohlrabi – Cauliflower
– Kale – Broccoli
– Cabbage – Brussel sprouts
– Collard greens
Sulforaphane
In our brassicas sulforophane is found in its inactive form glucosinolate. Glucosinolate is converted into its active form; sulforaphane, when in the presence of the enzyme: Myrosinase. Myrosinase is an enzyme which is a part of the defence mechanism in plants, meaning it is produced when a plant is damaged. Therefore, to release myrosinase and activate our awesome sulforaphane we must chop or chew our brassicas!
Potential Benefits of Sulforaphane:
- May have an Anti-cancer affect
- May support heart health – including blood pressure.
- May support blood sugar levels and be indicated in type 2 diabetes.
- May support lung health and be indicated in chronic lung disease.
- Increases antioxidant status
- Supports liver detoxification pathways
- Increases glutathione synthesis.
- May help in the elimination of H. Pylori
- May enhance and modulate immune function.
- Anti-inflammatory
How to activate and increase the absorption of Sulforaphane?
Studies suggest the highest source of sulforaphane is in broccoli sprouts, however there is still a good amount of sulforaphane present in all our other brassicas, so here is what we need to do to activate and absorb them!
- Chop, chew or damage your brassicas to produce the myrosinase enzyme needed to activate the sulforaphane.
- If you are cooking your brassicas, try to keep the cooking to a minimum, a quick steam or quick toss in the wok, as cooking can reduce the sulforaphane by 10 times.
- To increase the sulforaphane after cooking, add some cracked mustard seeds over your broccoli, or make a mustard dressing to top your brassicas with after cooking. As Mustard seeds contain the myrosinase enzyme needed to activate the sulforaphane!
- 2 tablespoons Mustard
- 2 tablespoons extra virgin Olive oil
- 2 tablespoons fresh lemon juice or apple cider vinegar.
- 1 small clove of garlic bruised or chopped depending on your taste preference.
- Pinch of salt and pepper.
- Optional: pinch of ground mustard seeds for extra punch and extra absorption!
Add all ingredients to a small bowl or jar, shake and mix until combine, pour over steamed broccoli or other brassica, and enjoy!
If you would like tailored food as medicine advice, or supplement suggestions, please book in with one of our Naturopaths at Malvern Natural Health Care!
Malvern Natural Healthcare
info@mnhc.com.au