BEST detox and anti-inflammatory food - Broccoli Sprouts

This one food can reduce inflammation, aid liver detoxification, reduce cancer risk, improve cognitive function... what is it? Broccoli Sprouts! Read on to learn how to sprout it yourself at home

Feb 29, 2024

I cringe when I see social media posts like "Eat this one food if you want to heal your gut" - nutrition is nuanced and bio individualized, and it's never about JUST ONE FOOD for me.

BUT, if I HAD to put ONE food on that pedestal... it'll be... BROCCOLI SPROUTS!

When I first came across the health benefits of Sulforaphane — the active compound in cruciferous vegetables - I was skeptical (just like I was with red light therapy 😆, before I read the extensive research).

Can one food REALLY have THAT many health benefits?

Reports said it could fight cancer, help us detox, and reduce inflammation...

But after doing my reading of the studies... I have to admit: sulforaphane lives up to the hype!

**Disclaimer: This post is intended for education purposes only. Please make sure you work with your own doctor, and do not ignore their medical advice. Always check with your doctor before making any lifestyle or supplement changes.**

Health benefits of Sulforaphane:

REDUCE INFLAMMATION1 : Sulforaphane blocks the pro-inflammatory pathway, NF-kB, and promotes the anti-inflammatory, antioxidant pathway Nrf-2 that generates antioxidants in our bodies. This then can...
REDUCE CANCER RISK2 3- it is one of the most potent cancer-preventing compounds found
PROTECTS BRAIN FUNCTION4 - Sulforaphane travels to the brain to support the survival of neurons by switching on the Nfr-2 pathway in the brain
ENCOURAGE DETOXIFICATION5 - if you've taken my Detox Right course, you'll know how important sulforaphane is for liver detoxification - it is involved in all 3 phases of liver detoxification, and can dramatically improve the body’s ability to eliminate toxins like glyphosate, BPA, phthalates and more. I rarely drink alcohol, but if I do indulge, I make sure to eat broccoli sprouts before or after.
ANTIVIRAL/ANTIBACTERIAL6 - sulforaphane enhances human antiviral responses by reducing viral load and one study found 23 out of 29 bacterial/fungal species were killed by sulforaphane7

It doesn't have to be expensive!!

I grow my own Broccoli sprouts for less than $1 a day for a family of 4!

How to make Broccoli Sprouts at home

Before we start - the CDC warns against sprouts in pregnant, young children, the elderly, and those with compromised immune systems because some sprouts can be contaminated with bacteria. So if you are worried about contamination or fall into one of those groups, talk to your doctor first.

I've been doing this for 6 years now and (touch wood) have never had an issue with sprouts or gotten sick. But my experience may not apply to you because everyone is different and every home is different.

Usually, if a batch goes bad, it smells really bad - this usually happens when the seeds don't sprout, and I usually just discard anything that smells 'off'.

I'm an affiliate for some of the products linked on my website. I get asked about products I use and love all the time, and by being an affiliate, I can negotiate discount codes to share with you, plus earn a small commission if you use my code or link to purchase. This helps me to support my research so that I can continue to provide the content on my platform, thank you so much for your support.

Most broccoli seeds for sprouting that you can buy online or at a local store contain unknown amounts of the precursor compound (glucoraphanin) that turns into sulforaphane.

Don't get me wrong, even if the quantity is unknown, it's still beneficial!

The two options I mentioned below each have their pros and cons, so pick and choose as you wish. If you are starting out and need a high germination rate, go for the organic ones by True Leaf.

Materials:

Seeds: I like two: 1️⃣ One is organic but hasn't tested for glucoraphanin, the other one is not organic (but glyphosate-free) and has tested for glucoraphanin. If you want seeds that have been tested for glucoraphanin (the precursor to sulforaphane, so you know the sprouts have a good amount of sulforaphane) - This company tests their Broccoli seeds (Partner code: platefulhealth 15% off) - they also make a supplement (bottom of this page) that I take when I cannot grow my own sprouts... Their seeds are a little hit-and-miss with their seeds. I like that it was tested but some have sprouted beautifully but some only had a 50% germination rate. So not super reliable.

2️⃣ If you want organic seeds (that have not been tested for glucoraphanin, but with a high germination rate - THIS has worked well for me. It still is not a 100% germination rate... more like 80% - pretty good.

Sprouting Jar + mesh lids (either plastic or metal). There are a few options here and it's really down to preference. I've tried the fully metal ones and they always rust on me so I sometimes use a metal mesh with a plastic rim, or fully plastic. The contact time between the sprouts and plastic is minimal so I'm not that worried, I normally use these plastic ones because there are different-sized holes which means once the sprouts have developed, I can discard the unsprouted seeds easily because they go through the smaller holes, leaving me with only sprouts.

You can also get a full set up like this (I don't!)

Filtered tap water

That's it!!

Method:

Measure out 2 tablespoons of broccoli seeds and place them into the sprouting jar. Fill with filtered water, rinse the seeds, pour the water out, and refill the jar with clean filtered water to the 2/3 full mark.
Secure the cover and let the seeds soak for about 8 hours or overnight. This initiates the germination process.
After soaking overnight, drain the water from the jar, ensuring the seeds remain in place (hence the need for a mesh lid). Rinse the seeds with cold water and drain again.
Repeat this process 2-3 times a day, every 8-12 hours, for the next 5-7 days. (depends on where you live. I usually have a jar full of sprouts on day 5 but in the winter months, it does take longer, closer to 7 days).
Place the sprouting jar away from windows, vents, and doors. This helps the sprouts to grow steadily without being affected by external environmental factors.
Once the broccoli sprouts reach about an inch, I put them near the window to expose it to sunlight for 12-24 hours. You'll notice it starts to green.
Harvest Your Broccoli Sprouts - Gently remove the sprouts from the jar and rinse them one final time before enjoying the fruits of your labor!

How to incorporate Broccoli Sprouts if you hate the taste

Broccoli sprouts is only 1 food in my massive wheelhouse - if you want to get my EXACT blueprint to reduce your daily toxic exposures, detox your home and body the RIGHT way using proven science-backed methods, check out my course DETOX RIGHT.

Now that you've successfully grown your broccoli sprouts, let's explore creative ways to incorporate them into your meals. I actually love just sprinkling it on my salads, and if I have some steamed broccoli, I'll pair the two together to really make my cooked broccoli go even further in terms of health benefits.

If you dislike the taste, though, here are some ideas:

✅ Broccoli Sprout Pesto

Blend freshly sprouted broccoli sprouts with basil, garlic, olive oil, lemon juice, and a sprinkle of salt. Toss the vibrant pesto with al dente pasta for a nutrient-packed twist on a classic dish.

✅ Broccoli Sprout Summer Rolls

Make summer rolls with tofu, avocado, cucumber, and crispy broccoli sprouts. Dip the rolls in soy sauce to disguise the taste of sprouts.

✅ Broccoli Sprout Avocado Toast

Mash ripe avocado onto whole-grain toast and top with broccoli sprouts, cherry tomatoes, and thinly chopped onions. Drizzle with high-quality extra virgin olive oil and salt.

✅ Last but not least - smoothies!! Believe it or not, this is the most frequent way we consume broccoli sprouts... if you throw in a couple of dates, 1/3 cup frozen pineapples, tahini, or nut butter to make it creamy, the taste is somewhat 'disguises'. And I'd just start with a small amount, get used to the taste, and build up :)

I've tried and I hate it. What can I do?

There are broccoli sprout or sulforaphane supplements.

I always prefer a food source... but I do use them when I am traveling and can't grow my own, or if I'm too busy to grow my own.

I had lots of clients who just don't have time or hate the taste, but still want to get sulforaphane daily - so I went searching for a quality supplement.

I've spent a long time searching for a quality supplement but, unfortunately, most products on the market are a waste of money. They don’t contain ACTUAL sulforaphane. They contain the precursor.

The one I landed on is BrocElite (get up to 30% off via my affiliate partner link) - and it’s what I take myself and recommend to all my clients when they don't want to grow their own or dislike the taste. P.S. Please don't ask me if this supplement is suitable for you - there is just no way I can responsibly tell you that when I don't know your health history - this is a question for YOUR doctor, I am merely sharing what I and my family take.

I take this when I have no access to fresh broccoli sprouts... mostly when I am travelling but also when I'm busy and have no time to sprout.

Why I like Brocelite:

They use a natural water extraction process with no harmful chemicals involved. The founders are scientists at Johns Hopkins and are very much into science and testing.
They have another powerful nutrient called PEITC. PEITC is found in watercress (another food I LOVE), and it’s a cousin to sulforaphane. Research suggests that it has a synergistic effect when combined with sulforaphane.
Because they are scientists, they do in-house degradation tests, and even at the end of the shelf life, the amount of active compounds stays above what it says on the label.
It is non-GMO, BPA- and glyphosate-free, and has no fillers.

How about you? Have you tried broccoli sprouts? Drop a comment below and let me know!

Originally written February 29th 2024

López-Chillón MT, Carazo-Díaz C, Prieto-Merino D, Zafrilla P, Moreno DA, Villaño D. Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects. Clin Nutr. 2019 Apr;38(2):745-752. doi: 10.1016/j.clnu.2018.03.006. Epub 2018 Mar 13. PMID: 29573889.

Asif Ali M, Khan N, Kaleem N, Ahmad W, Alharethi SH, Alharbi B, Alhassan HH, Al-Enazi MM, Razis AFA, Modu B, Calina D, Sharifi-Rad J. Anticancer properties of sulforaphane: current insights at the molecular level. Front Oncol. 2023 Jun 16;13:1168321. doi: 10.3389/fonc.2023.1168321. PMID: 37397365; PMCID: PMC10313060.

Nandini DB, Rao RS, Deepak BS, Reddy PB. Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy. J Oral Maxillofac Pathol. 2020 May-Aug;24(2):405. doi: 10.4103/jomfp.JOMFP_126_19. Epub 2020 Sep 9. PMID: 33456268; PMCID: PMC7802872.

Liu F, Huang J, Hei G, et al. Effects of sulforaphane on cognitive function in patients with frontal brain damage: study protocol for a randomised controlled trial BMJ Open 2020;10:e037543. doi: 10.1136/bmjopen-2020-037543

Yoshida K, Ushida Y, Ishijima T, Suganuma H, Inakuma T, Yajima N, Abe K, Nakai Y. Broccoli sprout extract induces detoxification-related gene expression and attenuates acute liver injury. World J Gastroenterol. 2015 Sep 21;21(35):10091-103. doi: 10.3748/wjg.v21.i35.10091. PMID: 26401074; PMCID: PMC4572790.

Ordonez, A.A., Bullen, C.K., Villabona-Rueda, A.F. et al. Sulforaphane exhibits antiviral activity against pandemic SARS-CoV-2 and seasonal HCoV-OC43 coronaviruses in vitro and in mice. Commun Biol 5, 242 (2022). https://doi.org/10.1038/s42003-022-03189-z

Johansson NL, Pavia CS, Chiao JW. Growth inhibition of a spectrum of bacterial and fungal pathogens by sulforaphane, an isothiocyanate product found in broccoli and other cruciferous vegetables. Planta Med. 2008 Jun;74(7):747-50. doi: 10.1055/s-2008-1074520. Epub 2008 May 16. PMID: 18484523.