Broccoli sprouts have gained popularity in recent years as a superfood due to their high concentration of health-promoting compounds. Some of the key benefits of broccoli sprouts include:
High in Antioxidants
Broccoli sprouts contain high levels of antioxidants, including vitamins C and E, quercetin, and kaempferol. Antioxidants help protect cells from damage caused by unstable molecules called free radicals. This protective effect may lower the risk of various diseases.
Quercetin
One antioxidant found abundantly in broccoli sprouts is quercetin. In one study in obese volunteers, taking a supplement with quercetin and other antioxidants reduced oxidative stress caused by inflammation by up to 33% after 10 weeks.
Kaempferol
Another important antioxidant in broccoli sprouts is kaempferol. Research indicates that kaempferol has anti-inflammatory effects in the body. It may also help lower the risk of chronic diseases like heart disease and type 2 diabetes.
High in Vitamin C
Broccoli sprouts are an excellent source of vitamin C. In fact, some studies show that broccoli sprouts contain up to 50 times more vitamin C than mature broccoli heads. Vitamin C is vital for immune function and skin health. It also acts as an antioxidant and may boost iron absorption.
One study gave participants broccoli sprout powder containing 61 mg of vitamin C. Taking the supplement for 10 weeks increased blood levels of vitamin C by 10–15%.
Support Liver Health
Animal studies indicate that broccoli sprout extracts may help protect the liver from damage and oxidative stress. This could be partly due to their ability to increase antioxidant enzymes and reduce oxidative stress.
In one study, rats pretreated with broccoli sprout extracts had significantly less liver damage when they were later exposed to the hepatotoxic chemical carbon tetrachloride.
May Protect Brain Health
Some emerging research shows that broccoli sprouts may help protect brain health by slowing cognitive decline. This could be related to their ability to reduce oxidative stress and inflammation.
In one study, older adults with mild cognitive impairment drank a juice with either 70 grams per day of broccoli sprout powder or a placebo for 16 weeks. Those who consumed the broccoli sprout powder had significant improvements in measures of verbal fluency and self-reported health status.
May Enhance Detoxification
Broccoli sprouts are rich in compounds called glucosinolates, in particular a compound called glucoraphanin. This compound is converted into a protective agent called sulforaphane when broccoli sprouts are chewed or chopped.
Sulforaphane enhances detoxification and protects cells against carcinogens and other toxic compounds. Broccoli sprouts may also quicken the elimination of environmental pollutants from the body.
Reduce Chronic Inflammation
Broccoli sprouts are rich in isothiocyanates and sulforaphane, two compounds that help reduce chronic inflammation through their effects on pro-inflammatory signaling pathways.
In one study, people at high risk of type 2 diabetes who ate broccoli sprouts daily for 4 weeks had lower levels of inflammatory markers than those who received a placebo.
May Benefit Blood Sugar Control
Broccoli sprouts may also help improve blood sugar control in people with type 2 diabetes. This is likely related to their anti-inflammatory effects.
In one study, people with type 2 diabetes were given 10 grams per day of broccoli sprout powder for 4 weeks. Those who consumed the broccoli sprouts had significant improvements in insulin resistance, blood sugar control and markers of oxidative stress and inflammation, compared to a placebo group.
High in Glucoraphanin
Broccoli sprouts are one of the richest sources of a compound called glucoraphanin. Glucoraphanin is a glucosinolate precursor of sulforaphane that is believed to have a variety of health-promoting qualities.
Studies show that broccoli sprouts contain up to 50 times more glucoraphanin than mature broccoli heads.
May Help Lower Blood Pressure
Thanks to their blood-pressure-lowering effects, broccoli sprouts may benefit heart health. This could be related to their high antioxidant content and ability to help arteries dilate and expand.
In one study, 70 people with high blood pressure consumed either broccoli sprout extract or a placebo daily for 12 weeks. Systolic blood pressure levels dropped significantly more in the broccoli sprout group than the placebo group.
May Support Skin Health
In animal and test-tube studies, broccoli sprout extracts applied directly to the skin have been shown to help protect against ultraviolet radiation from the sun. This is attributed to their ability to reduce oxidative stress and inflammation.
Some studies also indicate that applying broccoli sprout extract to the skin may help people with symptoms of skin conditions like atopic dermatitis.
May Have Anticancer Effects
Broccoli sprouts are rich in compounds believed to possess cancer-fighting abilities, such as sulforaphane and quercetin.
Test-tube and animal studies show that broccoli sprout compounds may suppress tumor growth, help prevent metastasis, induce cell death in cancer cells and more.
While promising, more human research is needed.
Sulforaphane Content
The sulforaphane content of broccoli sprouts is one of the reasons they are regarded as a potent cancer-fighting food.
Sulforaphane is formed when the inactive precursor glucoraphanin is broken down. Broccoli sprouts can contain up to 50 times more of this compound than mature broccoli.
Sulforaphane may help prevent cancer development by reducing oxidative stress, blocking the actions of carcinogens, detoxifying enzymes and inducing cell death in cancer cells.
Quercetin Content
Another compound in broccoli sprouts called quercetin may also contribute to their anticancer effects. Quercetin is a natural anti-inflammatory agent that has been shown to stop tumor growth and triggers cell death in cancer cells in test-tube studies.
Easy to Add to Your Diet
Broccoli sprouts are simple to incorporate into your diet. Here are some easy ways to eat them:
- Add them to salads, sandwiches, wraps or grain bowls
- Mix them into vegetable juices or smoothies
- Top off soups, chili or stews
- Stir fry them with some garlic and olive oil
- Blend them into pesto or sauces
Keep in mind that broccoli sprouts are perishable and best consumed within 3–5 days after opening. Store them in a sealed container in the fridge.
May Not Be for Everyone
While broccoli sprouts offer many benefits, some downsides are worth considering:
- May cause gas or bloating, especially in higher doses
- Contain goitrogens, compounds that may interfere with thyroid function when consumed in excess
- Contain salicylates, which may trigger symptoms in those with salicylate sensitivity
- Have anticoagulant effects, so should be eaten in moderation for those on blood thinners
- Sulforaphane may interact with chemotherapy drugs, so cancer patients should consult their oncologist before eating large amounts
How to Choose and Store Broccoli Sprouts
When buying broccoli sprouts, look for sprouts that are:
- Bright green in color
- Plump and crisp looking, not wilted or soggy
- Sold in breathable packaging or trays
- Free of yellow leaves or signs of spoilage
For maximum freshness and nutrient content, store broccoli sprouts in an airtight container in the fridge for 3–5 days. To extend their shelf life, you can blanch them by steaming for 3–5 minutes, allowing them to cool, then freezing.
Simple Recipe Ideas Using Broccoli Sprouts
Here are a few simple ways to enjoy broccoli sprouts:
Broccoli Sprout and Avocado Salad
Combine broccoli sprouts, sliced avocado, shredded carrot, olive oil, lemon juice, salt and pepper in a bowl. Top with toasted sunflower seeds or almonds.
Broccoli Sprout Smoothie
Blend broccoli sprouts with frozen mango, banana, milk of choice, and vanilla protein powder for a creamy treat.
Stir Fry with Broccoli Sprouts
Stir fry broccoli sprouts with garlic, shredded carrots, bell pepper, chicken or tofu. Season with tamari or coconut aminos and sesame oil.
Broccoli Sprout Pesto
Purée broccoli sprouts, olive oil, basil, garlic, lemon juice, parmesan, salt and pepper in a food processor. Toss with pasta or spread on sandwiches.
Scrambled Eggs with Broccoli Sprouts
Sauté broccoli sprouts with garlic and olive oil. Add eggs and cook while scrambling until eggs are set. Season with salt, pepper and parmesan cheese.
Precautions
Broccoli sprouts are generally recognized as safe. However, some precautions are worth noting:
- Pregnant women should avoid eating large amounts, as broccoli sprouts may have mildly anti-thyroid effects in high doses.
- Those taking blood thinners or chemotherapy medications should consult their healthcare provider prior to eating large amounts.
- Introduce broccoli sprouts slowly and drink plenty of water to prevent gas and bloating.
- Purchase broccoli sprouts from a reputable source and store properly to prevent foodborne illness.
- Rinse broccoli sprouts well and avoid eating sprouts that look slimy or smell unpleasant.
The Bottom Line
Broccoli sprouts are an excellent source of antioxidants and compounds that fight inflammation and promote detoxification. Studies show they may help reduce chronic disease risk factors like inflammation, high blood pressure and insulin resistance when added to a healthy diet.
While not proven in humans yet, early research on their cancer-fighting abilities also looks promising.
Given their stellar nutritional profile, broccoli sprouts are a simple and tasty addition to any diet.
