It’s no surprise that a diet rich in fresh fruit and vegetables is associated with a wide range of health benefits. Full of antioxidants and fibre, fruits and veggies are the foundation of a well-balanced diet. But there’s one little veggie that’s been sprouting up everywhere — broccoli sprouts. Dubbed the “new superfood”, broccoli sprouts are more than a passing fad. Some studies suggest they may help prevent cancer and reduce the risk of cardiovascular disease. So, why all the attention on broccoli sprouts? Why are they one of the hottest health foods to add to your diet right now? Let’s find out.
🥦 What are broccoli sprouts?
Broccoli sprouts are the young, tender shoots of the broccoli plant — harvested just 3 to 5 days after sprouting. They look like alfalfa sprouts and can be grown easily in a glass jar or hemp sprouting bag.
🧬 Nutritional Value
Broccoli sprouts and mature broccoli are both packed with nutrients, including:
- Vitamins A, C and K
- Fibre
- Potassium
- Folate
- Iron
They’re low in calories and carbohydrates but high in protein — especially useful for plant-based diets. But what makes broccoli sprouts stand out is their exceptionally high content of glucosinolates.
🔬 What are glucosinolates?
Great question! Brassica vegetables — including broccoli, cauliflower, Brussels sprouts, cabbage, kale, radish and rocket — contain an enzyme called myrosinase. This enzyme breaks down glucosinolates into usable compounds like sulforaphane (a type of isothiocyanate).
Research shows that isothiocyanates help fight disease and may help prevent cancer. In fact, Fahey, Zhang and Talalay (1997) found that broccoli sprouts contain up to 10–100x more glucoraphanin than mature broccoli.
Three-day-old broccoli sprouts were shown to have the highest levels of these potent compounds. And sulforaphanes don’t just support detox — they’ve also been linked to reducing LDL (bad) cholesterol in the body.
One little tablespoon of broccoli seeds becomes a bowl of sprouts!
🦠 Good Gut Function
A study at Penn University found that glucosinolates in cruciferous vegetables (like broccoli and Brussels sprouts) improve gut health.
When glucosinolates break down in the stomach, they form compounds like indolocarbazole (ICZ). ICZ binds to a receptor in the gut (AHR) and helps maintain:
- Balanced gut flora
- Immune system regulation
- Strong intestinal lining
This may reduce the risk of inflammatory diseases like Crohn’s and colorectal cancer.
🥗 Tastier than Kale
Let’s be honest — kale isn’t always the easiest green to love. It’s fibrous, bitter, and tough to chew. Broccoli sprouts, on the other hand, have a delicious spicy, radish-like flavour.
They’re fantastic in raw dishes like salads and sandwiches. Aim for half a cup a day — they’re not only healthier than kale, but also tastier!
