Broccoli Sprouts

Name: Broccoli sprouts — the young, three-to-five-day-old seedlings of broccoli, with thin white stems and small green leaves, and a mild, peppery, slightly radish-like flavour.

Description

Broccoli sprouts became well known in 1997, when researchers at Johns Hopkins University reported that they contain very high levels of glucoraphanin, the precursor of the compound sulforaphane, up to many times more than mature broccoli. Sulforaphane is studied for protective effects, and broccoli sprouts have been sold as health food since then.

They are grown like other sprouts, in warm, damp conditions, and eaten raw, in salads, sandwiches and smoothies. Their peppery taste comes from the same mustard-oil compounds as in other brassicas.

Main nutrition value

Broccoli sprouts are notable for their very high content of glucoraphanin, which forms sulforaphane when the sprouts are chewed or chopped, along with vitamin C, vitamin K and folate.

How best to be consumed

Broccoli sprouts are usually eaten raw, so safe handling matters.

1. Add a small handful to salads, sandwiches, wraps and avocado toast.
2. Blend into smoothies, or sprinkle over soups at the end.
3. Chew well, or chop, to help sulforaphane form.
4. Buy from reputable sources, keep refrigerated and use within a few days.
5. Do not eat large amounts daily.

Overconsumption could cause…

Broccoli sprouts are safe when fresh and clean, with the usual sprout caution.

1. Food poisoning (E. coli, Salmonella, Listeria) from raw or lightly cooked sprouts, because warm, humid sprouting conditions favour bacteria, so they are not advised raw for pregnant women, young children, older people and those with weak immune systems.
2. Possible thyroid effects in people with an underactive thyroid from large amounts of raw brassicas, since they contain goitrogens.
3. Digestive discomfort, such as gas and bloating, in some people.
4. Interactions with some medicines in concentrated supplement forms.

GroupsStem and Shoot VegetablesCruciferous (cabbage family)Fresh

Related foodsAlfalfa SproutsArtichokeAsparagusBamboo ShootsBean SproutsCardoon

Wikipedia — Broccoli, used for origin, naming and history: https://en.wikipedia.org/wiki/Broccoli