Young broccoli is the most studied crop we grow. Most of the research centers on glucoraphanin, which becomes sulforaphane with help from an enzyme in the fresh plant.
Evidence: Human intervention researchStudies in people, listed with who was studied, how much, for how long, and what was measured.
Keep in mind: Very small volunteer group. Measured absorption, not a health outcome.
Fahey JW et al. · PLOS ONE, 2015 · View study
Keep in mind: Compared the same people during and after the sprout phase, with no separate placebo group. Healthy overweight adults only.
López-Chillón MT et al. · Clinical Nutrition, 2018 · View study
Keep in mind: Small study. Measured absorption, not a health outcome. Mature broccoli, not sprouts or microgreens.
Okunade O et al. · Molecular Nutrition & Food Research, 2018 · View study
What researchers actually used. These are study amounts, not a recommended intake.
Human interventionBiomarker López-Chillón MT et al., 2018 · View study
Human randomized trialBioavailability Okunade O et al., 2018 · View study
Damaging the plant tissue brings myrosinase into contact with glucoraphanin, forming sulforaphane.
How preparation changes the food →Mild warming (~60 °C) increased sulforaphane formation in lab extracts; boiling stopped formation in mature broccoli.
How preparation changes the food →Supplies active enzyme after the original enzyme has been lost to heat.
How preparation changes the food →Keep in mind: Lab measurement on cooked mature broccoli, not sprouts or microgreens.
Ghawi SK, Methven L, Niranjan K · Food Chemistry, 2013 · View study
Keep in mind: Measured in plant extracts in the lab, not in people.
Matusheski NV, Juvik JA, Jeffery EH · Phytochemistry, 2004 · View study
Human research exists for absorption and inflammation biomarkers, mostly in small groups of healthy or overweight adults. Mechanism findings come from animal and cell studies.
Salads, sandwiches, wraps, grain bowls, smoothies, and as a raw topping on warm dishes just before serving.
Raw sprouts carry a higher food-safety risk than many foods. People who are pregnant, immunocompromised, older adults and young children should talk with a healthcare provider before eating raw sprouts.
Food needs can vary based on health history, medications, nutritional status and treatment plan. For individualized therapeutic guidance, work with a qualified healthcare professional or registered dietitian.