Heads up! Wild About Sprouts gifted me free sprouts. As always, all opinions expressed in this blog are entirely my own. :)

What are sprouts?

Vegetable sprouts are basically little nutrient-packed germinated seed versions of your favorite plants. Most sprouts and sprouted foods you’ll find fall into 4 categories: beans/peas, vegetables, nuts/seeds, and grains. This post specifically highlights broccoli sprouts but there are many benefits to sprouting foods across the board! Sprouting makes these foods more easily digestible since the protective compounds that form while the plant matures are not created.

Why are broccoli sprouts so beneficial?

High in sulforaphane

A big reason broccoli sprouts are so beneficial comes down to a very specific compound: sulforaphane.

Sulforaphane is the active phytochemical in cruciferous vegetables such as broccoli, bok choy, brussels sprouts, kale, and cauliflower. It is responsible for a massive range of benefits from containing anti-cancer properties to fighting h.pylori, to protecting against neurodegenerative diseases such as Alzheimer's.

The reason it is beneficial in so many ways comes down to the NRF2 mechanism in our cells. NRF2 is basically a transcription factor that, when turned on by compounds such as sulforaphane, enhances our ability to deal with oxidative stress. This means that the more sulforaphane we have in our bodies, the better equipped our cells are to fight off infections and other diseases.

Sulforaphane is a naturally occurring compound in our bodies but, with the amount of toxins we are often unknowingly exposed to, we often do not make enough to combat them. Given that it regulates about 200 different kinds of genes and helps induce phase II detoxification (by conjugating glutathione in the liver) it is definitely a valuable compound to add into your diet!

Maximize your broccoli benefits

In the case of broccoli sprouts, 2 oz of these little powerhouses contain as much sulforaphane as 2.2 lbs of raw broccoli. Crazy, right!? I don’t know about you but I would find it really tough to regularly consume that much broccoli to reap the benefits. Additionally, sulforaphane is activated in broccoli through the chewing mechanism but is degraded by heat. This means that just throwing your broccoli in a pan straight away won’t do it. Cutting also mimics this mechanism, so in order to maximize the benefits in your broccoli, you need to cut it and let it rest for at least 40 minutes before cooking. If you aren’t able to wait that long and don’t batch prep your vegetables, a much easier solution is to consume sulforaphane in the form of broccoli sprouts!

Additional benefits of sulforaphane

Reduces constipation
- Researchers have found a connection between oxidative stress and constipation. In the study above, they found that since sulforaphane helps limit oxidative stress, adding in broccoli sprouts had people enjoying a much easier time in the bathroom and experiencing more regular bowel movements.

Improves eye health
- Our eyes contain vitamin A, also known as retinol. Unfortunately, this fat-soluble vitamin can turn into a toxic substance under certain conditions. Luckily, phase 2 detoxification helps rid the body of toxic substances. This study showed how the addition of sulforaphane reduced the level of toxic vitamin A in retinal cells.

Protects skin
- Again, since this powerhouse protects against and reduces oxidative stress, researchers have found it protects skin from the inside out. In this study they found a reduction in skin inflammation after sun exposure. In this study, researchers studied how broccoli sprouts prevented the degradation of collagen.

It has also been shown to:

Aid in liver detoxification (due to the NRF2 pathway I mentioned above)
Improve gastrointestinal health
Potentially aid in autism treatment

High in DAO

Diamine Oxidase is a naturally occurring enzyme in our body that breaks down histamine. Varying environmental and chemical exposures can affect our production of DAO, leading to histamine intolerances, MCAS, and other inflammatory conditions.

Broccoli sprouts are an amazing source of DAO to help supplement your natural production. Increasing your amount of DAO has also shown to help chronic IBS and other conditions that affect gut motility.

What to look out for when buying / eating sprouts

I actually avoided sprouts for a super long time because of all the health concerns around consuming them. As I talked about earlier, most sprouts are grown in really damp and humid environments so they are a perfect breeding ground for foodborne illnesses such as e.coli and salmonella. I have since found a brand whose growing process and quality I trust, but I still do not eat them out or buy from any ole brand (I chat about them more below).

Look for crisp, fresh, bright looking sprouts. If the container looks overly damp, do not purchase them.

Throw them out if they are slimy, mushy, or smell “off”.

Although it’s not necessary, I like to take mine out of the container and transfer them to a sealed glass container and spread them out a bit to keep good air flow throughout. Then, I will take out the amount I want each meal, rinse them, and I’m ready to go!

Other sprouts questions:

Can I have broccoli sprouts if I am sensitive to cruciferous veggies, have IBS etc.?

Yes! Because broccoli sprouts are very young vegetables, the fibers that protect them as they grow have not yet developed. Therefore, they break down easily and are much more consumable if you have a sensitive stomach. Since they are relatively tasteless, you could also blend them into smoothies for an even more digestible option.

Can I grow my own sprouts at home?

Technically, the answer is yes. However, I personally wouldn't advise it for a number of reasons. Most outbreaks of sprout-related food-borne illness have been shown to come from contaminated seeds. This means that If the seeds happen to be contaminated with bacteria, they can cause food illness regardless of where they are grown. This makes growing them at home just as risky as purchasing, which leads to my next point. Although I am a huge proponent of growing as many things at home as I can, this just seems like more trouble than it’s worth. Buying a clean, trustworthy brand seems a lot easier and less time-consuming than making sure you are growing sprouts in a safe, clean environment. If you do decide to grow them at home, make sure to do your research and find clean organic safe seeds to sprout from.

Can I take them in supplement form?

You sure can! Some research I did showed that differing brands have different levels of sulforaphane so it’s hard to say which one is a better option. I personally prefer to get them in my food instead of taking another supplement. However, if you aren’t able to find a quality sprout brand and don’t want to sprout them yourself, a sulforaphane supplement is a great option and certainly better than nothing. I like Jarrow as a brand and they have a promising one here!

Can I cook with them?

As I mentioned above, sulforaphane gets degraded when exposed to heat, unless you chop your broccoli and let it rest beforehand. In the case of broccoli sprouts, they don’t require any chopping so they will become less beneficial when cooked.

Note: As with any food and health condition, do your own research as there is no one-size-fits-all perfect food for everyone! For example, if you have problems regulating sulfur, broccoli sprouts probably aren't a good option for you.

Who are my choice sprouts?

My favorite sprouts are Wild About Sprouts broccoli sprouts, although they have many other varieties. Yes, they did gift me some sprouts but I have been talking about them and buying them weekly for over 2 years now! I love the quality and growing process and how transparent they are compared to other sprout companies. They have a 21+ day shelf-life and are grown without herbicides or pesticides, using only ¼ cup of water so there is no water waste! You can learn more about their growing process here. They are so tasty, never get icky, and meet all the criteria listed above to look for when buying sprouts. :) Any major grocery chain should carry them - I purchase mine at Albertson’s since that’s what’s currently available to me!

Can you see why these little guys are some of my favorites? The benefits are endless and they are such an easy addition to any meal!

Any other questions? Would you want to learn more about sprouting in general? Let me know in the comments below. 🌱

What are Broccoli Sprouts & Why Should You Be Eating Them?