Several servings per week; lightly steamed or raw preserves sulforaphane better.
Cruciferous vegetable consumption (broccoli, cabbages) is associated in epidemiological studies with a lower risk of several cancers; sulforaphane activates the Nrf2 pathway and detoxification enzymes, a well-characterized chemopreventive mechanism.
View the study (review) →Sulforaphane reduces markers of oxidative stress and inflammation by inducing phase II antioxidant enzymes through Nrf2.
View the study (review) →⏱ 2 min read
Broccoli is the most studied cruciferous vegetable because of its content of glucoraphanin, the precursor of sulforaphane, a compound that activates the Nrf2 factor and with it the phase II detoxification and antioxidant enzymes. It also provides fiber, vitamin C, vitamin K, folate and lutein.
Sulforaphane is generated when broccoli is chewed or cut (by the enzyme myrosinase) and activates the Nrf2 pathway, which induces the elimination of toxins and the cell's antioxidant system. Regular consumption of cruciferous vegetables is epidemiologically associated with a lower risk of several types of cancer.
Intense heat destroys myrosinase: light steaming (3-4 minutes), eating it raw, or adding a pinch of mustard powder (which supplies myrosinase) maximizes sulforaphane formation. Broccoli sprouts are especially rich in its precursor.
Information, not medical advice. Scientific evidence reflects the quality of the studies.