Which Is The Highest Antioxidant-Containing Vegetable?

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Over 650 scientific publications suggest Broccoli Sprouts to have the highest antioxidant effect in human cells based on a number of protective compounds. They contain 10 to 100 times more enzymes than fruits and vegetables when eaten within the first seven days of being sprouted.

Broccoli sprouts come from sprouting broccoli seeds. They can be found ready at any health food shop or made at home.

The two compounds in broccoli and particularly broccoli sprouts that have the most protective effect against oxidative damage are glucoraphanin and sulforaphane, collectively called glucosinolates.
Sulforaphane is responsible for many of the benefits of broccoli sprouts:

The role of antioxidants is to scavenge free radicals produced by our cells on a daily basis. Free radicals are unstable molecules that can damage the cells in your body. They often occur as the result of normal metabolic processes – when your body uses oxygen, it creates free radicals as a by-product, which may cause damage to the cells of the body. However free radicals are also produced due to daily stressors, like physical stress/exercise, emotional/mental stress, fried foods, processed foods, sugar, alcohol, tobacco smoke, pesticides, air pollutants.

What make this two antioxidant compounds stand out is their long life-span. While most antioxidants our body have very short lifespans, these potent antioxidants have the ability to recycle and actively scavenge free radicals in your cells for up to three days.

 

Why broccoli sprouts and not broccoli? 

First of all, you need to eat about 1kg of broccoli a week to get significant amounts of sulforaphane!

Broccoli sprouts are far more nutrient dense than whole broccoli. After three days of sprouting, broccoli sprouts contain 10 to 100 times the amount of precursor glucoraphanin.

Another potential disadvantage with regular broccoli is that typical handling and preparation can destroy many of the unstable beneficial nutrients:

 

 The role of dietary antioxidants in Broccoli sprouts as functional foods in the management of human diseases

Practical Tips

Here are a few serving ideas to help you enjoy the protective benefits of broccoli sprouts:

 

References

“5 Amazing Health Benefits Of Broccoli Sprouts – Cell Logic”. Cell Logic. N.p., 2017. Web. 9 Mar. 2017.

A, Yanaka. “Role Of Sulforaphane In Protection Of Gastrointestinal Tract Against H.Pylori- And NSAID-Induced Oxidative Stress. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 9 Mar. 2017.

AW, Singh. “Sulforaphane Treatment Of Young Men With Autism Spectrum Disorder. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 9 Mar. 2017.

“Broccoli Sprouts Help Detoxify Environmental Pollutants”. Mercola.com. N.p., 2017. Web. 9 Mar. 2017.

“Broccoli Sprouts, Packed With Cancer-Protective Compounds”. Whfoods.com. N.p., 2017. Web. 9 Mar. 2017.

“Fermented Broccoli Sprouts: Your Healthy Broccoli Supplement”. Mercola.com. N.p., 2017. Web. 9 Mar. 2017.

Ferruzza, Simonetta et al. “Nutraceutical Improvement Increases The Protective Activity Of Broccoli Sprout Juice In A Human Intestinal Cell Model Of Gut Inflammation”. N.p., 2017. Print.

Lobo, V et al. “Free Radicals, Antioxidants And Functional Foods: Impact On Human Health”. N.p., 2017. Print.

Okada, Mizue and Yoshinori Okada. “Potential Properties Of Plant Sprout Extracts On Amyloidβ”. N.p., 2017. Print.

Singh, K. et al. “Sulforaphane Treatment Of Autism Spectrum Disorder (ASD)”. N.p., 2017. Print.

Wise RA, et al. “Lack Of Effect Of Oral Sulforaphane Administration On Nrf2 Expression In COPD: A Randomized, Double-Blind, Placebo Controlled Trial. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 9 Mar. 2017.

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