#061 Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection
Nov 17, 2020
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Join Dr. Jed Fahey, a prominent researcher at Johns Hopkins and sulforaphane expert, as he dives into the health benefits of broccoli sprouts. He answers burning questions about optimal dosing and ways to enhance sulforaphane bioavailability in cooked foods. Dr. Fahey also shares insights on its effects on cancer prevention, particularly regarding bladder and prostate cancers, and discusses the fascinating properties of moringa as an alternative. Perfect for those looking to improve their health through nutrition!
Consuming broccoli sprouts and sulforaphane has shown various health benefits, such as cancer prevention and therapeutic effects.
Eating raw broccoli sprouts or blending them into smoothies is the recommended method for maximizing sulforaphane intake.
Freezing sprouts before blending can preserve myrosinase activity and enhance sulforaphane activation.
Higher-quality supplements and home sprouting are preferred options to ensure known doses of sulforaphane and avoid sanitation concerns.
Deep dives
Benefits of consuming broccoli sprouts and sulforaphane
Consuming broccoli sprouts and sulforaphane has shown various health benefits, such as cancer prevention and therapeutic effects, potential benefits for Alzheimer's disease, and enhancement of antioxidant and detoxification systems in the body.
Effective ways to consume broccoli sprouts
Broccoli sprouts are the preferred method to maximize sulforaphane intake due to their higher glucoraphanin content compared to broccoli seeds. Eating the sprouts raw or blending them into smoothies is the best way to consume them.
Considerations for sprouting and storing broccoli sprouts
Sprouting broccoli seeds at home is a cost-effective option, but it's challenging to determine glucoraphanin content. Freezing sprouts before blending can preserve myrosinase activity. However, freezing sprouts and blending immediately after thawing is recommended for maximum sulforaphane activation.
Caution with supplements and the importance of cleanliness
Higher-quality supplements are recommended to ensure a known dose of sulforaphane. Commercially grown sprouts have sanitation concerns, making home sprouting a preferred option. Regular testing or purchasing from reputable sources can ensure quality and safety.
Sulforaphane supplements and taste recommendations
Sulforaphane supplements can be blended with other flavors to improve taste. Clinical studies have found that incorporating pineapple juice with a hint of lime juice camouflages the taste of broccoli sprouts effectively. Smoothies are also a popular option to incorporate broccoli sprouts, where they can be mixed with other ingredients like mango juice or diluted with water. In terms of autism, supplements with a specific amount of sulforaphane can be crushed and added to a child's favorite food to mask the taste and texture.
Microwave study on broccoli and sulforaphane
A study suggesting that microwaving broccoli increases the levels of sulforaphane is misleading. When broccoli sprouts are harvested or cooked, glucoraphanin, the precursor to sulforaphane, is present. Microwaving is a gentle cooking method that minimizes nutrient loss and preserves myrosinase, which converts glucoraphanin to sulforaphane. However, microwaving does not increase the overall levels of sulforaphane or glucoraphanin in broccoli, but helps retain and maximize their potential benefits.
Storing broccoli sprouts
To store broccoli sprouts, refrigeration is recommended for a few days to slow down their growth. After a few days, there is a higher risk of bacterial proliferation. For a longer shelf life, you can spread the sprouts on a baking tray, quick freeze them, and then store them in a container or bag in the freezer. While freezing them for several weeks may retain some myrosinase activity, it is advisable not to keep them frozen for more than a month or two.
In this special two-hour Q&A episode with Dr. Jed Fahey, a world-leading expert on the science of chemoprotection and, in particular, sulforaphane, we discuss many of the listener-submitted questions from the hundreds of live event participants.
In this episode, we discuss:
(00:00) Introduction
(07:19) The minimum daily dose of sulforaphane
(12:04) Gauging sulforaphane content of foods is challenging
(17:37) Workarounds to enhance the sulforaphane in cooked foods
(23:38) How often to consume broccoli sprouts and how long their effects last
(39:28) The effects of sulforaphane on glutathione production in the brain
(43:12) The effects of sulforaphane on cancer
(01:17:26) Alternatives to sprouts, such as supplements (and which ones Dr. Fahey recommends)
