What Are Broccoli Sprouts? Nutrients, Benefits, and Recipes

Sprouts are germinated seeds. They’re also known as tender or baby plants. Just like alfalfa and bean sprouts, broccoli sprouts are nutritional powerhouses. In fact, if you think broccoli is the definition of healthy food, wait until you read about broccoli sprout’s potential health benefits. This article explains all you need to know about broccoli spouts’ benefits, nutrients, and how to enjoy them. What are broccoli sprouts? Broccoli sprouts are 3–5-day-old broccoli plants. Like most sprouts, they have small, green leaves and white stems that are a few inches long and still attached to the seed. For reference, they resemble alfalfa sprouts. Most people describe their taste as earthy, similar to that of radishes. Meanwhile, others claim that they have no flavor at all. Broccoli sprouts are typically enjoyed raw to add texture and crunch to dishes like sandwiches, salads, dressings, and wraps. You can also cook them and enjoy them in a warm meal like stir-fries or curries. Nutrients. As mentioned, broccoli sprouts are nutritional powerhouses. They’re a great source of protein, fiber, vitamins, minerals, and phytochemicals, which are bioactive plant compounds. These compounds protect plants from the sun and insects, but they have numerous health benefits for humans, too. According to the International Sprout Growers Association, a 3-ounce (85-gram) serving of broccoli sprouts packs (2): Calories: 35. Carbs: 5 grams. Fiber: 4 grams. Protein: 2 grams. Fat: 0.5 grams. Vitamin C: 60% of the Daily Value (DV). Vitamin A: 10% of the DV. Calcium: 6% of the DV. Just one serving of these sprouts provides high amounts of vitamin C, which is known for its antioxidant and immune-boosting properties. In addition, they contain a phytochemical called sulfur pane. It’s speculated that this chemical is responsible for most of the health benefits of these crunchy sprouts. Animal studies show that sulfur pane has 82% bioavailability, which is considered high. This means that it’s rapidly and easily absorbed, allowing your body to easily take advantage of its benefits. How do they compare with broccoli? While broccoli sprouts are the first stages of the broccoli plant, they’re not nutritionally identical to the mature vegetable. A 3-ounce (84-gram) serving of cooked, mature broccoli florets or broccoli sprouts provide virtually the same calories and macronutrients, meaning the same amount of protein, carbs, and fat. However, broccoli sprouts provide around 100 times more glucose fain. Glucose fain is an inactive compound that’s converted into the beneficial phytochemical sulfur pane upon cutting or chewing. Potential benefits. Thanks to their sulfur pane content, broccoli sprouts have a plethora of health benefits. May have anti-cancer properties. Sulfur pane is a compound with powerful anti-cancer properties. In fact, this is why broccoli sprouts have long been studied for their anti-cancer effects. Promote cancer cell apoptosis, or programmed cell death. Inhibit angiogenesis, or the growth of new blood vessels, that feeds malignant cells. Reduce inflammation. Lower susceptibility to cancer-causing substances. Reduce the invasion and spread of cancerous cells. Sulfur pane acts by increasing certain detoxifying enzymes in your liver. These enzymes both counteract and help your liver eliminate the potential cancer-causing effects of toxins or chemicals from food and the environment. Research also suggests that this plant chemical may play a role in epigenetic modulation, meaning that it may help turn on and off certain genes involved in cancer inhibition or expression. Test-tube and animal studies similarly show that the Sulfur pane from broccoli sprouts could combat breast, prostate, colon, liver, and lung cancer. May support mental and brain health. The sulfur pane in broccoli sprouts may also protect against certain brain conditions, including brain stroke, Alzheimer’s, and Parkinson’s disease, and improve certain symptoms of autism spectrum disorders (ASD). In cases of brain stroke, sulfur pane may decrease brain cell death, thereby reducing how much brain tissue is lost. In cases of Alzheimer’s disease, Sulfur pane is said to protect brain cells from beta-amyloid toxicity. Beta amyloid is a protein whose accumulation in the brain is linked to the onset of the disease. Furthermore, test-tube and animal studies show that sulfur pane may protect brain cells and improve mental impairments like memory loss. Parkinson’s disease is caused by the impairment or death of brain cells that produce dopamine, a chemical transmitter that affects your mood, focus, and memory. Sulfur pane protects these cells from oxidative stress caused by harmful free radicals. Lastly, sulfur pane appears to improve behavioral characteristics of ASD, which may also be linked to oxidative, stress-induced damage. For example, in an 18-week study in 29 adults with ASD, those who received a broccoli-sprouts-derived sulfur pane treatment showed significant improvements in social interactions, repetitive behaviors, and verbal communication skills compared with those in a control group.