Sulforaphane - power substances from cruciferous vegetables

Sulforaphane - power substances from cruciferous vegetables

We have been learning this since we were children: Broccoli, radishes and cauliflower are healthy! But what makes cruciferous vegetables the power vegetables they are always touted as? The magic word is sulforaphane. As a precursor to glucoraphane, sulforaphane is the active form. Glucoraphane in turn belongs to the mustard oil glycosides, which are found in vegetables such as cress, horseradish or the well-known cultivated cabbages such as Brussels sprouts, cauliflower, broccoli and, of course, mustard. They give these vegetables their slightly pungent mustard flavour.

What makes sulforaphane so special?

In recent years in particular, sulforaphane has increasingly become the focus of scientific interest. The reason for this is the influence of mustard oils on oxidative processes. (1) Oxidative processes are processes in which free radicals are released. As these are extremely reactive, their increased occurrence can lead to them occupying the reaction partners of other molecules and thus bringing our cells into an unfavourable balance.

At this point, sulforaphanes have an indirect positive effect by activating enzymes in the liver, which in turn can neutralise free radicals. In this context, a recent in vivo study concludes that sulforaphane has great potential for activating antioxidant enzymes in the upper respiratory tract. (2)

An increasing number of studies are also currently investigating the influence of sulforaphane on the controlled proliferation of cells with extremely interesting results. (3, 4, 6)

Another advantage of sulforaphane is that no resistance develops even with regular intake. In their article "Uncomplicated urinary tract infections", for example, Vahlensieck and Scheffer describe sulforaphane as an interesting alternative for the care of the urinary tract.

The intake of sulforaphane

Sulforaphane can be easily absorbed by eating various types of cabbage or radishes. The problem is that sulforaphane is largely destroyed when cooked at too high a temperature. It is therefore advisable to steam the vegetables at low temperatures. If you decide to cook broccoli, it is a good idea to use the cooking water for a soup, for example. When heated, the ingredients are washed into the cooking water and remain in it.

Broccoli seeds or broccoli sprouts are another good option, as they contain a higher amount of sulforaphane than the broccoli head.

It is also important to consider how well you are able to absorb sulforaphane. Inflammatory bowel disease, antibiotics or chemotherapy can reduce bioavailability (6). In this case, it is advisable to eat the vegetables raw and chew them carefully.

Sources:

1. Arana-Hidalgo Dana, Silva-Palacios Alejandro, Role of sulforaphane in endoplasmic reticulum homeostasis through regulation of the antioxidant response, Life Sciences, Volume 299, 2022, 120554, ISSN 0024-3205, https://doi.org/10.1016/j.lfs.2022.120554.(https://www.sciencedirect.com/science/article/pii/S0024320522002545)
2. Riedl MA, Saxon A, Diaz-Sanchez D. Oral sulforaphane increases phase II antioxidant enzyme antioxidant enzymes in the human upper airway. Clin Immunol. 2009 Mar; 130(3): 244-51. doi: 10.1016/j.clim.2008.10.007 Epub 2008 Nov 22. PMID: 19028145; PMCID: PMC2668525.
3. Li Y, Zhang T, Korkaya H, Liu S, Lee HF, Newman B, Yu Y, Clouthier SG, Schwartz SJ, Wicha MS, Sun D. Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells. Clin Cancer Res. 2010 May 1;16(9):2580-90. doi: 10.1158/1078-0432 CCR-09-2937. epub 2010 Apr 13. PMID: 20388854; PMCID: PMC2862133.
4. Suppipat K, Park CS, Shen Y, Zhu X, Lacorazza HD. Sulforaphane induces cell cycle arrest and apoptosis in acute lymphoblastic leukaemia cells. PLoS One. 2012; 7(12): e51251. doi: 10.1371/journal.pone.0051251 Epub 2012 Dec 12. PMID: 23251470; PMCID: PMC3521002.
5. Vahlensieck, W., Scheffer, K. Uncomplicated urinary tract infections. Urologist 60, 52-58 (2021). https://doi.org/10.1007/s00120-020-01289-4
6. Prof. Dr rer. nat. Ingrid Herr Cruciferous vegetables in cancer therapy. Current Health News, Issue 8, 2013