Sulforaphane - power substances from cruciferous vegetables

Sulforaphane – the power compounds in cruciferous vegetables

We learn from a young age that broccoli, radishes and cauliflower are healthy! But what makes cruciferous vegetables the ‘superfoods’ they’re always touted as? The magic word is sulforaphane. As a precursor to glucoraphane, sulforaphane is the active form. Glucoraphan, in turn, belongs to the group of mustard oil glycosides, which are found in vegetables such as nasturtium, horseradish and the well-known cultivated cabbage varieties such as Brussels sprouts, cauliflower, broccoli and, of course, mustard. They are responsible for the slightly pungent mustard flavour of these vegetables.

What makes sulforaphane so special?

Sulforaphane has increasingly become a focus of scientific interest, particularly in recent years. The reason for this is the influence of mustard oils on oxidative processes. (1) Oxidative processes refer to reactions in which free radicals are released. As these are highly reactive, an increased presence of them can lead to them occupying the reaction partners of other molecules, thereby throwing our cells out of balance.

This is where sulforaphane exerts an indirect beneficial 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)

Furthermore, an increasing number of studies are 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 resistance does not develop even with regular intake. In their article ‘Uncomplicated urinary tract infections’, Vahlensieck and Scheffer describe sulforaphane, for example, as an interesting alternative for urinary tract care.

Taking sulforaphane

Sulforaphane can be readily absorbed by eating various types of cabbage or radishes. The problem is that sulforaphane is largely destroyed when exposed to high heat. 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 nutrients are released into the cooking water and remain there.

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

It is also important to consider how well your own individual body is able to absorb sulforaphane. In cases of inflammatory bowel disease, or following antibiotic or chemotherapy treatment, bioavailability may be reduced (6). In such cases, it is advisable to eat the vegetable raw and to chew it thoroughly.

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 enzymes in the human upper airway. Clin Immunol. March 2009; 130(3): 244–51. doi: 10.1016/j.clim.2008.10.007 Epub 22 November 2008. 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 and broccoli sprouts, inhibits breast cancer stem cells.  Clin Cancer Res. 1 May 2010;16(9):2580–90. doi: 10.1158/1078-0432 CCR-09-2937. Epub 13 April 2010. 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 12 Dec 2012. PMID: 23251470; PMCID: PMC3521002.
5. Vahlensieck, W., Scheffer, K. Uncomplicated urinary tract infections. Urologe60, 52–58 (2021). https://doi.org/10.1007/s00120-020-01289-4
6. Prof. Dr. rer. nat. Ingrid Herr: Cross-pollination in cancer therapy. Aktuelle Gesundheitsnachrichten, Issue 8, 2013