Broccoli Sprouts & Sulforaphane

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝How much science is there behind sulforaphane / broccoli spirits and its health claims??❞

So, first of all, what it is: sulforaphane is a compound found in Brassica oleracea, of which species broccoli is a cultivar. It’s found in the other Brassica oleracea cultivars too (e.g. cauliflower, various cabbages, Brussels sprouts, kale, etc), but for whatever reason*, most research has been on broccoli and broccoli sprouts.

*Likely the reason is: research begets research—it’s easier to get funding to expand upon previous research, than it is to break ground on researching a different plant, where for the first third of your paper you have almost no existing scientific literature to cite. So once they got started on broccoli sprouts, everything else has been broccoli sprouts too.

And for clarity on what broccoli sprouts are: this means that when broccoli seeds have been germinated and just begun to sprout, they are harvested and eaten. That’s the one-line explanation, anyway; there’s a little more to it than that, so anyone interested should check out our previous main feature:

Good Things Come In Small Packages: Sprout Your Seeds, Grains, Beans, Etc

…and for more depth than we have room for in a one-page article, check out this book we reviewed:

The Sprout Book: Tap Into The Power Of The Planet’s Most Nutritious Food – by Doug Evans

One thing that the science is clear on: sprouts of a given plant indeed have much higher general nutritional density than their “adult” siblings. And in the case of sulforaphane specifically, it’s about 100x higher in broccoli sprouts than in adult broccoli:

Broccoli or Sulforaphane: Is It the Source or Dose That Matters? ← we suggest skipping down to the section “broccoli-based clinical trials”

So, that prompts the next question: do we care?

In other words: is sulforaphane really particularly important?

Sulforaphane vs cancer

The most well-evidenced health-giving property of sulforaphane is its anticancer activity:

Brassicaceae-Derived Anticancer Agents: Towards a Green Approach to Beat Cancer

A lot of the research there is epidemiological rather than RCTs, and where there are RCTs, they are mostly small ones, like this 10-person broccoli soup study about bioavailability (rather than the effects themselves):

Bioavailability of Glucoraphanin and Sulforaphane from High-Glucoraphanin Broccoli

To get into sulforaphane’s anticancer potential in seriousness, we have to look at a lot of in-vitro studies trialling it to limit carcinogenesis, or to shrink tumors with it, or specifically targetting cancer stem cells with it, which make for quite compelling reading:

Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition

A quick aside: if you’re reading that and thinking “Why is sonic the hedgehog in here?” it’s because after the observation of the influence of certain genes that influence cuticular denticles (the growth of spikes) on fruit fly larvae (bearing in mind the fruit fly Drosophila melanogaster is used for so much first- or second-line genetic research, being either the go-to or the go-to after the nematode C. elegans) caused the whole group of genes to get called “hedgehog genes” and then it became scientific convention to name each newly researched gene in that set after a different kind of hedgehog. One of them, instead of being named after a real-world hedgehog species like the others, got named after the videogame character.

Unfortunately, this now means that because the gene is associated with a certain congenital brain disorder, sometimes a doctor has to explain to a family that the reason their baby has a brain defect is because of a mutated sonic hedgehog.

Ok, back to talking about cancer. Let’s just quickly drop a few more papers so it’s clear that this is well-established:

However, that’s not the only established benefit:

❝SFN has other beneficial effects in addition to cancer protection. SFN exhibits neuroprotective effects and is implemented in treating conditions such as traumatic brain injury, Alzheimer’s disease and Parkinson’s disease.❞

Source: Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy

Now, after the extract we quoted above, the rest of the section “other health benefits of sulforaphane” includes a lot of speculation, weak science, and/or things attributable to other phytochemicals in broccoli, including various polyphenols, vitamins, and minerals.

About those broccoli spirits

Ok, we know it was a typo, but… Actually, there is something worth mentioning here, and that’s that sulforaphane is only activated when glucoraphanin (its inactive form) comes into contact with myrosinase (an enzyme that’s only released when the plant is damaged).

In other words, it’s necessary to injure the broccoli before consuming it, in order to release the spirits myrosinase. Now, while very few people are out there swallowing adult broccoli plants whole, it could well happen that people might wolf down uncut broccoli sprouts, since they are only small, after all.

For this reason, it’s best that broccoli, even if it’s broccoli sprouts, be cut while raw before consumption.

In terms of cooking, heat in excess of 140℃ / 284℉ will destroy the glucoraphanin, and less/no glucoraphanin means less/no sulforaphane.

So, enjoying them raw or lightly steaming them seems to be best for this purpose:

Impact of thermal processing on sulforaphane yield from broccoli (Brassica oleracea L. ssp. italica)

Just want a supplement?

Many studies (including some cited by the research reviews we cited above) deal with sulforaphane in extract form, rather than whole plants, so there’s no shame in taking it that way if you’re not a fan of broccoli.

We don’t sell it, but here for your convenience is an example product on Amazon 😎

Enjoy!

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  • Laziness Does Not Exist – by Dr. Devon Price

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Some cultures prize productivity as an ideal above most other things, and it’s certainly so in the US. Not only is this not great for mental health in general, but also—as Dr. Price explains—it’s based on a lie.

    Generally speaking, when a person appears lazy there is something stopping them/you from doing better, and it’s not some mystical unseen force of laziness, not a set character trait, not a moral failing. Rather, the root cause may be physical, psychological, socioeconomic, or something else entirely.

    Those causes can in some cases be overcome (for example, a little CBT can often set aside perfectionist anxiety that results in procrastination), and in some cases they can’t, at least on an individual level (disabilities often stubbornly remain disabling, and societal problems require societal solutions).

    This matters for our mental health in areas well beyond the labor marketplace, of course, and these ideas extend to personal projects and even personal relationships. Whatever it is, if it’s leaving you exhausted, then probably something needs to be changed (even if the something is just “expectations”).

    The book does offer practical solutions to all manner of such situations, improving what can be improved, making easier what can be made easier, and accepting what just needs to be accepted.

    The style of this book is casual yet insightful and deep, easy-reading yet with all the acumen of an accomplished social psychologist.

    Bottom line: if life leaves you exhausted, this book can be the antidote and cure

    Click here to check out Laziness Does Not Exist, and break free!

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  • One Cause; Countless Aches

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What Is The Cause?

    Zac Cupples’ video (below) makes an appealing claim: 90% of movement issues and discomforts we experience daily come from one source: reduced joint space due to increased muscle tension.

    For Cupples, this could be causing anything from knee pain to foot pain to ankle pain to hip pain to generalized joint pain to…pretty much any sort of pain.

    So, why do we describe this as “appealing”?

    Well, if there’s just one cause, that means there is only one thing to fix

    Can This Be True?

    Whilst we normally stray away from oversimplifications, we found Cupples’ example quite powerful.

    Cupples defends his thesis by illustrating it with a simple wrist movement experiment: try moving your wrist in a circle with your palm open, and then do the same with your fist clenched.

    Did you notice a difference?

    When you clench your fist, movement (normally) becomes restricted and uncomfortable, illustrating how increased tension limits joint space.

    It’s a powerful analogy for understanding our body’s mechanics.

    So How Do We Fix It?

    To combat issues with reduced joint space, Cupples proposes a three-step solution: reducing muscle tension, increasing range of motion in commonly limited areas, and enhancing movement efficiency. He delves into strategies for achieving these, including adopting certain positions and breathing techniques.

    There are also some elements of strategic muscle engagement, but we’ll leave that to him to describe:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Scarcity Brain – by Michael Easter

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    After a brief overview of theevolutionary psychology underpinnings of the scarcity brain, the author grounds the rest of this book firmly in the present. He explains how the scarcity loop hooks us and why we crave more, and what factors can increase or lessen its hold over us.

    As for what things we are wired to consider “potentially scarce any time now” no matter how saturated we are in them, he looks at an array of categories, each with their nuances. From the obvious such as “food” and “stuff“, to understandable “information” and “happiness“, to abstractions like “influence“, he goes to many sources—experts of various kinds from around the world—to explore how we can know “how much is enough”, and—which can be harder—act accordingly.

    The key, he argues, is not in simply wanting less, but in understanding why we crave more in the first place, get rid of our worst habits, and use what we already have, better.

    Bottom line: if you feel a gnawing sense of needing more “to be on the safe side”, this book can help you to be a little more strategic (and at the same time, less stressed!) about that.

    Click here to check out Scarcity Brain, and manage yours more mindfully!

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  • What you need to know about PCOS

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In 2008, microbiologist Sasha Ottey saw her OB-GYN because she had missed some periods. The doctor ran blood tests and gave her an ultrasound, diagnosing her with polycystic ovary syndrome (PCOS). She also told her not to worry, referred her to an endocrinologist (a doctor who specializes in hormones), and told her to come back when she wanted to get pregnant. 

    “I found [that] quite dismissive because that was my reason for presenting to her,” Ottey tells PGN. “I felt that she was missing an opportunity to educate me on PCOS, and that was just not an accurate message: Missing periods can lead to other serious, life-threatening health conditions.” 

    During the consultation with the endocrinologist, Ottey was told to lose weight and come back in six months. “Again, I felt dismissed and left up to my own devices to understand this condition and how to manage it,” she says. 

    Following that experience, Ottey began researching and found that thousands of people around the world had similar experiences with their PCOS diagnoses, which led her to start and lead the advocacy and support organization PCOS Challenge

    PCOS is the most common hormonal condition affecting people with ovaries of reproductive age. In the United States, one in 10 women of childbearing age have the condition, which affects the endocrine and reproductive systems and is a common cause of infertility. Yet, the condition is significantly underdiagnosed—especially among people of color—and under-researched

    Read on to find out more about PCOS, what symptoms to look out for, what treatments are available, and useful resources. 

    What is PCOS, and what are its most common symptoms? 

    PCOS is a chronic hormonal condition that affects how the ovaries work. A hormonal imbalance causes people with PCOS to have too much testosterone, the male sex hormone, which can make their periods irregular and cause hirsutism (extra hair), explains Dr. Melanie Cree, associate professor at the University of Colorado School of Medicine and director of the Multi-Disciplinary PCOS clinic at Children’s Hospital Colorado. 

    This means that people can have excess facial or body hair or experience hair loss. 

    PCOS also impacts the relationship between insulin—the hormone released when we eat—and testosterone. 

    “In women with PCOS, it seems like their ovaries are sensitive to insulin, and so when their ovaries see insulin, [they] make extra testosterone,” Cree adds. “So things that affect insulin levels [like sugary drinks] can affect testosterone levels.”

    Other common symptoms associated with PCOS include:

    • Acne
    • Thinning hair
    • Skin tags or excess skin in the armpits or neck 
    • Ovaries with many cysts
    • Infertility
    • Anxiety, depression, and other mental health conditions
    • Sleep apnea, a condition where breathing stops and restarts while sleeping

    What causes PCOS?

    The cause is still unknown, but researchers have found that the condition is genetic and can be inherited. Experts have found that exposure to harmful chemicals like PFAs, which can be present in drinking water, and BPA, commonly used in plastics, can also increase the risk for PCOS

    Studies have shown that “BPA can change how the endocrine system develops in a developing fetus … and that women with PCOS tend to also have more BPA in their bodies,” adds Dr. Felice Gersh, an OB-GYN and founder and director of the Integrative Medical Group of Irvine, which treats patients with PCOS. 

    How is PCOS diagnosed?

    PCOS is diagnosed through a physical exam; a conversation with your health care provider about your symptoms and medical history; a blood test to measure your hormone levels; and, in some cases, an ultrasound to see your ovaries. 

    PCOS is what’s known as a “diagnosis of exclusion,” Ottey says, meaning that the provider must rule out other conditions, such as thyroid disease, before diagnosing it. 

    Why isn’t more known about PCOS?

    Research on PCOS has been scarce, underfunded, and narrowly focused. Research on the condition has largely focused on the reproductive system, Ottey says, even though it also affects many aspects of a person’s life, including their mental health, appearance, metabolism, and weight. 

    “There is the point of getting pregnant, and the struggle to get pregnant for so many people,” Ottey adds. “[And] once that happens, [the condition] also impacts your ability to carry a healthy pregnancy, to have healthy babies. But outside of that, your metabolic health is at risk from having PCOS, your mental health is at risk, [and] overall health and quality of life, they’re all impacted by PCOS.” 

    People with PCOS are more likely to develop other serious health issues, like high blood pressure, heart problems, high cholesterol, uterine cancer, and diabetes. Cree says that teenagers with PCOS and obesity have “an 18-fold higher risk of type 2 diabetes” in their teens and that teenagers who get type 2 diabetes are starting to die in their late 20s and early 30s. 

    What are some treatments for PCOS?

    There is still no single medication approved by the Food and Drug Administration specifically for PCOS, though advocacy groups like PCOS Challenge are working with the agency to incorporate patient experiences and testimonials into a possible future treatment. Treatment depends on what symptoms you experience and what your main concerns are.

    For now, treatment options include the following:

    • Birth control: Your provider may prescribe birth control pills to lower testosterone levels and regulate your menstrual cycle. 
    • Lifestyle changes: Because testosterone can affect insulin levels, Cree explains that regardless of a patient’s weight, a diet with lower simple carbohydrates (such as candy, sugar, sweets, juices, sodas, and coffee drinks) is recommended.

      “When you have a large amount of sugar like that, especially as a liquid, it gets into your bloodstream very quickly,” adds Cree. “And so you then release a ton of insulin that goes to the ovary, and you make a bunch of testosterone.” 


      More exercise is also recommended for both weight loss and weight maintenance, Cree says: “Food changes and better activity work directly to lower insulin, to lower testosterone.”


    • Metformin: Even though it’s a medication for type 2 diabetes, it’s used in patients with PCOS because it can reduce insulin levels, and as a result, lower testosterone levels. 

    What should I keep in mind if I have (or think I may have) PCOS?

    If your periods are irregular or you have acne, facial hair, or hair loss, tell your provider—it could be a sign that you have PCOS or another condition. And ask questions.

    “I call periods a vital sign for women, if you’re not taking hormones,” Cree says. “Our bodies are really smart: Periods are to get pregnant, and if our body senses that we’re not healthy enough to get pregnant, then we don’t have periods. That means we’ve got to figure out why.” 

    Once you’re diagnosed, Ottey recommends that you “don’t go through extremes, yo-yo dieting, or trying to achieve massive weight loss—it only rebounds.” 

    She adds that “when you get this diagnosis, [there’s] a lot that might feel like it’s being taken away from you: ‘Don’t do this. Don’t eat this. Don’t do that.’ But what I want everyone to think of is what brings you joy, and do more of that and incorporate a lot of healthy activities into your life.” 

    Resources for PCOS patients:

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Avocado, Coconut & Lime Crumble Pots

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This one’s a refreshing snack or dessert, whose ingredients come together to make a very good essential fatty acid supplement. Coconut is a good source of MCTs, avocados are rich in omega 3, 6, and 9, while chia seeds are a great ALA omega 3 food, topping up the healthy balance.

    You will need

    • flesh of 2 large ripe avocados
    • grated zest and juice of 2 limes
    • 3 tbsp coconut oil
    • 1 tbsp chia seeds
    • 2 tsp honey (omit if you prefer a less sweet dish)
    • 1 tsp desiccated coconut
    • 4 low-sugar oat biscuits

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend the avocado, lime juice, coconut oil, honey, and half the desiccated coconut, in a food processor.

    2) Scoop the mixture into 4 ramekins (or equivalent-sized glasses), making sure to leave a ½” gap at the top. Refrigerate for at least 2–4 hours (longer is fine if you’re not ready to serve yet).

    3) Assemble, by crumbling the oat biscuits and sprinkling on top of each serving, along with the other half of the desiccated coconut, the lime zest, and the chia seeds.

    4) Serve immediately:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

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  • If You’re Not Flexible, These Are The Only 3 Stretches You Need, To Fix That

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    If you can’t put your leg behind your head while standing, try doing the splits against a wall first, and progress from there! ← text version of an item from a “if you can’t do this yet, try this first” picture set this writer saw on Instagram once upon a time

    So, what if you’re more at the point of not quite being able to touch your toes yet?

    From zero to…

    Liv, of LivInLeggings fame, has these three starter-stretches that are actually starter-stretches:

    Stretch 1: Reverse Tabletop with Foot Tuck Variation

    1. Sit on the floor, feet slightly wider than your hips, lean back onto your hands (fingertips pointing outward).
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    3. Add a foot tuck variation by stepping one foot back and pressing your weight forward.

    Benefits:

    • Stretches multiple muscles, including the soles of the feet.
    • Improves foot arches, balance, and stability.
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    Stretch 2: Squat to Forward Fold

    1. Start in a low squat (feet wider than your hips, toes mostly forward).
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    • Stretches hamstrings, glutes, and lower back.
    • Maintains good form and avoids overstraining.

    Stretch 3: Side Lunge with Side Body Reach

    1. Begin in a tall kneeling position, step one foot out to the side (toes pointing outward).
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    4. For a deeper stretch, cradle the back of your head with your hand, pressing lightly for a tricep stretch.

    Benefits:

    • Stretches inner thighs, lats, and triceps.
    • Improves posture, shoulder mobility, and low squat ability.

    For more on each of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Test For Whether You Will Be Able To Achieve The Splits

    Take care!

    Don’t Forget…

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