Cruciferous vegetables contain sulforaphane (SFN) - a healthful / anti-cancer phytochemical in
Cruciferous vegetables are rich sources of glucosinolates, which the body metabolizes into isothiocyanates such as SFN. Numerous studies have shown that sulforaphane provides a number of health benefits, including anti-cancer properties.
Anti-cancer properties. A study, led by Dr. Emily Ho, associate professor at the Linus Pauling Institute at Oregon State University, discovered that SFN selectively targets benign hyperplasia cells and cancerous prostate cells, while leaving the normal prostate cells unaffected. A clinical test found that consumed sulforaphane reaches womens' breast tissue in < 1 hour.
Don't overcook your veggies (steaming is best)
3-day old broccoli sprouts are the richest food source of glucoraphanin, the precursor to SFN. Offering 10 to 100 times more of it, by weight, than mature broccoli plants or cauliflower "Proceedings of the National Academy of Sciences." , Sep 1997. Per 100g serving, broccoli sprouts provide ~250 mg. glucoraphanin. 1-oz. serving provides 73 mg.
Lightly cooked, they taste similar to steamed spinach.
Brussel sprouts and sabbage are good SFN sources. Of the cabbages, savoy and red cabbage are particularly high in SFN precursor, glucoraphanin, retaining most phytochemicals when eaten raw E.g. in a coleslaw..
3-day old Broccoli Sprouts |
Brussels Sprouts |
Chopped Savoy Cabbage |
Chopped Red Cabbage |
|
Total glucoraphanins |
1 oz. = 73 mg |
½ Cup = 104 mg |
½Cup = 35 mg |
½Cup = 29 mg |