What if there was a natural plant compound that boosts antioxidant activity, supports detoxification, exerts anti-inflammatory benefits, strengthens brain health, supports the heart, enhances digestion, and suppresses cancer cells? Too good to be true?
Sulforaphane (SFN), as its name indicates, is a sulfur-rich compound found in cruciferous vegetables like cabbage, broccoli, bok choy, and others. In these vegetables, sulforaphane exists in an inactive form called glucoraphanin, which belongs to the glucosinolate family of plant compounds. SFN is activated when glucoraphanin comes in contact with myrosinase, a group of enzymes that play a role in how plants defend themselves. That means that myrosinase enzymes are released and activated when a plant is damaged and it enlists a defense response by secreting myrosinase. It also means that for us to get the highest benefit when eating these crucifers, they must be chopped and thoroughly chewed to release myrosinase and activate SFN.
While raw vegetables have the highest levels of SFN – one study showed that raw broccoli had ten times more sulforaphane than cooked(1) – many cruciferous vegetables are goitrogenic when eaten raw, making them a less than optimal source of SFN. Fortunately, this powerful compound is also available in supplemental form.
Sulforaphane, in and of itself, is not an antioxidant but it has the ability to enhance glutathione and other antioxidant compounds that activate the Nrf2 pathway, the body’s major cellular defense mechanism against reactive oxygen species (ROS)(2).
SFN strongly induces detoxification enzymes, especially in the liver’s Phase 2 processes. It helps clear conjugated estrogens and biotoxins and has been shown to protect the liver by enhancing glutathione synthesis(3).
SFN exhibits anti-inflammatory properties due to its ability to decrease lipopolysaccharide (LPS)-induced secretion of pro-inflammatory and pro-carcinogenic signaling factors(4). In this regard, sulforaphane’s power lies in its capacity to reduce oxidative stress and inflammation which then inhibits further tissue destruction.
When it comes to brain health, SFN is considered neuroprotective and shows potential as a possible therapy for Parkinson’s disease, Alzheimer’s disease and other neurodegenerative conditions. Some studies even show sulforaphane can improve behavioral issues associated with autism.
Because of its antioxidant and anti-inflammatory actions, SFN can help decrease the risk of cardiovascular disease. Heart disease is commonly related to inflammation in the arteries, obesity, and diabetes – all issues that can benefit from increased antioxidant levels and reduced inflammatory processes.
SFN displays the ability to protect the mucosal lining of the digestive tract from damage caused by H. Pylori and NSAID use(5).
Last, but certainly not least, SFN has been studied extensively by cancer researchers. It has been shown to provide tissue protection from chemotherapy(6). It may also help induce apoptosis, which is our immune system’s natural process of flagging and eliminating cancerous cells. Since sulforaphane can help detoxify estrogens, it supports healthy estrogen levels. One study showed that SFN halted human breast cancer cell growth completely(7).
Many of the health issues described above are initially subtle yet lead to profound consequences. With so much solid research and so many benefits, we should be recommending SFN to many of our clients.
Level 4 of the IRH suite of courses, which starts at the end of August, includes a deep dive into genetics, biotoxins and detoxification, neurological issues, and autoimmune disease, where sulforaphane will be one of our key nutrient recommendations.
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FAQ
The following frequently asked questions expand on the key clinical concepts discussed in this article and provide additional context for practitioners considering sulforaphane in practice.
What is sulforaphane?
Sulforaphane (SFN) is a sulfur-rich plant compound found in cruciferous vegetables such as broccoli, cabbage, and bok choy. It exists in plants as the inactive precursor glucoraphanin and becomes active when glucoraphanin comes into contact with the enzyme myrosinase after the plant is chopped or chewed.
How is sulforaphane activated in cruciferous vegetables?
Sulforaphane is activated when glucoraphanin interacts with myrosinase enzymes released after the plant is damaged. Chopping and thoroughly chewing cruciferous vegetables helps activate sulforaphane and increases its availability.
Are raw or cooked cruciferous vegetables a better source of sulforaphane?
Raw cruciferous vegetables contain the highest levels of sulforaphane. The article cites research showing raw broccoli contained ten times more sulforaphane than cooked broccoli, although it also notes that many cruciferous vegetables are goitrogenic when eaten raw, making supplementation a practical option for some individuals.
How does sulforaphane support the body’s antioxidant defenses?
Sulforaphane supports antioxidant activity by enhancing glutathione production and activating the Nrf2 pathway. Rather than acting as an antioxidant itself, it helps stimulate the body’s own cellular defense mechanisms against reactive oxygen species (ROS).
How does sulforaphane support detoxification?
Sulforaphane strongly induces detoxification enzymes, particularly those involved in the liver’s Phase 2 detoxification pathways. According to the article, it supports glutathione synthesis while helping clear conjugated estrogens and biotoxins.
How does sulforaphane help regulate inflammation?
Sulforaphane helps reduce inflammation by decreasing lipopolysaccharide (LPS)-induced secretion of pro-inflammatory and pro-carcinogenic signaling factors. By lowering oxidative stress and inflammatory activity, it may also help reduce ongoing tissue damage.
What digestive health benefits are associated with sulforaphane?
Sulforaphane may help protect the digestive tract by supporting the integrity of the gastrointestinal mucosal lining. The article specifically notes research showing protection against damage associated with H. pylori infection and NSAID use.
How does sulforaphane support cardiovascular health?
Sulforaphane may support cardiovascular health through its antioxidant and anti-inflammatory effects. Since inflammation, obesity, and diabetes contribute to cardiovascular disease risk, reducing oxidative stress and inflammation may provide protective benefits.
What role does sulforaphane play in brain health?
Sulforaphane is considered neuroprotective and has been studied for its potential role in neurodegenerative conditions. The article highlights research involving Parkinson’s disease, Alzheimer’s disease, and improvements in behavioral issues associated with autism.
What is the relationship between sulforaphane and estrogen detoxification?
Sulforaphane supports healthy estrogen metabolism by promoting detoxification of conjugated estrogens through Phase 2 liver detoxification pathways. This detoxification support is also discussed as one mechanism that may contribute to its broader health benefits.
How is sulforaphane being studied in cancer research?
Sulforaphane has been extensively studied for its potential role in cancer research. According to the article, research suggests it may help protect healthy tissue during chemotherapy, promote apoptosis of cancerous cells, and inhibit the growth of certain cancer cells, including breast cancer cells.
Which clients may benefit from sulforaphane supplementation?
The article suggests sulforaphane may be appropriate for clients needing support for antioxidant defenses, detoxification, inflammation, cardiovascular health, digestive health, neurological health, or healthy estrogen metabolism. Because supplemental sulforaphane is available, it may also be an option when obtaining sufficient amounts from food is challenging.
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ABOUT THE AUTHOR
Margaret Floyd Barry, FNTP MRHP is owner and Executive Director of the Institute of Restorative Health. She’s a functional nutritionist, author, speaker, educator, and real food advocate. Through years of experience working with the most complex client cases, including reversing her own autoimmune condition, Margaret uses a powerful system for restoring health by addressing the root cause of illness.
Today, Margaret teaches fellow practitioners the same proven system she uses to get her clients life-changing results through the Institute of Restorative Health – a two-year comprehensive functional nutrition certification program for qualified health professionals. Margaret also runs Restorative Corporate Wellness, a team of Restorative Health Practitioners facilitating health transformations with corporate clients. She is the author of Eat Naked and its follow-up cookbook The Naked Foods Cookbook. She’s also the host of the Clinician’s Corner podcast, where she interviews some of the world’s top experts in the fields of functional health and nutrition.
- https://pubmed.ncbi.nlm.nih.gov/18950181/
- https://www.mdpi.com/2076-3921/9/6/521
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4572790/
- https://www.sciencedirect.com/science/article/pii/S0021925819315121
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5759180/
- https://link.springer.com/article/10.1007/s12079-017-0401-y
- https://pubmed.ncbi.nlm.nih.gov/15501721/
