Maximize Sulforaphane Bioavailability & Health Benefits from Cruciferous Vegetables

Enjoying cruciferous vegetables regularly is an important part of a Plant-Stronger Habit. Sharing 5 cooking tips and strategies to maximise Sulforaphane bioavailability and health benefits from Cruciferous vegetables.

Timestamp & more detailed explanation on how each of the 5 Strategies of enjoying Cruciferous Vegetables would increase the Bioavailability of Sulforaphane and Health Benefits of Cruciferous Vegetables:
1:17 ENJOY CRUCIFEROUS VEGETABLES RAW AS SALAD
- The heat-sensitive enzyme Myrosinase would be released on chewing but without being subjected to the heat of cooking, it will remain active and will act on the Sulforaphane precursor Glucoraphanin to produce Sulforaphane
1:25 ENJOY CRUCIFEROUS VEGETABLES LIGHTLY-COOKED
- Studies have shown that although Myrosinase is heat-sensitive, there would still be some residual Myrosinase left if subjected to only short periods of light cooking,, which would be enough to act on the heat-stable precursor Glucoraphanin to produce some Sulforaphane.
1:31 CUT & HOLD STRATEGY - CHOP/CUT the CRUCIFEROUS VEGETABLES AND LET IT STAND FOR AT LEAST 40 MINS - when chopped/cut, the enzyme Myrosinase would act on precursor Glucoraphanin to produce Sulforaphane, and studies have shown that if the chopped/cut Cruciferous Vegetables are left to stand for at least 40-90 minutes, a significant amount of Sulforaphane would be produced, and because Sulforaphane is heat-stable, it would be able to withstand cooking and remain bioavailable even after cooking.
1:42 MIX & MATCH STRATEGY - CREATE RECIPES THAT HAVE BOTH COOKED AND RAW CRUCIFEROUS VEGETABLES - although the enzyme Myrosinase in the cooked cruciferous vegetables would be inactivated, the heat-stable precursor Glucoraphanin would be still acted on by the still active Myrosinase from the raw Cruciferous Vvegetables in the same dish to produce significant amounts of Sulforaphane.
1:52 ADD EXOGENOUS MYROSINASE to COOKED CRUCIFEROUS VEGETABLES - the still active Myrosinase in ground Mustard Seed powder (Mustard Plant belongs to the same Cruciferous Family of Plants and therefore has Myrosinase in them) would act on the heat-stable precursor Glucoraphanin in cooked cruciferous vegetables to produce Sulforaphane.

ABOUT CRUCIFEROUS VEGETABLES
Cruciferous vegetables are a family (Brassicaceae)
of nutrient-rich vegetables that includes Broccoli, Cauliflower, Kale, Bok Choy, Radishes, Arugula, Watercress, Mustard Leaf and others and they are a rich source of Sulforaphane, a compound that is attracting interest for its many health promoting properties. Sulforaphane is produced from the enzymatic action of Myrosinase (enzyme) on Glucoraphanin (precursor) that are found in separate compartments in cruciferous vegetables. When cruciferous vegetables are chopped, cut or chewed, Myrosinase and Glucoraphanin comes together to produce Sulforaphane. Both Glucoraphanin(precursor of Sulforaphane) and Sulforaphane are heat stable, but Myrosinase is heat sensitive, therefore Myrosinase is inactivated when subjected to heat when the cruciferous vegetables are cooked, so little sulforaphane is produced if cruciferous vegetables are cooked with little cutting/chopping done before cooking or if not enough time is given for the Myrosinase to act before cooking.

Here are cooking tips , strategies to maximise the bioavailability of Sulforaphane from cruciferous vegetables, including adding exogenous myrosinase to cooked cruciferous vegetables.

LINKS to interesting studies and articles on how to increase the bioavailability of Sulforaphane from cruciferous vegetables
S K Ghawi, L Methven, K Niranjan. The potential to intensify sulforaphane formation in cooked broccoli (Brassica oleracea var. italica) using mustard seeds (Sinapis alba). Food Chem. 2013 Jun 1;138(2-3):1734-41.

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[TheHabitsDoctor]

Timestamp & more detailed explanation on how each of the 5 Strategies of enjoying Cruciferous Vegetables would increase the Bioavailability of Sulforaphane and Health Benefits of Cruciferous Vegetables:
1:17 ENJOY CRUCIFEROUS VEGETABLES RAW AS SALAD
- The heat-sensitive enzyme Myrosinase would be released on chewing but without being subjected to the heat of cooking, it will remain active and will act on the Sulforaphane precursor Glucoraphanin to produce Sulforaphane
1:25 ENJOY CRUCIFEROUS VEGETABLES LIGHTLY-COOKED
- Studies have shown that although Myrosinase is heat-sensitive, there would still be some residual Myrosinase left if subjected to only short periods of light cooking, , which would be enough to act on the heat-stable precursor Glucoraphanin to produce some Sulforaphane.
1:31 CUT & HOLD STRATEGY - CHOP/CUT the CRUCIFEROUS VEGETABLES AND LET IT STAND FOR AT LEAST 40 MINS - when chopped/cut, the enzyme Myrosinase would act on precursor Glucoraphanin to produce Sulforaphane, and studies have shown that if the chopped/cut Cruciferous Vegetables are left to stand for at least 40-90 minutes, a significant amount of Sulforaphane would be produced, and because Sulforaphane is heat-stable, it would be able to withstand cooking and remain bioavailable even after cooking.
1:42 MIX & MATCH STRATEGY - CREATE RECIPES THAT HAVE BOTH COOKED AND RAW CRUCIFEROUS VEGETABLES - although the enzyme Myrosinase in the cooked cruciferous vegetables would be inactivated, the heat-stable precursor Glucoraphanin would be still acted on by the still active Myrosinase from the raw Cruciferous Vvegetables in the same dish to produce significant amounts of Sulforaphane.
1:52 ADD EXOGENOUS MYROSINASE to COOKED CRUCIFEROUS VEGETABLES - the still active Myrosinase in ground Mustard Seed powder (Mustard Plant belongs to the same Cruciferous Family of Plants and therefore has Myrosinase in them) would act on the heat-stable precursor Glucoraphanin in cooked cruciferous vegetables to produce Sulforaphane.

[WeifengPan]

Great content, although the writing hand is super annoying.

[AJPuk]

Waiting 40-90 minutes is rather tedious when you just want to make a meal that simply incorporates broccoli (otherwise taking 3-5 minutes steamed) I am guessing that the likes of kale, brussell sprouts can also be prepared via steaming in this fashion, too?

[sonyk]

What anout feementing vegetables or sprouts ? Does that increase the bioavailability of sulfurophane ??

[HarmonyBella]

could you pl have a verbal video more wiewer friendly