I ate broccoli sprouts for 7 days.

Hello friends,

Today we are talking all things broccoli sprouts: a biohacker's favorite food.

Let me know if there are any other foods or habits you'd like me review, research or test out for seven days.

CITATIONS + FURTHERING READING

cruciferous vegetables #sulforaphane

[LovingIdaho]

I have been eating sprouts for 2 meals out of 3 a day for over 2 years .
Between changing my diet, i also have averaged 6.2 miles a day for over 1 year, I lost over 100 lbs and fixed my health enough to get off prescriptions for diabetes, high cholesterol , high blood pressure and so much more .

[michaell]

Here's my broccoli sprouts story: I'm almost 70 and started growing them similarly to EdSilvia1 below in May 2022 after my prostate cancer diagnosis and after watching Rhonda Patrick's videos. My PSA readings ranged from 4.7 to 7.1 in the years prior to the confirmed (biopsy and MRI) diagnosis. I began consuming protein shakes in May almost every day including significant portions of fresh and frozen broccoli sprouts after a morning gym session. My wife and I continued our research on my treatment options over the summer and I had my PSA tested in October just prior to starting a combination of hormone deprivation and eventual radiation therapy. This reading came in prior to starting the cancer therapy - after 6 months of consistently consuming broccoli sprouts, my PSA came in at 4.1. This was the lowest PSA reading I had in probably 4 years! I continue to consume broccoli sprouts today after recently completing radiation treatment.

[asdfsdf]

Here's a dressing recipe for sprouts. Also good for blood pressure and diabetes: tablespoon of low sodium soy sauce, tablespoon of white vinegar, roughly tablespoon of tahini (like peanut butter but made from sesame seeds). Mix these three ingredients with a whisk until smooth. Then mix in your sprouts and any other veggies you like. Set in fridge for about an hour to chill, but can be eaten at room temp as well. Super good!

[eymardcm]

I’ve made growing 4 tablespoons of my own broccoli sprouts a part of my weekly routine. Each morning I make a salad of a handful of broccoli sprouts, a cucumber, raw baby carrots, cherry tomatoes, a boiled egg, strawberries, and blueberries sprinkled with black pepper and Olive Garden salad dressing. Very delicious and satisfying. 10/10

[howlynnmartin]

Fresh lime juice, smoked salt, coconut oil dressing
Over
Sprouts, avocado, canned salmon, red onion, zucchini noodles, carrot shreds, walnuts.

My favorite, feel free to put in a wrap, add any lettuces or greens you like, and also berries go great...

[TakaluKevin]

Here are some considerations for above
1) Eating raw: Raw broccoli sprouts are a convenient and quick way to consume them. Raw broccoli sprouts contain a high level of myrosinase, an enzyme that helps activate the beneficial compound sulforaphane. Myrosinase is sensitive to heat and can be destroyed by cooking, so consuming raw broccoli sprouts ensures that the myrosinase is still active and can help maximize the production of sulforaphane in the body.
2) Lightly cooked: While cooking can destroy some of the myrosinase in broccoli sprouts, lightly cooking them can still preserve some of their health benefits. For example, lightly steaming or stir-frying broccoli sprouts can soften them and make them easier to digest. Cooking broccoli sprouts also increases the bioavailability of other nutrients, such as vitamin C and beta-carotene.
3) Blended: Blending broccoli sprouts into a smoothie or juice can be a convenient and tasty way to consume them. Blending can help break down the tough fibers in the sprouts, making them easier to digest and absorb. However, blending may also destroy some of the myrosinase, so it's important to consume the blended mixture soon after preparation to maximize its health benefits.

In summary, eating raw broccoli sprouts can help maximize the production of sulforaphane, while lightly cooking them can still preserve some of their health benefits. Blending broccoli sprouts can be a convenient and tasty way to consume them, but may destroy some of the myrosinase.

[davidchapa]

Broccoli sprouts are healthy because of their polyphenol content. Therefore, you don't want to mix them with foods high in polyphenol oxidase. All fruits have it but avocado, banana, apples, and pears are particularly high. It is what makes them brown. In a recent study, mixing banana in a berry smoothy greatly reduced polyphenol content in the blood due to low absorption. It binds with or destroys the polyphenols during digestion. In a 2005 study they tested pears, banana, and avocado and they all destroyed polyphenols but avocado was the worst. In this study they were trying to destroy polyphenols to increase iron absorption for vegetarians (polyphenols bind iron during digestion) so they considered avocado the best. Some vegetables are also a problem like collard greens, beats, and I think Swiss chard. It is hard to research polyphenol oxidase content in food. If you're eating high polyphenol foods for their polyphenol content you should isolate them from fruit and some vegetables. This includes sprouts, berries, extra virgin olive oil, cacao, tea, coffee, spices, etc. If you mix sprouts with avocado you can decrease the polyphenol content nearly 90%. You can still eat all these foods. You just have to eat them separately. And don't eat polyphenols when you're trying to absorb iron. You can mix your sprouts with berries and olive oil. It might be a great exception for added sugar or some sweetener.

[patriciavanfleet]

I’m eating broccoli sprouts for health reasons. I’m not too fond of the taste of plain sprouts, but I pour a little olive oil and acv over them plus a little course salt, and I like them so much now. I focus on chewing it thoroughly in order to release as much of the nutrients (sulforaphane) as possible.

[EdSilvia]

Nice video. I've been consuming broccoli sprouts for about three years now. I grow them in a 1 quart Mason jar for three days from seed then I freeze them in a zip lock bag. I blend 15 to 20 grams with cranberry juice and make a really small smoothie. I strain them to get rid of the husks. There was another video on youtube that mentioned a Japanese study showing on the 3rd day of sprouting they have the Max amount of sulforaphane. Doctor Rhonda Patrick said freezing them also increases the sulforaphane.

[crankit]

I recently started enjoying sprouts! I just make a salad, using sprouts instead of lettuce...Actually one of my favorites is the simplest...a bed of sprouts with sliced tomatoes on top. Then your favorite salad dressing lightly drizzled atop. I love it with a light Italian or Balsamic!

[daveforgot]

I have a 5 year old girl with autism. There have been a couple studies that show broccoli sprouts substantially helps. Like most kids she is a very picky eater. I love your idea regarding consuming it with avocados. She won't do it, but I believe she might do it will a carrot OJ smoothie. I will let you know how it goes.

[chermonfils]

I agree … sprouts taste the best with fats and a little acid. I highly recommend drizzling broccoli sprouts with Primal Kitchen’s avocado oil Caesar dressing. Nothing else needed. SO fresh and yummy!

[helenbozzo]

I eat broccoli and radish sprouts every morning on my avocado toast. I top it with lemon juice, salt and pepper. That is my breakfast and I love it. I’m glad you mentioned red cabbage sprouts because I’m gonna try them next.

[edd]

They taste like watercress but hotter to me. I freeze them then make a smoothie with berry's every morning you hardly taste them that way. When frozen the ice crystals defrosting in them acts like chewing which activates the chemical your after.
Been taking them for 5mts now started as my wife has stage 4 cancer I believe it's one of supplyments that are boosting her chemo.
Wish we had been taking these for a year or 2 before this.
So if anyone is reading this please please just take them their very very easy to Sprout with sprouting jars prevention is way easier than cure👍

[TheScienceofSelfCare]

Update: The sprout guacamole was DELISH!! 9.5/10 :) What are your favorite sprout recipes?

[connieguercio]

I scramble a couple of eggs. Before I plate them I put avocado and or mayo on Ezekiel bread. I add a sprinkle of salt on the eggs and place about 1/3 C of sprouts on top. It’s a delicious breakfast sandwich.

[diadrecastle]

I'm doing a keto/low carb diet and saw a video touting the benefits of sprouts so I ordered a salad mix of seeds and got started with those. Just ordered a bag of Broccoli seeds to do 'just' the broccoli. The sprouts I've eaten, I love it on a low carb bagel with cream cheese and the sprouts sprinkled on top as well as making an omelette with a sprinkle of cheese and some veggies and sprinkling sprouts inside before folding it over and serving it on a plate. I don't 'cook' the sprouts in the omelette, I add them in just before folding and serving. I love the fresh crunch and taste with both. Next time I make tuna salad I plan on adding in sprouts as well.

[robertmac]

I eat ‘em every day!! I often mix them with organic sauerkraut and kefir!! And I’m a senior citizen who is amazingly healthy and energetic for “my age.”

[michaeljordana]

Hi Robin! Great video! You must know that sulforaphane is created upon damage to the plant such as from tearing, or chewing, or chopping during food preparation. Sulforaphane is really a defense mechanism of the plant, in that it produces a slightly bitter taste that discourages herbivores from continuing to munch on the sprouts.
. Mixing the sprouts with orange juice is a great idea, but I find pineapple juice is even better for cutting that bitter undertaste. I also like to add a pinch of pink Himalayan salt to add flavor.
. You should have also mentioned myrosinase, the enzyme that's needed to convert the precursor glucoraphanin into the desired compound sulforaphane. Glucoraphanin is hardy enough to survive the heat of cooking, but myrosinase is apparently much more fragile.
. Rhonda Patrick recommends adding a pinch of dried mustard to your steamed or boiled broccoli before serving, to ensure sulforaphane is delivered — mustard is also a cruciferous vegetable.
. So I add the pinch of mustard to the blended sprouts and pineapple juice as well, even though no cooking was done in that case. Just in case, you know.
. Well, that's my 2¢. Cheers!

[MotoFishy]

My favorite broccoli sprouts recipe. Wrap of your choice, 1/2 avocado, tomato slices, a load of sprouts, lightly salted and peppered. Easy and amazingly good.