Sulforaphane

•Observational— Strong mechanism, growing human trial base

What it is

Sulforaphane is not pre-formed in broccoli — it forms when the precursor glucoraphanin meets the enzyme myrosinase upon cell damage (chewing, chopping, blending). Hot cooking destroys myrosinase, so:

• Raw or lightly steamed (<3 min) broccoli yields the most sulforaphane.
• Chew thoroughly; or chop and let sit 40 minutes before cooking.
• Adding a small amount of raw cruciferous (e.g. mustard powder) to cooked broccoli restores myrosinase activity.
• Broccoli sprouts contain 10–100× the precursor of mature broccoli — the highest-density natural source.

Why it matters

• NRF2 activator: turns on the master antioxidant-response programme (glutathione synthesis, phase-II detox enzymes, mitochondrial biogenesis).
• Anti-inflammatory via NF-κB suppression.
• Cancer chemoprevention: clear in epidemiology, supported by Phase-2 trials in bladder, prostate cancer.
• Cognitive / mood: small trials show benefit in autism spectrum, schizophrenia, depression — mechanism via oxidative-stress reduction.
• Cardiometabolic: improves blood pressure, glycaemia in small RCTs.

Practical

Either grow sprouts at home (3-day countertop crop, cheap) or use a standardised glucoraphanin + active-myrosinase supplement (e.g. Avmacol, Crucera-SGS).

Related entries

Cruciferous vegetables, Chronic inflammation, Cancer, Mitochondrial dysfunction.