Vegetables such as broccoli, cabbage, cauliflower, and kale have one more thing in common, apart from being cruciferous vegetables. Sulforaphane contain a natural plant compound called
SulforaphaneIt has benefits such as improving heart health and regulating digestion. There are even studies that say it protects against cancer.
Well “What is sulforaphane, what does it do, where is it found? Here sulforaphane Things to know about ...
What is Sulforaphane?
Sulforaphane,broccoli,cabbage vecauliflowerA sulfur-rich compound found in vegetables such as It has many health benefits.
This plant compound is activated when it comes into contact with grosfazine, a family of enzymes that play a role in plants' defense response.
Myrosinase enzymes are released and activated when a plant is damaged. Therefore, cruciferous vegetables release myrosinase and sulforaphaneTo activate it, it must be cut, scratched or chewed.
This sulfur-containing compound is highest in raw vegetables. Steaming vegetables for one to three minutes, sulforaphanemakes it most useful. Vegetables should be cooked below 140˚C because rising above this temperature destroys glucosinolate.
Therefore, do not boil cruciferous vegetables, but slightly steam them.
What Are the Benefits of Sulforaphane?
Sulforaphane It was discovered in 1992. In the year it was discovered, its benefits attracted so much attention in the media and among the public; Broccoli sales exploded that year.
Maybe you don't like broccoli, but I'll just enumerate below. sulforaphane compoundYou should even eat it for the benefits.
antioxidant property
Antioxidants defend the body against oxidative stress and free radical damage. Oxidative stress lead to diseases such as cancer, dementia, diabetes and heart disease.
SulforaphaneIt has strong antioxidant properties and protects the body against oxidative stress.
Cancer prevention
CancerA deadly disease caused by uncontrolled cell growth.
Studies on this subject sulforaphane compoundIt has been determined that it reduces both the size and the number of various cancer cells.
It also inhibited the growth of cancer cells.
Benefit for heart health
Sulforaphane compound It benefits heart health in several ways.
For example, it reduces inflammation.
It also lowers high blood pressure.
All these are risk factors for heart disease, prevention of these factors heart diseasesalso prevents.
Benefit for diabetics
Diabetics are unable to effectively transport sugar from their blood to their cells, making it difficult for their blood sugar levels to stabilize.
Sulforaphane In studies, it improved hemoglobin A1c, an indicator of long-term blood sugar control.
With this effect, it benefits diabetic patients.
Reducing inflammation
SulforaphaneIt also calms inflammation in the body as it neutralizes toxins.
Inflammation can be the cause of cancer and some chronic diseases.
In several studies, sulforaphaneIt has been determined that the brain can protect the brain against long-term damage after traumatic injuries.
Liver benefit
The liver is responsible for removing toxins from the body. In other words, it is the organ that undertakes the cleansing of the body.
Liver diseases may occur due to alcohol consumption and malnutrition.
SulforaphaneAntioxidant property of sage against oxidative stress heals the liver.
The researches done sulforaphane supplementsIt found that pineapple significantly reduced markers of liver disease and improved liver function.
Protection against sun damage
Studies show that this compound may protect against skin damage caused by ultraviolet (UV) rays from the sun.
What are the harms of sulforaphane?
As far as cruciferous vegetables consuming sulforaphane, it is safe. Also, sulforaphane capsules and tablets It is also sold as
While there is no daily intake recommendation for this compound, most brands available recommend taking around 400 mcg per day - that's the equivalent of 1-2 capsules. Gas in some people,constipation and mild side effects such as diarrhea.
What foods contain sulforaphane?
This compound is naturally found in a variety of cruciferous vegetables. These vegetables are just sulforaphane It also provides many other important vitamins, minerals and antioxidants. Highest sulforaphane The food that has the content is broccoli sprouts.
Sulforaphane-containing foods It is as follows:
broccoli sprouts
Broccoli
Cauliflower
Kale cabbage
Brussels sprouts
Watercress
Rocket
It is necessary to cut vegetables before eating and chew the food thoroughly to activate this compound.
