Prepare broccoli properly and grow it now in September for an everlasting harvest

Broccoli has long been known as a superfood, but the real secret lies in a special plant substance: sulforaphane. This phytochemical has attracted great attention in research, particularly in the areas of cancer prevention and cell protection. It is especially rich in broccoli sprouts and Microgreenswhich contain enormous quantities of active ingredient after just a few days. In this article you will find out why sulforaphane is so valuable, how to absorb it correctly and what simple tips will help you get the most from broccoli & co.

Was it sulforaphane?

Sulforaphane is found in broccoli, broccoli sprouts and microgreens, as well as cabbage, radishes, but also watercress, Rocket AND Mustard Before. These vegetables and herbs all have one thing in common: they come from the cruciferous family. The typical spicy or slightly bitter flavor is characteristic. This is caused by the glycosides in mustard oil. There are currently more than 150 different mustard oil glycosides known, but one is becoming increasingly popular. This is glycoraphane, which is a precursor to sulforaphane. Sulforaphane is present in broccoli, as well as in other vegetables, in an inactive form; plant cells are «opened» by chewing, cutting and shredding. The enzyme myrosinase, also present in the plants mentioned above, converts glycoraphane into sulforaphane.

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Inspiration for autumn

Before we continue with this article, here’s a note: in the current spring issue of Kräuterkeller magazine (available here), in autumn it’s all about wild herbs. In addition to wild herbs you will also find other ideas and recipes suitable for the season. Even our previous editions are still available in small quantities. You can purchase the magazine in our herbalist’s shop in both printed and digital versions www.die-moderne-Kräuterhexe.de

Why sulforaphane is so healthy

Sulforaphane is an anti-inflammatory and a powerful antioxidant and can therefore fight free radicals, which can also render cancer-promoting radicals harmless and thus prevent cell damage. In some Studies Sulforaphane has been described as an effective free radical scavenger that can strengthen our immune system and be used in cancer prevention and therapy. And it is precisely in this area that sulforaphane is gaining more and more attention. In laboratory experiments with mice, Heidelberg University found that sulforaphane attacks cancer stem cells and can therefore make the tumor more sensitive to chemotherapy and can also slow down tumor growth. Oncology has known about the benefits of sulforaphane since 1985 and it is increasingly seen as a prime tip in the prevention and treatment of cancer. Since cruciferous vegetables are rich in fiber, they can also have a positive effect on digestion and… Darmflora Have. Since 80% of our immune system is in… Colon he sits down, he can do it immune system can be effectively strengthened by a healthy gut.

Broccoli vs. Broccoli Sprouts

Broccoli is a well-known and rich source of glucoraphane. To actively exploit the effects of glucoraphane and thus make sulforaphane available, when preparing broccoli it is necessary to take into account some important aspects such as preparation time, temperature and preparation of the vegetables. Since many important nutrients can be lost during the cooking process and the myrosinase enzyme can be destroyed by heat, attention must be paid to careful preparation. Broccoli, for example, should be cut into small pieces and left to air for a few minutes before cooking. In one Study (https://pubs.acs.org/doi/pdf/10.1021/acs.jafc.7b05913) the broccoli was left to air for 90 minutes after cutting and the study showed that the broccoli after cutting Rested for 90 minutesafter the subsequent cooking process until 2.8 times greater sulforaphane formation compared to directly heated broccoli. The reason: through contact with air, the enzyme can Myrosinase to begin with, the one contained in broccoli Glucoraphanin transform into sulforaphane.

To preserve as many valuable ingredients as possible, we recommend broccoli steam gentlyabout five minutes. Then combine it with fresh Watercress, mustard or radish (seeds available here), the conversion is further promoted because these plants are rich in myrosinase.

They are even more focused Broccoli sprouts: Contain compared to ripe vegetables 10 to 100 times more glucoraphanin and are therefore considered a particularly effective source of sulforaphane., such as ripe vegetables, as it is also found in this study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267435/ ) is described.

Grow your own broccoli sprouts

To avoid the loss of nutrients when heating broccoli and also to achieve the decomposition of antinutrients, sprouting broccoli seeds is a great alternative. During the germination process, nutrients are converted and bioavailability increases. To grow broccoli sprouts or microgreens from broccoli, you need a sprout jar or seed tray like this one These von Sprout love microgreens. Microgreens thrive best on natural fiber fleece or coco soil. Broccoli sprouts and broccoli microgreens differ primarily in nutrient density and maturation time. Although both are rich in sulforaphane, broccoli microgreens have a longer growing time and therefore contain a higher concentration of vitamins and minerals such as vitamin C, vitamin K and iron, making them more nutritionally beneficial than sprouts. You can buy seeds in our shop (just click here). The shoots are ready for harvesting after about three or four days. Broccoli-based microgreens take five to six days. From a health point of view, it is particularly interesting to harvest broccoli microgreens when they are 2 cm long, as in this case they would have the strongest effect.

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Sources used:
https://www.klinikum.uni-heidelberg.de/chirurgische-klinik-zentrum/allgemein-viszeral-und-transplantationsschirurgie/forschung/pankreasforschung/sektion-pankreaskarzinomforschung/ag-molekulare-onkochirurgie/patienteninformationen

https://www.klinikum.uni-heidelberg.de/fileadmin/MolOnkoChir/6Herr_PassChir.pdf
and the studies linked in the text.

Photo credit
Cover photo: © Serena Williamson – stock.adobe.com