Sulforaphane is a naturally occurring compound found in cruciferous vegetables. It is a sulfur-rich compound that has gained attention for its potential health benefits, including antioxidant, anti-inflammatory, and anticancer properties. Sulforaphane is formed when the enzyme myrosinase reacts with glucoraphanin, a type of glucosinolate, which occurs when the plant cells are damaged or chewed.
Cruciferous vegetables that are rich in sulforaphane include:
Broccoli: Broccoli sprouts are especially high in sulforaphane, containing up to 100 times more than mature broccoli plants.
Brussels sprouts
Cabbage
Cauliflower
Kale
Collard greens
Bok choy
Mustard greens
Radishes
Turnips
Watercress
To maximize sulforaphane content, it is recommended to consume these vegetables raw or lightly cooked, as overcooking can destroy the enzyme myrosinase and reduce the formation of sulforaphane. Chopping, crushing, or chewing the vegetables can also help release more sulforaphane by facilitating the reaction between myrosinase and glucoraphanin.