The further I get into a daily regimen of eating broccoli sprouts for ten weeks, the more I appreciate “Effects of long-term consumption of broccoli sprouts on inflammatory markers in overweight subjects.”
“This study represents an advance in intervention studies as the broccoli sprouts were included in a daily dietary pattern in quantities that reflect a real consumption. The hypothesis of our research is that broccoli sprouts are able to reduce the inflammatory status in overweight subjects due to their content in phytochemicals, mainly glucosinolates.
Total concentration of aliphatic glucosinolates was 80.50 mg/30 gf.w. This concentration was two-fold higher than indolic glucosinolates. Volunteers consumed an average of 51 mg (117 μmol) and 20 mg (42 μmol) of glucoraphanin and neoglucobrassicin, respectively, on a daily basis, during the 70 days of the dietary intervention. Considering an amount of GRA [glucoraphanin] of 117 μmol by serving, a 4% on average was metabolized through mercapturic acid pathway.
No significant changes were observed in weight and BMI. By contrast, body fat mass slightly decreased significantly after 70 days of broccoli [sprout] consumption and returned to basal levels at day 90, a state that was maintained until day 160.
The decrease in IL-6 levels was significantly related to the increase in 24 h urine SFN [sulforaphane] levels. In case of C-reactive protein, the decrease was significantly related to the increases in 24 h urine SFN-NAC [SFN-N-acetylcysteine] and SFN-CYS [SFN-cysteine].
The possible synergistic interaction of both SFN and 3,30-DIM and the isothiocyanates erucin and sulforaphane are interconvertible, so that the anti-inflammatory effects observed with broccoli sprouts intake are likely due to the combined effects of all the hydrolysis products of glucosinolates.“
https://www.sciencedirect.com/science/article/abs/pii/S0261561418301183 (Not freely available, better format) and https://researchonline.lshtm.ac.uk/id/eprint/4647168/ (freely available)
Modifications I’ve made to the clinical trial’s protocols include:
- I start new broccoli sprout batches twice a day with one tablespoon of seeds per A pair of broccoli sprout studies.
- Per 3-day-old broccoli sprouts have the optimal yields, I consume broccoli sprouts when they’re 3 days old. The clinical trial subjects ate broccoli sprouts that were at least a week old.
- I microwave 3-day-old broccoli sprouts on 1000W full power to achieve up to but not exceeding 60°C (140°F) per Microwave broccoli to increase sulforaphane levels. My current microwaving time is 35 seconds.
- Per Enhancing sulforaphane content, after microwaving to achieve 60°C, I transfer broccoli sprouts to a strainer, and allow further myrosinase hydrolization of glucoraphanin and other glucosinolates into sulforaphane, DIM, erucin, and other healthy compounds.
I use the above studies as guides to create broccoli sprout hydrolysis compounds just before eating them. I don’t depend on my metabolism to create sulforaphane, DIM, erucin, and other hydrolysis compounds as did the clinical trial. But then again, those subjects ate super sprouts:
“We used the elicitor methyl jasmonate (MeJA) by priming the seeds as well as by spraying daily over the cotyledons from day 4-7 of germination. We observed that MeJA at concentrations of 250 μmol act as stressor in the plant and enhances the biosynthesis of the phytochemicals glucosinolates.
Compared to control plants without MeJA treatment, the content of compounds as the aliphatic glucosinolate glucoraphanin was enhanced up to a 70% and similar increases were observed with glucoiberin or glucobrassicin. In this way, we improved the content of these health-promoting compounds.”
I don’t have a scale in my kitchen, and don’t have a measured weight of broccoli sprouts consumed daily. It’s probably more than twice the clinical trial’s 30 grams:
- My most recent broccoli seed purchase was a 5 pound can (2,268 grams). Its volume by the formula height x π x (diameter / 2)2 with 17 cm height and 15 cm diameter is 1,767 cubic centimeters.
- With 1 tablespoon = 14.79 cc, (14.79 cc / 1,767 cc) x 2,268 grams = 19 grams per serving. Broccoli seed weight of two servings is 19 x 2 = 38 grams a day.
- The lowest weight gain for 3-day-old broccoli sprouts in Item 2 above was 4.32 times the seed weight. That was in laboratory conditions, though.
- Let’s guess that 3-day-old broccoli sprouts only gain twice as much weight in my kitchen, 38 g x 2 = 76 grams. A comparable worst-case Estimating daily consumption of broccoli sprout compounds calculation was 75.52 grams.
I’ve referenced our model clinical trial in 14 previous blog posts. They are, in date descending order:
- A pair of broccoli sprout studies
- Reversal of aging and immunosenescent trends with sulforaphane
- A hair color anecdote
- Week 7 of Changing to a youthful phenotype with broccoli sprouts
- Part 2 of Rejuvenation therapy and sulforaphane
- A rejuvenation therapy and sulforaphane
- Week 6 of Changing an inflammatory phenotype with broccoli sprouts
- Week 3 of Changing an inflammatory phenotype with broccoli sprouts
- Broccoli sprouts oppose effects of advanced glycation end products (AGEs)
- Understanding a clinical trial’s broccoli sprout amount
- Week 2 of Changing an inflammatory phenotype with broccoli sprouts
- Changing an inflammatory phenotype with broccoli sprouts
- Growing a broccoli sprouts Victory Garden
- How much sulforaphane is suitable for healthy people?