NUTRITION

Sulforaphane (Glucoraphanin): principle, benefits and method of consumption

For its proper functioning, and to maintain its health, the body draws the nutrients, minerals and substances it needs from food. Sometimes these nutrients are synthesized by the body itself from the minerals and vitamins contained in food. As in the case of sulforaphane. Having antioxidant properties, sulforaphane is essential to the body. However, it is common that the diet does not provide the body with everything it needs to function better. This is why it is interesting to take dietary supplements. Why take sulforaphane as a dietary supplement? Why is it more interesting than other antioxidants? What are its other properties? How to take it effectively? The answers in the following.

What is Sulforaphane?

Sulforaphane is a member of the isothiocyanate family. They are substances obtained  from the enzymatic hydrolysis of glucosinolates which are mainly present in cruciferous plants. The most important and accessible glucosinolate is glucoraphanin, which is present in large quantities in broccoli. This substance is biologically inactive. But when the food is subject to transformation (chopped, chewed, ...), it is released and transformed into sulforaphane when it is in contact with myrosinase. Sulforaphane is easily assimilated by the blood.

Why is it more interesting than other antioxidants? 

Many antioxidants are currently available as dietary supplements. However, their use is subject to much debate about their effectiveness. Especially since many users have been disappointed with the use of this type of product. But these disappointments do not concern sulforaphane. Indeed, this product is of growing interest to more and more people and is one of the most popular antioxidants that can be taken as a dietary supplement.

The growing interest in sulforaphane is due to its mode of action as an antioxidant. In fact, many believe that the best antioxidants are those that act directly by capturing free radicals and neutralizing them. However, this is not the best way to boost immunity and promote healthy body function. Sulforaphane, on the other hand, acts by binding and acting on different genes and proteins in the body. It is these which will act and capture by themselves the oxidizing substances and neutralize them. And for these actions to be possible, a particular gene must be targeted: the NRF2. That's the whole point of sulforaphane because it is one of the main activators of NRF2. Once it is activated, a whole battery of cells work in cascades to capture and neutralize the oxidants more efficiently.

What are the properties of Sulforaphane?

Sulforaphane, also known in the world of scientific research as the active ingredient in broccoli, is a very powerful substance. In addition to its antioxidant virtues, it also has anti- inflammatory and protective properties at the cellular level. In men, these properties of sulforaphane are of great help in relation to the proper functioning of the prostate.

An anti-inflammatory action

At the level of the body, sulforaphane acts by promoting the elimination of substances and compounds that cause inflammation. In concrete terms, it acts by modulating the activity of NFKB (a transcription factor at the cell level) in relation to the production of pro- inflammatory genes.

An antioxidant property

There are two types of antioxidants: direct antioxidants and indirect antioxidants. Sulforaphane is one of the latter. As such, it does not directly neutralise free radicals but acts by activating and boosting the body's protective mechanisms. It should be noted that free radicals are responsible for the ageing process of the cells.

Protective action at the cell level

In addition to delaying cell aging, sulforaphane also acts as a protector. Indeed, it actively participates in the modulation of various changes in gene activity. By inhibiting one of the enzymes involved in the regulation of gene expression, sulforaphane participates in the activation of the genes responsible for regulating cell growth. At the same time, it also  helps to restore the proper functioning of all cells in the body.

The main benefits to be gained from sulforaphane supplementation

Through its many properties, sulforaphane can act on various aspects of health. To this end, several benefits can be derived from taking it as a dietary supplement.

Anti-cancer effects

Characterized by the uncontrolled growth of cells, cancer is a potentially fatal disease. Several studies on sulforaphane have shown that it has anticancerous properties. It does this by reducing both the number and size of the cancer cells in question. And by allowing the release of certain antioxidant enzymes, it prevents the growth of cancer-causing cells. At the same time, sulforaphane detoxifies the body and offers protection against carcinogenic substances. However, the studies in question need to be further investigated.

A strong ally for heart health

Animal studies have shown that sulforaphane can improve heart health in several ways. For example, it can act by reducing the inflammation that causes arteries to narrow. A study in rats also showed that sulforaphane works by reducing high blood pressure, thereby preventing certain heart diseases. Despite these promising studies, more research is needed to determine the effects of sulforaphane on human heart health.

Anti-diabetic properties

A study of 97 people with type 2 diabetes over 12 weeks examined the effects of broccoli germ extract on their daily blood sugar levels. It was found that sulforaphane acts on blood sugar levels by reducing it on an empty stomach. Its effects would thus be more important on obese patients.

Various other general health effects

In addition to the benefits mentioned above, sulforaphane may also have a variety of other health effects. Indeed, according to some studies, it can :

The main source of Sulforaphane

Broccoli is the cruciferous plant with the highest sulforaphane content. In concrete terms, it is not sulforaphane as such, but the product of the reaction between glucosinolate and  an enzyme called myrosinase present in broccoli. This reaction occurs when the broccoli is chewed. In addition, the sulforaphane that gives broccoli this ability to boost the immune system to better fight cancer cells. However, it must be remembered that myrosinase can easily be destroyed by cooking and by the processes used for freezing. Thus, it is preferable to eat raw broccoli to take full advantage of its high sulforaphane content. But  unfortunately, few people eat this vegetable in this way. Hence the importance of taking dietary supplements based on sulforaphane. Its antioxidant properties also make it a more interesting product to take to boost immunity and delay the effects of aging on the body. The most important thing to remember about sulforaphane is that you need glucoraphanin and myrosinase to get it.

The different methods to obtain sulforaphane

To help your body get the sulforaphane it needs, there are three methods available to you, according to a study conducted in 2015 and published in November of that year.

In short, the results of this study say that the best way to get sulforaphane is to eat sprouts of broccoli, then eat myrosinase and glucoraphanin combined, and the worst way is to take glucoraphanin alone.

How to take it for better results?

Because the diet does not provide the body with the necessary amount of sulforaphane it needs, and because the way broccoli is consumed still does not allow the body to take full advantage of this substance, the best solution is to take food supplements. And to better enjoy the benefits of sulforaphane, here are some tips you can apply :

Just remember that by opting for these solutions, whether you're on the go or not, you won't need to take other antioxidants.