Benefits of broccoli sprouts, sulforaphane and the NRF2 pathway скачать в хорошем качестве

Benefits of broccoli sprouts, sulforaphane and the NRF2 pathway

In this video, I’m going to talk about how we may be able to reduce our risk of cancer, especially lung, bladder, prostate and breast cancer with broccoli sprouts and sulforaphane. From all the research I’ve done over the years, it’s my opinion that broccoli sprouts are one of the most powerful, potentially the most powerful supers food on the planet. And the great news is that we can easily grow them at home, and they are very cheap to make! One of the reasons that sulforaphane is so special is that it’s the most potent activator of a pathway in body called NRF2 that we know of, from food. NRF2 is an amazing pathway that controls over 200 genes in the body, many of which slow cellular aging. Here are some of the things the NRF2 pathway is believed to do - 1) Protects from cancer by reducing the DNA damage we get from carcinogens, which are known to cause cancer, both by reducing the production of of them in the body, and also increasing the excretion of them, from the body. 2) It deactivates inflammatory genes (and reducing inflammation is probably the most powerful way to prevent disease), 3) It activates antioxidant genes which protect DNA from damage 4) it lowers the damage that accumulates in our cells overtime which can eventually cause them to be non functional. A study showed that men who ate between 3-5 servings of cruciferous vegetables a week, had a 41% decrease in prostate cancer risk, compared to those who ate less than one serving per week. Another study showed that men who already had prostate cancer were given 60 mg of sulforaphane a day (140g for fresh broccoli sprouts) resulting in the slowing of the doubling rate of the biomarker for prostate cancer called prostate specific antigen (or PSA) by 86% compared to placebo or those who didn’t have any sulforaphane. Another study showed that 35mg of sulforaphane (instead of the 60mg) was given to men with prostate cancer every day, and that slowed the doubling rate of the PSA by 57%. So there seems to be a dose dependent effect meaning the more we take the more benefit we’ll get. So the title of this blog is reducing cancer risk with broccoli sprouts, so why sprouts and not brocolli? To answer that, let’s talk about how the sulforaphane is made in broccoli. It’s actually made from a precursor molecule called glucoraphanin found in the broccoli. And glucoraphanin is converted into sulforaphane by an enzyme also found in the broccoli called myrosinase. This process happens when the broccoli is chopped, crushed or chewed. It’s a actually a defense mechanism to ward of bugs looking to eat the broccoli or the seed. If a bug starts chewing on the broccoli, the cell in broken causing the myrosinase enzyme to react with the precursor glucoraphanin to make sulforaphane, the sulporahane has a slightly bitter taste which causing the bug to go ‘bleh’ and leave the broccoli alone. Now the reason we want to eat broccoli sprouts over broccoli, is that it contains 100 times more glucorhapanine which converts to sulforaphane, than broccoli. So we get much more bang for our buck. Now brocolli seed, contains even more glucoraphanin than sprouts but it's very, very bitter. I went about two weeks of grinding the seed and drinking down with water, but eventually I had to give up because it was just too bitter. As I say, sulforaphane is made when you chop, chew or crush the broccoli. So the best way to prepare it is to blend it in a smoothy. You really do need to eat it raw, excessive heating can actually deactivate the enzyme that converts glucoraphanin into sulforaphane, so you won’t get the benefits if you boil it. However, light steaming has been shown to increase the sulforaphane, and also freezing it and then blending from frozen also been shown to increase the sulforaphane. Now, you can make broccoli sprouts from home very easily. All you need is the seed, and I recommend you buy organic and you should be able to find it at your local health food store. And you need a jar to sprout it in, and something to be able to drain the water with. If you’d like to learn how to make them, I will be doing a video on how, and when it’s available I’ll put the link here!