Prioritize the consumption of cruciferous vegetables, as the top 20% of consumers saw a 22% reduction in all-cause mortality, a more substantial effect than general vegetable consumption.
Incorporate broccoli sprouts into your diet as they are the single best source of glucoraphanin, containing up to 100 times more than mature broccoli, which is a precursor to potent sulforaphane.
Produce broccoli sprouts cheaply at home in bulk using around six glass jars and sprouting seeds in continuous rotation to yield about eight ounces daily, making it accessible and sustainable for months with minimal cost.
To maximize beneficial isothiocyanates, chop, crush, or chew cruciferous vegetables, and avoid prolonged high temperatures like sustained boiling, which deactivates the necessary enzyme myrosinase.
Lightly steam cruciferous vegetables for three to four minutes to deactivate epithiospecifer protein, which inhibits sulforaphane formation, while keeping myrosinase active for optimal conversion.
To maximize sulforaphane production, heat mature broccoli to 60°C for 10 minutes, or broccoli sprouts to 70°C for 10 minutes, which can increase sulforaphane production by 3.5 fold.
If supplementing with glucoraphanin, consume it alongside cruciferous vegetables containing myrosinase (like broccoli sprouts) or mustard seed to significantly increase sulforaphane absorption.
Be cautious with sulforaphane supplements that contain only glucoraphanin (sulforaphane glucosinolate) without the necessary myrosinase enzyme for conversion, as this may limit their effectiveness.
Increase your overall vegetable consumption, as those in the top 20% of vegetable consumers experienced a 16% reduction in all-cause mortality.
To achieve a daily dose of 60 milligrams of sulforaphane, which significantly impacted prostate cancer markers, consume approximately 140 grams of fresh broccoli sprouts.
To mimic benefits seen in type 2 diabetics (reduced triglycerides and oxidized LDL), aim for a daily dose of 40 milligrams of sulforaphane, equivalent to about 100 grams of fresh broccoli sprouts.
For general inflammation reduction, aim for 40 milligrams of sulforaphane daily, which has been shown to reduce TNF-alpha by 11% and C-reactive protein by 16%.
Consume approximately 135 grams of fresh broccoli sprouts daily (or a beverage with 262.5 mg glucoraphanin and 7.1 mg sulforaphane) to increase benzene excretion by 61%.
Consume a broccoli sprout beverage containing 27 milligrams of sulforaphane to achieve a 50% increase in the excretion of carcinogens like acrolein, crotonaldehyde, ethylene oxide, and benzene.
Consume approximately 85 grams of fresh broccoli sprouts (yielding about 37 mg sulforaphane) to promote the accumulation of sulforaphane in breast tissue, which may offer protective functions.
Consume approximately 43 grams of fresh broccoli sprouts daily (equivalent to 20 mg sulforaphane) to potentially support the regaining of adaptive immune function, based on human-equivalent doses from mouse studies.
Young men with autism spectrum disorder may benefit from consuming up to 65 grams of fresh broccoli sprouts daily (yielding 9-25 mg sulforaphane) to improve autistic behavior checklist scores, social interaction, abnormal behavior, and verbal communication.
Medicated patients with schizophrenia may consider supplementing with 30 milligrams of glucoraphanin daily for eight weeks to potentially improve certain scores of cognitive impairment.
Healthy individuals can decrease circulating IL-6 levels by 20% by consuming 14 grams of cruciferous vegetables per kilogram of body weight daily.
Men should aim to eat between three to five servings of cruciferous vegetables per week to potentially decrease prostate cancer risk by 40%.
Men should consume two or more half-cup servings of broccoli per week to potentially achieve a 44% lower incidence of bladder cancer.
Smokers should consume at least four and a half servings of raw cruciferous vegetables per month to potentially reduce lung cancer risk by 55%.
Women should consume cruciferous vegetables at least once a week to potentially decrease breast cancer risk by 17% to 50%.
Individuals with bladder cancer should aim for at least four servings of raw broccoli per month to potentially reduce bladder cancer mortality by 57% and all-cause mortality by 43%.
Consume 300 grams of Brussels sprouts daily to potentially increase glutathione S-transferase by 1.4 fold and reduce oxidative DNA damage by 28%.
Smokers should eat 57 grams of watercress with each meal for three days to increase the excretion of biomarkers indicating inactivation of the tobacco-specific carcinogen NNK by 35%.
When home sprouting with the mason jar method, use six jars in continuous rotation to yield enough broccoli sprouts (approx. 280g/jar) to provide 60 milligrams of sulforaphane daily for two people.
Consume cabbage crude with vinegar or cooked with oil or fat, as historically suggested, for its potential health benefits.
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