Sulforaphane
The most powerful naturally occurring Nrf2 activator. Sulforaphane from broccoli and broccoli sprouts activates hundreds of protective genes. It enhances detoxification, boosts antioxidant production, and has anti-cancer properties. The key is proper preparation—raw or lightly cooked with myrosinase intact.
How Sulforaphane Works
Glucoraphanin + Myrosinase
Precursor in plant. Enzyme converts when chewed/crushed. Cooking destroys enzyme.
Nrf2 Activation
Releases Nrf2 from inhibitor. Nrf2 enters nucleus. Activates ARE genes.
Phase II Enzymes
Upregulates glutathione-S-transferases. Enhances detoxification capacity.
Antioxidant Boost
Increases glutathione, SOD, catalase. Endogenous antioxidant production.
Anti-Inflammatory
Reduces NF-kB activation. Lowers inflammatory cytokines. Broad effects.
Epigenetic Effects
HDAC inhibition. Affects gene expression. Cancer prevention mechanism.
Research-Backed Benefits
Cancer Prevention
Strong epidemiological data. Cruciferous intake reduces cancer risk. Detox and apoptosis.
Detoxification
Helps clear carcinogens, pollutants, toxins. Benzene detox studied in China.
Brain Protection
Crosses blood-brain barrier. Neuroprotective. Autism studies ongoing.
Heart Health
Reduces oxidative stress in vessels. Blood pressure effects. Anti-inflammatory.
Blood Sugar
Improves insulin sensitivity. Type 2 diabetes research promising.
H. pylori
Anti-bacterial effects. Reduces H. pylori colonization in studies.
How to Get Sulforaphane
Broccoli Sprouts
50-100x more than mature broccoli. Grow at home. Eat raw for maximum.
Raw Broccoli
Chew well to mix enzyme with precursor. Less potent than sprouts.
Hack for Cooked
Chop broccoli, wait 40 min, then cook. Lets conversion happen first.
Add Mustard
Mustard powder/seeds have myrosinase. Add to cooked broccoli.
Supplements
Stabilized sulforaphane or glucoraphanin with myrosinase. Quality varies.
Other Crucifers
Cauliflower, cabbage, kale have related compounds. Diversity is good.