Health Guide

Brassica

Brassica isn't a single ingredient, but a powerhouse family of vegetables including broccoli, kale, cabbage, and Brussels sprouts. Often called 'cruciferous' veggies (because their flowers look like a cross), these greens are loaded with a compound called Sulforaphane. Think of them as nature’s detoxifiers—packing a punch of fiber, vitamins, and phytonutrients that actively support your body's natural defense and repair systems.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Sulforaphane Yield by Preparation

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Bioavailability Score

Preparation Method →

Health Benefits & Sources

Why You Need It

Cellular Detoxification: Activates Phase II enzymes in your liver to help neutralize and eliminate toxins.
Anti-Inflammatory Power: Rich in antioxidants that help lower systemic inflammation.
Digestive Health: High fiber content promotes regularity and feeds healthy gut bacteria.
Metabolic Support: Compounds in Brassica can help regulate blood sugar and support healthy hormone balance.

Deep Dive

The magic of Brassica vegetables lies in a precursor compound called glucoraphanin. When you chop, chew, and digest these veggies, it converts into Sulforaphane, a potent bioactive agent. This compound doesn't just fight oxidative stress; it activates your body's internal defense genes. Regular consumption is linked to improved heart health markers and stronger immune responses.

Natural Food Sources

Brassicas are best consumed raw or lightly steamed to preserve the enzymes needed to activate Sulforaphane.

Food	Amount	% DV (Vitamin C/K)
Broccoli Sprouts	1 cup	>100%
Kale	1 cup (raw)	68%
Brussels Sprouts	1/2 cup (cooked)	48%
Cauliflower	1 cup	77%
Bok Choy	1 cup	35%

Supplementation

While eating the whole vegetable is superior for fiber and synergy, supplements exist (often as broccoli extract or Sulforaphane). These are useful for those who dislike the taste or have digestive issues with raw cruciferous vegetables. Look for 'myrosinase-active' supplements.

Top Food Sources

Broccoli Sprouts

Contains 10-100x more glucoraphanin than mature broccoli.

Kale

Excellent source of Vitamin K and A.

Brussels Sprouts

High fiber and antioxidants.

Arugula

Peppery green, great for salads.

Mustard Greens

Spicy flavor, rich in vitamins.

Frequently Asked Questions

Yes! In fact, raw broccoli and kale contain higher levels of the enzyme *myrosinase*, which is required to create Sulforaphane in your body. Just ensure you chew well.

That bitterness comes from the sulfur compounds (glucosinolates) that provide the health benefits. If the taste is too strong, try roasting them with olive oil to caramelize the natural sugars.

Supplements can help, but they lack the fiber and complex nutrient synergy of real food. Use supplements as a backup, not a replacement.

They are high in raffinose, a sugar that remains undigested until bacteria in your gut ferment it. Start with small portions and cook them well to reduce gas.

Safety & Side Effects

Raw Brassicas contain goitrogens, which can interfere with thyroid function if consumed in massive quantities. However, cooking usually deactivates the vast majority of these compounds. Unless you have a diagnosed thyroid disorder and are eating pounds of raw kale daily, these are considered extremely safe. If you are on blood thinners (like Warfarin), Vitamin K content in greens requires monitoring.

Scientific References

[1]Houghton, C. A., et al. (2016). 'Sulforaphane: therapeutic properties and its delivery.' *Journal of Nutritional Biochemistry*.
[2]Fahey, J. W., et al. (1997). 'Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical致癌物.' *Proceedings of the National Academy of Sciences*.
[3]Liu, R. H. (2013). 'Health-promoting components of fruits and vegetables in the diet.' *Advances in Nutrition*.