Health Guide
Myrosinase
Have you ever wondered why chopping broccoli or mustard seeds makes a pungent smell? Meet **Myrosinase**, a unique enzyme found in cruciferous vegetables. This isn't a vitamin or mineral, but a biological catalyst that unlocks the full potential of your greens. It activates compounds called glucosinolates, turning them into powerful isothiocyanates (like sulforaphane). Think of Myrosinase as the 'key' that opens the door to the deep health benefits hidden inside vegetables like broccoli and kale. Without it, you might be missing out on the antioxidant punch these veggies promise.
Evidence BasedDietary Supplement
VERIFIED SOURCE
Bio-Activity Analysis
Sulforaphane Yield (With vs Without Myrosinase)
SCIENTIFIC DATA VISUALIZATION
Y-Axis
Bioavailable Yield (%)
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Health Benefits & Sources
Why You Need It
- Boosts Antioxidant Power: Myrosinase is required to produce Sulforaphane, one of the most potent natural antioxidants known to science.
- Supports Cellular Defense: It helps activate the body's natural detoxification pathways (specifically the Nrf2 pathway), protecting cells from damage.
- Enhances Nutrient Absorption: It transforms inactive plant compounds into active, bioavailable nutrients your body can actually use.
Deep Dive
Myrosinase enzymes are stored in separate cells from their substrate (glucosinolates) in plants. When you chop, chew, or digest the vegetable, the two mix and react. This chemical reaction creates beneficial isothiocyanates. While your gut bacteria have some Myrosinase-like activity, the plant-derived enzyme significantly speeds up this process, ensuring you get the maximum bioavailability of sulforaphane right away.
Natural Food Sources
Myrosinase is found almost exclusively in the brassicaceae (cruciferous) family. Eating these vegetables raw or lightly cooked preserves the enzyme, as high heat destroys it.
| Food | Amount (Enzyme Activity) | Notes |
|---|---|---|
| Mustard Seeds | Very High | The most concentrated source; often added to supplements. |
| Broccoli Sprouts | High | 10-100x more glucoraphanin and active enzymes than mature broccoli. |
| Daikon Radish | High | Great raw garnish for cooked broccoli. |
| Horseradish | High | The spicy kick comes from the myrosinase reaction. |
| Mature Broccoli | Medium | Best if eaten raw or lightly steamed. |
Supplementation
- Food First: Eating raw or lightly steamed broccoli sprouts is the best way to get Myrosinase.
- The Broccoli Pill Problem: Many broccoli supplements are heat-processed. Without Myrosinase, your body relies on slow gut bacteria to activate the compounds. Look for "whole food" extracts or add a pinch of mustard seed powder to your supplement to re-activate it.
Top Food Sources
Broccoli Sprouts
Best natural source for raw consumption
Mustard Seeds
Common additive to supplements
Daikon Radish
Raw garnish for salads
Horseradish
Spicy, potent source
Kale (Raw)
Lower concentration than sprouts
Frequently Asked Questions
Yes. Myrosinase is an enzyme (protein) that is deactivated by heat above 118°F (48°C). To get the enzyme, eat cruciferous veggies raw or lightly steamed. If you cook them, you can add a raw source like mustard seed powder to reintroduce the enzyme.
That smell is the result of the Myrosinase reaction! When you damage the plant cells, the enzyme mixes with glucosinolates and releases isothiocyanates. This is the chemical defense mechanism of the plant.
Probably not if you eat raw broccoli sprouts or daikon radish. However, if you take a standard cooked broccoli supplement, adding a pinch of mustard seed powder (which contains myrosinase) can significantly boost its effectiveness.
No. Myrosinase is the 'key' (enzyme) that unlocks the 'box' (glucoraphanin) to release the treasure (Sulforaphane). You need the enzyme to get the sulforaphane.
Safety & Side Effects
Safety Profile
Safety: Myrosinase is considered GRAS (Generally Recognized As Safe) because it is a natural enzyme found in everyday food.
Who should avoid it?
- Thyroid Issues: In massive supplement doses, the products of the reaction (goitrogens) could interfere with iodine uptake. However, normal dietary intake is generally safe even for those with thyroid conditions.
- Blood Thinners: High doses of sulforaphane (activated by myrosinase) may have mild blood-thinning effects.
Side Effects: None known from dietary sources. Excessive intake of raw cruciferous vegetables may cause gas or bloating due to high fiber.
Scientific References
- [1]Fahey, J. W., et al. (1997). 'Sulforaphane inhibits extracellular, intracellular, and antibiotic-resistant strains of Helicobacter pylori and prevents benzo[a]pyrene-induced stomach tumors.' *Proceedings of the National Academy of Sciences*.
- [2]Houghton, C. A., et al. (2016). 'Sulforaphane: The 'green' from broccoli and its role in health promotion.' *Journal of Nutritional Biochemistry*.
- [3]Matusheski, N. V., & Jeffery, E. H. (2001). 'Comparison of the bioactivity of two glucoraphanin hydrolysis products found in broccoli.' *Journal of Agricultural and Food Chemistry*.