May 24, 2024

When a well-known, nutrition-focused neurologist gives advice, odds are you’re going to listen. One example: David Perlmutter, M.D., author of Brain Wash and Grain Brain, shared his love of broccoli sprouts on Instagram, so you know they’re worth adding to your diet.

But what the heck are broccoli sprouts? Apparently, they’re little nutrient-packed sprigs that carry the health-promoting properties of broccoli in a more concentrated form, according to Dr. Perlmutter’s video post.

But that’s just broccoli sprout basics. Here, all the ways these vitamin-packed veggies can improve your health, plus how to buy, store, grow, and use them.

What Are Broccoli Sprouts?

Broccoli sprouts are the baby version of broccoli — meaning, what grows from the dirt before the seeds turn into a full bushel. “Broccoli sprouts are the first green shoots to emerge once a broccoli seed has germinated,” says Jennifer Bruning, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. A few days after you plant the seeds, you’ll see some greens peek through — and that’s your broccoli sprout. They’ll look a lot like other sprouts (say, alfalfa) with white flimsy stems and small green leaves.

Similar to other greens, broccoli sprouts taste fresh and clean, but have a bit more of a grassy flavor, says Bruning. “They don’t taste much like broccoli, which means they could be a good ingredient to try for people who aren’t a fan of full-grown broccoli,” she adds.

Broccoli sprouts’ flavor is described as milder than broccoli, making the sprouts tastier to eat raw, says Doug Evans, author of The Sprout Book. “They are light yet crunchy, clean-tasting, and with a little kick. You may be able to detect a slight, but not unpleasant, sodium or sulfur taste,” he adds.

Broccoli Sprouts Nutrition Facts

Broccoli sprouts contain a nutrition profile similar to other cruciferous veggies (as in: regular broccoli, kale, Brussels sprouts, and cauliflower), but with all the vitamins and minerals packed into a smaller, more concentrated package.

Here is the nutrition information for a 100-gram serving of broccoli sprouts, per the U.S. Department of Agriculture (USDA):

  • 36 calories
  • 3.6 grams protein
  • 0 grams fat
  • 3.6 grams carbohydrate
  • 3.6 grams fiber
  • 0 grams sugar

Key Benefits of Broccoli Sprouts

These little greens may be small, but they sure are mighty. Here are just a few perks of consuming broccoli sprouts:

Protect Against Cancer

Most importantly, broccoli sprouts contain high amounts of sulforaphane, a cancer-battling compound. Technically, when you chew the broccoli sprouts, you activate the enzyme (myrosinase) that converts a compound (glucoraphanin) in the broccoli sprouts into sulforaphane, Dr. Perlmutter explains to Shape. The sulforaphane then reduces inflammation, detoxifies the body, and fights free radicals, he notes.

Reduce Risk of Other Diseases

Not only does research back up sulforaphane’s ability to stave off cancer, but studies also show that the compound has the potential to reduce the risk of heart disease and diabetes. Other smaller studies show that the nutrients in broccoli sprouts in particular, including sulforaphane, can help people with cancer live longer and lower inflammation in overweight individuals.

Help You Stay ~Regular~

In addition to fighting off serious illness, broccoli sprouts contain a solid amount of dietary fiber to keep you full. One cup of sprouts contains about 4 grams of fiber — compared to 2 grams in a cup of regular broccoli — according to the USDA. Fiber has myriad benefits, including keeping your digestive system on track, so it might be wise to munch on some broccoli sprouts if you’re feeling backed up.

Boost Your Immunity

Oranges aren’t the only food in the produce aisle that offer immune benefits. A cup of broccoli sprouts also contains about 60 percent of the vitamin C you need in a day, which can help you sidestep sickness, says Bruning. And who doesn’t want more of that protection?

Potential Risks of Broccoli Sprouts

One crucial step before you eat broccoli sprouts: Wash them thoroughly, as they have a higher risk of carrying E. coli than other veggies, says Bruning. That’s because they grow best in moist environments, which is also a breeding ground for bacteria, according to the Academy of Nutrition and Dietetics. For that reason, you might want to skip broccoli sprouts if you’re immune-compromised, pregnant, or very young or old, recommends Bruning.

How to Buy, Grow, and Eat Broccoli Sprouts

Thankfully, as broccoli sprouts become more popular, they also become more readily available, says Evans. You can find them at health food stores, farmer’s markets, or even traditional grocery stores. The sprouts (typically sold in plastic clamshell containers at the grocery store or in plastic or paper bags at the farmer’s market) should smell fresh, with a light, bitter fragrance — nothing potent.

You can even grow your own sprouts at home. Look for organic broccoli seeds made for sprouting online or at the grocery or health food store, recommends Evans. Then, put 2 tablespoons of the seeds in a mason jar, cover them with filtered water, secure with a mesh lid, and let them soak for five hours. Make sure they’re in a cool spot away from sunlight, at a temperature of about 65 to 75°F. Twice a day for about five days, pour out the water, rinse the seeds or sprouts, and add more cool water back into your jar.

Once the sprouts grow in — around five days — dry them off with an unbleached paper towel or dishcloth to absorb the moisture, then store the sprouts in the fridge in an open container for up to a week. Be sure to store them dry and in the refrigerator, so they don’t grow mold and bacteria, adds Evans.

As for eating the greens once you’ve bought (or grown!) them? Your best bet: Don’t cook ’em. That not only makes them mushy, but it will also cause them to lose their health power and fresh taste, explains Dr. Perlmutter.

Here are a few ideas for incorporating broccoli sprouts into your diet. No matter how you choose to eat them, broccoli sprouts will provide tons of nutrition you can feel good about consuming.

As a garnish for your avocado toast. Try about 1/4 to 1/2 cup of broccoli sprouts on top of avocado toast, suggests Bruning.

As a smoothie ingredient. You can also add broccoli sprouts to your usual smoothie recipe (green smoothies FTW!). While all the experts say broccoli sprouts taste best served fresh, you can also store them in the freezer to expand their life. Put a few sprouts in ice cube trays (roll them into a ball), top with water, and freeze, so you can easily pop ’em in your smoothie, suggests Evans.

As a soup add in. You can blend these little greens into anything, TBH. Try blending them into gazpacho, or using them as a garnish on top of the soup, says Evans.

As an easy salad topper. Since your best bet is to eat broccoli sprouts raw, it’s simple to use them as a garnish for pretty much any dish. Try tossing them into your salad for a simple boost of nutrients.


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