El Sulforafano y sus efectos casi mágicos en el organismo humano

Sulforaphane and its almost magical effects on the human body

Sulforaphane and its effects

Broccoli, Brussels sprouts, cauliflower, cabbage, chard, Chinese chard, Chinese cabbage, kale, watercress, radish, wasabi, all of these vegetables are classified within the cruciferous group and share the characteristic of containing sulforaphane.  But what is sulforaphane?

Today I would like to share with you some important information from Dr. Rhonda Patrick on the benefits of sulforaphane for humans and animals.

Sulforaphane is a potent activator of the NRF2 pathway (NRF2 is a basic leucine zipper protein (bZIP) that regulates the expression of antioxidant proteins that protect against oxidative damage triggered by injury and inflammation). NFR2 regulates the genetic pathway of more than 200 different genes .

In 2011, a study was published in the Journal of Clinical Nutrition that measured mortality risks among groups of people who ate diets that varied their vegetable consumption.

Those in the top 20% were those who ate the most vegetables and as a result showed a 16%  reduction in ALL TYPES OF CAUSES OF MORTALITY .  This means that during the time the study was conducted, their risk of dying from any non-accidental cause was reduced compared to other age groups, regardless of other factors such as exercise.

The same study classified the type of vegetables consumed by these people and determined that those who consumed cruciferous vegetables had a reduction in all types of non-accidental mortality causes of up to 22% .

In another study , prostate cancer patients were tested  and found that the risk of prostate cancer was reduced by 41% in men who consumed 3 or more servings of cruciferous vegetables per week, compared to those who ate less than one serving per week.

Furthermore, another study found that men who ate two or more 1/2 cups of broccoli per week had a 44% lower incidence of gallbladder cancer compared to men who ate less than one serving per week.

Smokers who ate at least 4 1/2 servings of raw cruciferous vegetables per month had a 55% lower risk compared to those who ate less than 2 1/2 servings per month. ( study )

A large number of studies have indicated that women who have consumed cruciferous vegetables at least once a week had between 17% and up to 50% lower risk of contracting breast cancer than those who consumed them every day.

The variation in these studies has to do with the way these vegetables are prepared and whether they were fresh or frozen, since all of this affects the bioavailability of the active compounds.

What is the mechanism for all these positive effects to occur in the human body?

Everything seems to indicate that isothiocyanates are responsible.  These are formed from compounds known as glucosinolates through an enzyme called myrosinase, which is activated when cruciferous plant tissue is crushed, chopped or chewed. But it is deactivated under prolonged heat conditions such as boiling or high temperatures.

One isothiocyanate in particular, sulforaphane , stands out among the others because of its potency and the amount of studies it has undergone.  In fact, the glucosinolate precursor of sulforaphane is called glucoraphanin and that substance is the one found in cruciferous vegetables, especially in broccoli sprouts ( 100 times more than in fully grown broccoli ), before being crushed, sliced ​​or chewed.  Germination is a very inexpensive activity and can be done at home.  See how sulforaphane works:

Cancer

One of the mechanisms by which sulforaphane reduces cancer risk and kills cancer cells is by deactivating phase one biotransformation enzymes, which normally convert pro-carcinogens into active carcinogens.

Sulforaphane also prevents a type of DNA damage that leads to cancer, such as cigarette smoke.  Perhaps this explains why 4 1/2 servings of cruciferous vegetables per month have been associated with a 55% decrease in lung cancer risk ( study ).

It appears that sulforaphane, in addition to deactivating phase 1 biotransformation enzymes, stimulates a family of enzymes known as phase II detoxification enzymes that, in fact, deactivate pro-carcinogenic agents in the body and transform them into less reactive water-soluble conjugates, excreted through urine and bile, thanks to the NRF2 pathway of which sulforaphane is the greatest natural facilitator of this process.

Oxidative damage

In one experiment, participants were given Brussels sprouts (300 g per day)  and its consumption resulted in an increase in the levels of alpha class glutathione S-transferase (a family of enzymes of great importance in cellular detoxification mechanisms, eliminating xenobiotics or substances harmful to cells) in blood plasma by 1.4 times while overall oxidative DNA damage decreased by 28% . ( study ).

An increase in Glutathione S-transferase levels is evident when increasing the consumption of cruciferous vegetables and this is very positive because it is an indicator that there are no onsets of cancer and, furthermore, it is fundamental in the aging process itself.

One of the most significant studies was the one that observed the detoxification of benzene, a known human carcinogen, thanks to the consumption of a drink based on broccoli sprouts (equivalent to 150 g of sprouts).  This increased benzene removal by 61% from the first day the extract was started and continuing throughout the 12 weeks of the experiment .

Benzene is a carcinogen that affects both humans and animals, causing leukemia.  The largest source of benzene comes from car exhaust, environmental pollution and cigarette smoke, including passive smoking.

Effects on smokers

Only modest increases in cruciferous vegetable consumption reduced lung cancer risk by 55% .

It should be noted that people who smoke are exposed 10 times more to the carcinogen benzene and drinking broccoli sprout extract can increase benzene excretion.

This study demonstrated for the first time that exposure to low levels of benzene in normal people is associated with changes in DNA methylation (small molecules called “methyl” that bind to our DNA and decide to express certain genes or silence them) and that it reproduces the aberrant epigenetic patterns found in malignant cells. But benzene was not the only carcinogen that broccoli sprouts eliminated; also the irritant acrolein or acrylaldehyde at 23% is found not only in the same sources of benzene, but also when proteins, carbohydrates and fats are subjected to high temperatures.

In another study , smokers were given 57 grams of watercress to eat at each of three meals for 3 days.  This led to a 35% increase in the excretion of the carcinogen NNK (which induces cancer in individuals exposed to cigarettes), specifically in the lungs and indicating its deactivation.

Cardiovascular risk factors

Multiple studies have found that people who consume larger amounts of cruciferous vegetables have a lower risk of cardiovascular disease, heart attack and stroke compared to those who do not consume them or consume very small amounts.

Even more interesting has been measuring the power of this effect:  A study showed that supplementing with 10g of broccoli sprouts (equivalent to 40 mg of sulforaphane) per day for 4 weeks decreased serum triglycerides by 18.7% , decreased by  52% the plasma atherogenic index , compared with the placebo group.  Additionally, it lowered fasting blood sugar by 20% which is a big plus if you are a type 2 diabetic.

Aging

The characteristics mentioned above are typical of aging.  There are associated studies, such as the first one we mentioned, which demonstrated reductions in all causes of mortality in the first 20% of cruciferous vegetable consumers.

The question is, can sulforaphane affect or slow down the aging process?

To date, no experiments have been conducted on animals or humans to answer this question with certainty, but there is a study conducted on the red flour beetle that was given 1% broccoli extract.  This increased their lifespan by 15% under normal conditions.

The researchers realized that this occurred through the same mechanisms  that affect humans, that is, the NRF2 pathway where sulforaphane acts and of which the benefits have been seen.

Furthermore, having identified that certain genotypes such as FOXO3 are increased in humans thanks to sulforaphane , it indicates that the chances of reaching 100 years of age increase by 2.7 times.  But in general, one of the main factors of longevity is the ability to keep inflammation under control, not only in terms of living a long time but in the ability to perform daily living functions, as well as cognitive functions.

You should know that the NRF2 pathway is activated naturally every 129 minutes under normal conditions, but when it is stimulated by sulforaphane, it is activated every 80 minutes, which corresponds to 61%.  Every time the NRF2 pathway is activated, more than 200 genes are affected, a large percentage of which affect cellular aging.

In summary, the NRF2 pathway helps prevent cancer by deactivating carcinogens and increasing their excretion; by deactivating genes involved in inflammation and activating antioxidant genes.

Regarding aging, the NRF2 pathway affects oxidative stress and DNA damage that are a consequence of inflammation, a marker of aging that leads cells to deteriorate and become what we would call senescent cells.

Our immune cells also become senescent with age in what is called immunosenescence, making us more susceptible to infections as we age.

It turns out that we have two types of immune response:  one adaptive and one innate which is less specific.

The adaptive response creates an immunological memory in response to the first exposure to the pathogen, making it a more precise and specific response when encountering a similar situation again.

This type of response weakens with age, but in experiments where mice were given 1.6 mg of sulforaphane, they recovered some of the lost functions of the adaptive immune system.  If extrapolated to a human dose, this would be equivalent to 20 mg of sulforaphane per day.

Cognitive health

Because sulforaphane is able to cross the blood-brain barrier, at least in rats, it has potent anti-inflammatory effects, according to one study . Sulforaphane treatment inhibited inflammatory infiltration, demyelinating spinal cord injury, and increased inducible nitric oxide synthase in mice with encephalomyelitis.

Only inflammation has deleterious effects on both the brain and behavior. Inflammation itself has a direct effect on the brain, but so does sulforaphane.

The NRF2 pathway is the body's greatest defensive force against oxidative stress. In fact, it is oxidative stress itself that stimulates it and many brain diseases have an oxidative stress component.

It is believed that sulforaphane may have a significant effect in the treatment of autism, improving social exchange, behavior and verbal communication in young men with autism .

Also, at the level of schizophrenia ( study) , since like autism, they have a component of oxidative stress.

For its part, depression is one of the most widespread diseases in the world and sufficient evidence shows that diet has to do in part with it, in a more direct way by impacting the production and function of neurotransmitters.  which can be modulated by micronutrients, but also by affecting systemic inflammation.

How can you tell if inflammation plays a causal role in depression?  Healthy people have been injected with pro-inflammatory cytokines or lipopolysaccharide, a substance known to provoke a strong immune response, resulting in symptoms of depression in these people.  Typically, supplementing with Omega-3 EPA mitigates this effect.

The reason these inflammatory molecules and cytokines were able to cause these effects is because they can cross the blood-brain barrier and disrupt the production and release of neurotransmitters.

Brain inflammation and Reactive Oxygen Species (ROS) are indicators of neurodegenerative diseases such as Alzheimer's , Parkinson's and Huntington's . Both inflammation and oxidative stress are involved in causing abnormal protein aggregates in the brain, which is a common denominator in these diseases.  Injected sulforaphane has been shown to improve spatial working memory and short-term memory in mice. It also decreased tremors and dopamine levels; prevented neuronal death and improved other pathologies associated with these neurodegenerative diseases. ( study )

Sulforaphane and muscular dystrophy

Duchenne muscular dystrophy is a disease in which the affected person progressively loses muscle tissue, eventually leading to premature death.  Currently, there is no cure and the only existing treatment is with corticosteroids.

In an experiment with mice, the application of sulforaphane was shown to increase skeletal muscle mass and muscle strength by 30% and walking distance by 20% . ( study )

DOSAGE:

If this information has shocked you and you want to incorporate sufficient amounts of sulforaphane into your diet through cruciferous vegetables, you will have already noticed that the most concentrated source is found in broccoli sprouts.  According to Dr. Rhonda Patrick's calculations, one gram of fresh broccoli sprouts contains approximately 0.425 mg of sulforaphane.

According to this calculation, if a person wants to consume 60 mg of sulforaphane, which is estimated to reduce the progression of prostate cancer, he or she would need to consume about 140 grams of broccoli sprouts.

To reduce LDL cholesterol as in the study mentioned above, where they were given a powdered broccoli sprout concentrate equivalent to 40 mg of sulforaphane, it would be equivalent to eating 100 g of fresh broccoli sprouts.  Same amount would apply to reduce inflammation.

More information in the following table:

Raw food

Portion

Total glucosinolates (mg)

Broccoli sprouts

28.35 gr or 1 ounce

281

Brussels sprouts

44 gr or 1/2 cup

104

Garden cress

25 gr or 1/2 cup

98

Mustard leaves

28 gr or 1/2 cup chopped

79

Savoy cabbage

45 gr or 1/2 cup

35

Turnip

65 gr or 1/2 cup

60

Kale

67 gr or 1 cup, chopped

67

Watercress

34 gr or 1 cup

32

Swede

67 gr or 1/2 cup chopped

31

Purple cabbage

45 gr or 1/2 cup chopped

29

Broccoli

44 gr or 1/2 cup chopped

27

Horseradish

15 gr or 1 tablespoon

24

Cauliflower

50 gr or 1/2 cup chopped

22

Chinese chard

35 gr or 1/2 cup chopped

19

When calculating the amount of sulforaphane derived from food, it must be considered that only 20% of glucoraphanin is bioavailable and converted to sulforaphane in the body.  The conversion of glucoraphanin can be increased by chewing vegetables to ensure that they release myrosinase and avoiding boiling these foods, which, when heated to more than 60ºC or boiled, inhibits myrosinase.

Boiling and prolonged cooking of cruciferous vegetables removes their glucoraphanin by inhibiting the enzyme myrosinase.  Although there are no food sources of myrosinase, most humans have some bacteria in their gut that produce myrosinase, and some sulforaphane can be created from raw glucoraphanin.  But we must not be overconfident, this ability varies immensely from person to person and while in some people their metabolism is very efficient, in others, it may not be. ( study )

According to Dr. Patrick, it is best to obtain your source of glucoraphanin from the foods mentioned above and not from supplements found on the market . Precisely because these supplements contain glucoraphanin but not myrosinase, so the effectiveness of converting it to sulforaphane is doubtful.

On the other hand,mustard seeds have been found to be a good source of myrosinase so, in combination with broccoli sprouts, they can produce the sulforaphane you need more safely. ( study ).

How can we maximize the concentration of sulforaphane in the foods we consume?

Some sources indicate that to maximize sulforaphane in food, cook at a low temperature.  Lightly steam the vegetables for no more than 3 minutes .  Gentle steaming has the effect of deactivating the epitiospecifier protein, which in fact does not allow the formation of sulforaphane, but it does not significantly inactivate myrosinase as does boiling the food.

If you have a way to control the temperature, you can cook mature broccoli at 60ºC for 10 minutes, or broccoli sprouts at 70ºC (they can handle a little more heat) for 10 minutes.  A study showed that this procedure decreases the activity of the epitiospecifier protein and increases the formation of sulforaphane in broccoli up to 3.5 times its potency! ( study )

Goitrogenic (iodine-competing) activity of isothiocyanates

Some studies have indicated that isothiocyanates are goitrogens, that is, they compete with iodine to reach the thyroid gland.  However, this seems to be a problem only when there is a serious iodine deficiency, but such cases are not common.  In a study in which healthy people were given broccoli sprout powder, there was no evidence of it interfering with their thyroid function. ( study )

I encourage you to consume broccoli and other sprouts to counteract conditions related to aging. Plus, sprouting your own seeds is very easy.

Here is a tutorial for you to see how to germinate broccoli:

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1 comment

Hola Johanna, Gracias por el artículo! estoy buscando divulgar sobre el sulforafano , que es seguramente uno de los compuestos más prometedor. Me gustaria explicarte qué es : https://brocosulf.com/porque-brocosulf/
Gracias!

Eric

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