2019 Glucoraphanin Vs. Sulforaphane: The Best Antioxidant and Key Nutrient In Broccoli
What is Glucoraphanin?
Glucoraphanin (21414-41-5) is one of the strongest, effective, and long-lasting antioxidants primarily found in broccoli. The amount of this element varies from one broccoli to another. As per now, there is still no way for consumers to determine how much of it is contained in particular broccoli while shopping. Also, studies have shown that a higher amount of this nutrient is found in seeds and young seedlings.
Glucoraphanin (21414-41-5) falls under glucosinolate family. This category of nutrients is mainly found naturally in cruciferous vegetables. After consumption, the Glucosinolates are converted into isothiocyanates through an enzymatic reaction. The reaction is catalyzed by myrosinase, an element that is naturally found in cruciferous vegetables.
What is Sulforaphane
Sulforaphane (4478-93-7) is a sulfur-rich and powerful antioxidant that is mainly found in cruciferous vegetables such as broccoli. This compound has been found to offer a range of health benefits. Sulforaphane can be termed as the inactive form of glucoraphanin, which belongs to the glucosinolate family. The compound is activated once glucoraphanin mixes with myrosinase through an enzymatic reaction. This enzyme is only produced when a plant is damaged, and this means that for Sulforaphane to be converted to glucoraphanin, the broccoli has to be cut or chopped first.
Sulforaphane (4478-93-7) is mainly concentrated in raw broccoli compared to cooked vegetables. You can also retain its concentration by steaming the broccoli under low heat; otherwise, cooking under a higher temperature results in the loss of the glucosinolates.
How does Glucoraphanin work?
Production of free radicals, oxidative stress inflammation, and impaired antioxidant defense mechanisms are the top causes of most health issues such as neurological diseases, osteoarthritis, cardiovascular disease, and rheumatoid arthritis. This is where glucoraphanin comes in to support healthy responses through its antioxidant properties. The element triggers the production of antioxidants and detoxifiers to correct the underlying risks and promote health.
The antioxidants and detoxifiers, which are also termed as phase 2 enzymes features three main functions and benefits which are;
- Detoxification– the detoxifying property of this nutrient helps your body get of toxins and unwanted elements. One of the reasons why you feel tired, stressed, and unmotivated is probably because your body is filled with toxins. It could also be the reason for excessive weight gain. Phase 2 enzymes are an excellent detox element, and this is the reason why broccoli is recommended for detoxing.
- Inhibition of NF-kB– this is a process that protects you from inflammation. Inflammation is among the top symptoms of arthritis. It is a condition where some of your body parts become swollen, reddened, and super painful. This occurs as a result of injuries and infections. It could also be only because your white blood cells and the immune system are mistakenly attacking the healthy tissues. The phase 2 enzymes block the pathways leading to such incidences.
- Antioxidation –this functionality is responsible for capturing and inactivating free radicals in your body.
Glucoraphanin, Sulforaphane, Glucosinolate, Are They The Same?
A lot of individuals confuse Sulforaphane for glucoraphanin. However, they are not the same. Let’s look at Sulforaphane vs Glucoraphanin and see how they compare.
Glucoraphanin belongs to the Glucosinolate family. Sulforaphane is the inactive form of glucoraphanin, which belongs to the glucosinolate family. The compound is activated once glucoraphanin mixes with myrosinase to produce glucoraphanin myrosinase first through an enzymatic reaction. This enzyme is only produced when a plant is damaged, and this means that for Sulforaphane to be converted to glucoraphanin, the broccoli has to be cut or chopped first.
Sulforaphane is mainly concentrated in raw broccoli compared to cooked vegetables. You can also retain its concentration by steaming the broccoli under low heat; otherwise, cooking under high-temperature results in the loss of the glucosinolates.
What does Glucoraphanin do for your body
Glucoraphanin comes with a range of benefits. This is one of the main reasons why broccoli is a primary recommendation by physicians, especially to patients who show any sign of impaired Antioxidant defense mechanism. Some of the health benefits include;
The uncontrolled growth of cells majorly causes cancer. As mentioned, glucoraphanin has antioxidant effects that generally inhibit free radicals and growth of unwanted cells. Several tests done on animals showed that the element contains anticancer properties by preventing cancer cell growth. It does so through the production of detoxification enzymes and antioxidants. These properties protect your cells against carcinogens, a substance that is responsible for cancer growth. With this, cruciferous vegetables such as broccoli have been seen to reduce cancer due to these compounds significantly. But it is still unclear how much of the vegetables one should consume to get the effects.
Good for cardiovascular health
Studies have also shown that this antioxidant is good for heart health. It has been seen to promote cardiovascular health in numerous ways. For starters, it is an excellent anti-inflammation element. Inflammation puts your heart in jeopardy as it could result in the narrowing of the arteries, and this, in return, causes heart diseases like blood pressure and heart attack. The element is also useful for reducing blood pressure, which is another aspect of promoting heart health.
Reduces chances of diabetes
Diabetes and type 2diabetes, to be precise is among the most dangerous diseases affecting millions of individuals globally. It results from poor sugar transportation from their blood to the cells, and this, in return, makes it hard to maintain the ideal blood sugar levels. Studies done on people showed that broccoli consumption could indeed promote a healthy blood sugar level. Glucoraphanin was found to reduce low blood sugar levels by up to 6.5%. It was also found to improve hemoglobin.
Glucoraphanin Autism Relief
Glucoraphanin is effective in reducing the symptoms of autism. A study done on young men revealed that those who consumed daily doses of 50-150 µmol of glucoraphanin for about 18 weeks showed significant improvements. They could easily interact with people and also showed improvements in verbal communication.
Protection against sun damages
If you are the kind of person with sensitive skin, especially when exposed to intense sun rays, regular consumption of broccoli will help protect your skin against sunburn and ultraviolet rays.
Other benefits of glucoraphanin include brain protection and enhancing good mental health, especially after brain injury. It also helps in reducing constipation.
How to use glucoraphanin
According to several research and studies, a typical broccoli sprout and seed extracts contain around 50-100mg of glucoraphanin in divided doses. The amount, however, varies from one broccoli plant to the other, and it is therefore impossible to tell how much glucoraphanin is contained in the broccoli you purchase. The best way to use glucoraphanin is by taking a supplement with a definite amount of this compound. The right dosage depends on a range of factors such as your age and your health. It is, however, vital that you follow the usage directions as indicated on the supplement’s label and consult your pharmacist before use. Not all-natural products are safe.
Glucoraphanin side effects
Consumption of cruciferous vegetables like broccoli in large amounts is said to be safe and comes with a range of health benefits. However, everything that has advantages has disadvantages, too, and this case is not an exception. Glucoraphanin is connected with a few side effects which include;
- Increased gas
It is evident that the benefits are glucoraphanin overshadows the side effects and, therefore, can be considered as super safe.
How to Obtain Glucoraphanin?
You can obtain glucoraphanin in a range of vegetables, and you have to consume them to get the benefits that come with the compound. Glucoraphanin extraction is mainly done from fresh broccoli sprouts. Broccoli seeds glucoraphanin is another great source of the potent supplement. Some individuals prefer juicing the broccoli and taking it raw while others love to boil, blanch, or cook it. Glucoraphanin solubility in water is great and is also heat stable. Blanching broccoli destroys glucoraphanin, and you might not get the results you want. Taking a Glucoraphanin supplement is the better choice rather than eating cooked broccoli. You can also find glucoraphanin potassium salt.
What foods are rich in glucoraphanin
As mentioned, this antioxidant is mainly found in cruciferous vegetables. Glucoraphanin foods include;
- Broccoli and broccoli sprouts
- Red and white cabbage
- Brussels sprout
You do not necessarily need to consume vegetables directly to enjoy glucoraphanin benefits. The good news is that you can now get glucoraphanin supplement, which entails similar benefits, as explained above. You can find supplements in health stores or buy them from online suppliers. However, you should be keen to ensure that you get them from a trustworthy supplier. Many individuals now realize glucoraphanin health benefits, which has led to an increased demand for the supplement. With the increased demand, there has been a constant rise in suppliers coming up every time and claiming to offer the best Glucoraphanin powder. While some have the best buyers’ interest at heart, some are only after scamming those who desperately need the product. Take your time, do in-depth research to ensure that you are getting it from a reliable supplier. Check the quality of the product and ensure that the seller is certified to do so. Also, check online reviews to see what other buyers are saying regarding the seller and the products.
Lots of research has been done both on humans and animals and proven that glucoraphanin is beneficial to your health and incorporating more of this supplement in your meals is a perfect way to boost your health.
Your body is made of a range of systems, with each of them made for distinct purposes. It is also made of an overlapping layer of detoxifying enzymes, which primarily protects your body from internal and external elements. However, these enzymes alone are not enough to give your body enough protection. With a boost from natural components like Glucoraphanin and Sulforaphane, their functionality and protective capacity are more effective. Make the right choice and include the supplement in your diet to enjoy the mentioned benefits and more. Detoxification is a significant part of adopting a healthy lifestyle. It not only protects your body from diseases but also, it is essential for clearing your mind and ensuring you can focus better on whatever you do.
- S National Library of Medicine, National Institutes of Health, Published 2012 Jan 24, Induction of Phase 2 Antioxidant Enzymes by Broccoli Sulforaphane, SekharBoddupalli, Jonathan R. Mein, ShantalaLakkanna, and Don R. James.
- Conaway C. C., Getahun S. M., Pusateri D. J., Topham D. K., Chung F. L. (2000). Disposition of glucosinolates and sulforaphane in humans after ingestion of steamed and fresh broccoli. Cancer38, 168–17810.
- Dinkova-Kostova A. T., Fahey J. W., Jenkins S. N., Shapiro T. A., Fuchs E. J., Talalay P. (2007). Induction of the phase 2 response in human and mouse skin by sulforaphane-containing broccoli sprout extracts. Cancer Epidemiol. Biomarkers, EPI-06-0934