with enzymes that destroy joint cartilage; and asthma, chronic ob- structive pulmonary disease, allergic rhinitis, and other inflammatory respiratory conditions, by means of its antioxidant effects.
Nrf2, Your Arteries, and Your Brain This same protein, Nrf2, whose activity is increased by sul-
foraphane, has been shown to protect blood vessels from athero- sclerotic plaque buildup in areas where they are most vulnerable to it. Other studies find that this sulforaphane/ Nrf2 pathway protects brain cells from free radical damage and inflammation, with possible benefits for neurologic diseases such as Parkinson’s and Alzheimer’s disease.
Sunscreen from Broccoli?
While it’s true that ultraviolet radiation (UVR) is considered to be the primary cause of skin cancer, the most common cancer in the U.S., the question of what the health-conscious person can do to protect themselves and their children against UVR has become a knotty one. To quote the Environmental Working Group’s Sunscreen Guide, “The best sunscreen is a hat and a shirt.” This is because of the array of toxic and carcinogenic chemicals (many of which are associated with increased risk of skin cancer!) that are present in just about all commercially available sunscreens (the exceptions use zinc or titanium as UV blockers). To complicate matters, Vitamin D formation in the skin is blocked by sunscreen, and this nutrient is just about impossible to obtain in optimal doses otherwise, except through supplementation. So the research discovery that sulforaphane in a topically ap- plied broccoli sprout extract both protects skin cells (for days after exposure) from the damaging effects of UVR and reduces the inflam- mation that can cause precancerous skin cells to become cancerous is important and exciting. Even better, it does this without interfer- ing with Vitamin D production in the skin. While it may be awhile before “sulforaphane sunscreen” is commercially available, it makes sense that keeping sulforaphane levels high within the body should create healthier skin – and given the recognized association between UVR damage and aging effects on skin, increasing intake of sul- foraphane could be part of an anti-aging strategy as well.
How Much Broccoli? By now you must be saying, “Show me the broccoli!” But
how much broccoli do you have to eat to get a decent amount of sulforaphane? Between one and two pounds a day of raw broc- coli will provide you with the recommended 50-100 mg daily dose of SGS, which should then convert into 2000-4000 mcg of active sulforaphane in the body. The broccoli must be raw, because sul- foraphane is largely inactivated by cooking; it should be noted also that the SGS content of broccoli varies widely. There is a product coming into stores called “Brocco Sprouts” (
www.broccosprouts. com), which are packaged broccoli sprouts. About 1 ounce (½ cup) is considered a serving, and one to two servings a day would ap- proximate the SGS levels noted above. (By the way, I have no affilia- tion with the company.) SGS supplements have been available for a few years. High quality products are standardized to provide about 50 mg of SGS per capsule from 500 mg of broccoli sprouts and/or seed, one or two capsules per day (divide the dose if taking two) is a typical recom- mendation.
A few additional considerations: 1) because SGS and Sul- foraphane improve Phase II detoxification, there could be an
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increase in metabolism of some pharmaceutical medications. However, there have not been noted drug interactions or toxic ef- fects in safety studies; 2) SGS is metabolized into its bioactive form, sulforaphane, by the act of chewing, and to some extent by probiotic microorganisms (bacteria) in the digestive tract; 3) there may be a synergistic effect between sulforaphane and the trace mineral sele- nium. So it could be a good idea to take a high-quality probiotic, and evaluate your diet and supplements for selenium sufficiency, to get the most benefit from sulforaphane.
Debra Gibson, N.D. practices naturopathic family medicine in her Ridgefield, CT office. She can be reached at 203-431-4443 or at drg-
ibsonsoffice@sbcglobal.net. See ad on page 20.
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