The liver breaks down, synthesizes, & metabolizes compounds, including toxins to be excreted through urine or bowels. The liver also processes pharmaceuticals, nutrients, or hormones to be converted into a usable form. This is a 3 phase process.
Phase 1 - Biotransformation
Phase 2 - Detoxification - Conjugation
Phase 3 - Excretion
We discuss each one of these phases in more detail in the Better Liver program.
Isothiocyanates are a family of organic compounds found in cruciferous vegetables.
Sulforaphane is an isothiocyanate that activates various pathways which promote health.
Notable Sulforaphane Functions:
Activates Phase 2 Conjugation
Deactivates Phase 1 - biotransformation enzymes → deactivates carcinogens
Augments expression of NQ01 gene → increases glutathione (master antioxidant)
Activates NRF2 Pathway → activates a protein that regulates antioxidants
Sulforaphane is an important compound that deactivates carcinogens, drives healthy glutathione levels, and regulates antioxidants. Sulforaphane is known as the “most powerful superfood” available.
SO what does this all mean??
Decrease risk of cancer
Increase detoxification pathways
Decrease cardiovascular disease
Increase antioxidant production
Decrease risk of neurodegenerative disease
Anti Aging properties
Glucoraphanin is a precursor to sulforaphane.
Glucoraphanin is found in high concentrations in broccoli sprouts.
Myrosinase is an enzyme that breaks down glucoraphanin into sulforaphane. This enzyme is catalyzed through mastication, heat, pH, and pressure. One study found that heating your broccoli sprouts will increase the amount of sulforaphane. When sulforaphane is increased the health benefits of this powerful superfood are increased.
How to increase the bioavailability of sulforaphane in broccoli sprouts by 3x
Heat water to 70*C or 158*F
Thoroughly soak sprouts in heated water.
Soak for 10 minutes
Drain water & enjoy. Sprouts can be stored in the refrigerator for up to a week.
The optimal amount of broccoli sprouts to achieve wellness is about 60g a day. It can be blended in a smoothie and added to salads or soups.