Broccoli is a good source of many nutrients, and according to the World's Healthiest Foods website, some of those nutrients are concentrated in broccoli sprouts. Broccoli in both its sprout and grown forms is a good source of vitamins C, K, A, B1, B2, B3, B5, B6, folate and E. Broccoli also contains the minerals manganese, potassium, calcium, iron, magnesium, phosphorus and zinc. In addition, this nutrient powerhouse can supply the body with Omega-3 fatty acids, fiber and protein.
Disease Prevention
Broccoli and broccoli sprouts contain a non-nutritive phytochemical called glucosinolate. When you chop, chew and digest broccoli sprouts, the glucosinolate changes into compounds known as isothiocyanates, which may prevent the growth of many types of cancer, including breast and prostate. According to research conducted by Harvard and Ohio State universities, isothiocyanates may also prevent the development of bladder cancer.
One of these isothiocyanates is called sulforaphane. According to The World's Healthiest Foods website, sulforaphane prevents the overgrowth of H. pylori bacteria, a common cause of stomach ulcers. The University of California Newsroom also reports that some research shows sulforaphane causes antioxidant enzymes to increase in the airway. These enzymes help protect against the free radicals caused by tobacco smoke, pollen and other airborne contaminants.
How to Grow Sprouts
You can grow broccoli sprouts yourself at home. First, remove any debris, then rinse seeds in a small-holed colander to clean them. Stir them around and run water over them until it runs clear. After rinsing, cover the seeds with at least two to three times the amount of water in relation to the amount of seeds and soak overnight.
Spread your seeds in a seed sprouter or any container that allows water to drain. If the holes in your container are too large, line the container with cheesecloth. You want your seeds to remain moist, but not sit in water. Rinse them two or three times a day. After a few days, you should have edible sprouts that last well for a few days in the refrigerator.
Sprout Safety
From time to time, there are news stories about food poisoning related to sprouts. Any kind of sprout can be contaminated with E. coli or salmonella through the water used to soak and rinse them, or through dirty containers. The moist conditions needed for commercial sprouting is an ideal breeding ground for bacteria to multiply. Sprouting seeds at home is no guarantee of safety either since conditions are still perfect for bacteria. Washing either homegrown or commercial sprouts does not guarantee the removal of all bacteria, so people with impaired immune systems may wish to avoid eating raw sprouts.
To minimize the possibility of contamination, use only clean or even sterile containers for sprouting, and clean and rinse your sprouts with sterile water. Cooking sprouts in stir fry, soups or other dishes is the best way to guarantee safety. It does somewhat reduce the nutrient value, but it does not eliminate it entirely.
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