The Nutritional Value Of Broccoli Sprouts

Broccoli sprouts come from three- to four- day old broccoli plants. They resemble alfalfa sprouts but can be steamed or eaten raw, like other vegetables. These nutrition powerhouses are low in calories, contain protein and are high in phytochemicals, which are health-promoting compounds found in plant foods, according to the American Cancer Society.

The Basics

Broccoli sprouts are in the same family as cauliflower and cabbage, a cruciferous vegetable. A half-cup serving of broccoli sprouts provides 16 calories, 1.4 g of protein, 1.9 g of carbohydrates, less than 1 g fat, 0 g of sugar, 0 mg of cholesterol, 2.88 mg sodium and 1.1 g dietary fiber, according to the USDA National Nutrient Database for Standard Reference. Thirty-five percent of the calories in broccoli sprouts come from protein. This vegetable is low in calories but rich in nutrients essential for human health, such as vitamins A, C, E and calcium, among others.

Phytochemicals

Phytochemicals play an important role in reducing the risk of developing cancer, according to the Stanford Medicine Cancer Center. Some of the major phytochemicals in broccoli sprouts include glutathione, the carotenoids, thiols, indoles and monoterpenes. Glucoaphanin is a phytochemical found in broccoli and a precursor of sulforaphane or SGS. Sulforaphane protects cells and stimulates the body's immune system. A study conducted by Johns Hopkins University scientists in 1992 found that the SGS concentration in broccoli sprouts is 20 times higher than the concentration in full-grown broccoli plants.

Anti-Cancer

Eating broccoli sprouts may decrease your risk of developing skin, lung, stomach, breast, prostate, colon and bladder cancers by detoxifying or neutralizing carcinogenic stubstances in the body, according to a study published in "Cancer Epidemiology" in November 2005. A 2005 study, published in the journal "Lancet" concluded that consumption of cruciferous vegetables is particularly protective against the development of lung cancer. Researchers believe that much of the benefit is due to the effect of sulforaphane on damaged cells. It inhibits disease progression by initiating damaged cell death.

Heart Health

Sulforaphane is best known for its anti-cancer effects, however, this powerful compound also appears to lower blood cholesterol levels, promoting cardiovascular health. According to results of a study conducted at the Japan Institute for the Control of Aging, individuals who consumed 3.5 oz. of broccoli sprouts daily for one week not only had lower total blood cholesterol levels but higher HDL or "good" cholesterol levels. In addition, sulforaphone may protect LDL or "bad" cholesterol from oxidation, which leads to plaque adhering to artery walls, causing atherosclerosis.

Safety Precautions

It is important to note that eating raw sprouts can be dangerous, as they may be contaminated with E. coli or salmonella. Because of this risk, the Food and Drug Administration or FDA requires commercial farmers who grow broccoli sprouts to follow seed sanitation protocols. Broccoli sprout seeds must be soaked and sterilized with calcium hypochlorite prior to sprouting, followed by a thorough rinsing to remove residue. This helps keep the sprouts free of contamination. An additional precaution, required by the FDA, is that these commercial growers test their sprouts for E. coli and salmonella before they are sent to the marketplace.