Greens Habit Guide
Active enzymes make a difference
Jump to recipeHow broccoli is processed affects how much sulforaphane it can deliver.
Broccoli contains glucoraphanin, the starting material for sulforaphane, and myrosinase, the enzyme that helps convert it. Some powders retain the starting material but lack an active enzyme.
In a small human study, researchers compared broccoli sprouts containing active myrosinase with a broccoli powder that lacked it. The sprouts produced nearly four times the sulforaphane recovery, measured through its breakdown products in urine.
Researchers measured how much of the consumed dose appeared in urine as sulforaphane-related compounds—a way of estimating how much the body had absorbed.
The sprouts in that study were air-dried and still had active myrosinase. The processing method determines what survives.
Fresh, raw broccoli greens supply the precursor and the naturally occurring enzyme together. That makes the enzyme an important part of their nutritional value.
Try this: a mango smoothie with melon greens
Blend half a frozen banana, half a cup of frozen mango, about an ounce of melon greens, half a cup of plain yogurt, and enough milk or your usual alternative to reach the texture you like.
Add a small piece of fresh ginger for a sharper flavor.