Greens Habit Guide
How broccoli activates cellular defenses
Jump to recipeSulforaphane helps activate your cells' defenses against oxidative stress—the chemical stress that can damage proteins, cell membranes, and DNA.
It does this through Nrf2, a protein that switches on genes involved in cellular protection. These genes help your cells make glutathione and protective enzymes. Glutathione helps neutralize reactive molecules and works with enzymes to process certain harmful chemicals for removal.
Broccoli supplies the ingredients to make sulforaphane. When you cut or chew it, a plant compound called glucoraphanin meets an enzyme called myrosinase. The enzyme starts the reaction that produces sulforaphane.
High heat can inactivate myrosinase. In one small human study using mature broccoli, sulforaphane bioavailability was about eleven times higher from raw broccoli than from cooked broccoli.
Add raw broccoli greens after cooking, once the food is warm and comfortable to eat without burning your mouth, to help preserve the enzyme.
Try this: shakshouka with broccoli greens
Soften a little diced onion and bell pepper in olive oil. Add a minced garlic clove, a cup of crushed tomatoes, half a teaspoon each of cumin and smoked paprika, and a pinch of salt. Simmer until the sauce thickens.
Make two wells, crack in two eggs, cover, and cook until the whites and yolks are set. Spoon onto a plate, let it cool until it's warm and comfortable to eat without burning your mouth, then add broccoli greens and crumbled feta. Serve with bread for the sauce.