In my previous post I briefly mentioned cruciferous vegetables. Also, in my post about my veggie shake I include broccoli sprouts in the ingredient list (again, cruciferous veggies). Cruciferous vegetables are essential and I was inspired by Dr. Rhonda Patrick to add them to my diet!
If you haven’t heard of her or you haven’t seen her website stop everything you’re doing and check her out! Dr. Rhonda Patrick is a biochemist and has her Ph.D in biomedical science. She’s incredibly intelligent and knowledgeable about all things nutrition.
I first discovered her while listening to The Joe Rogan Experience podcast (big surprise) and I was immediately inspired. I listened to the same podcast about three times.
Dr. Rhonda Patrick doesn’t follow the ketogenic diet, but I learned how to optimize my nutrition from her. Science has always interested me and learning what each and every food you consume does on a chemical level in your body is fascinating.
One of the most important things that I have learned from Dr. Rhonda Patrick is that sulforaphane is essential and it is derived from cruciferous vegetables.
What are cruciferous vegetables? Broccoli, brussel sprouts, bok choy, cabbage… you get the idea.
In this video Dr. Rhonda Patrick discusses the benefits of sulforaphane. If you’re interested in science I highly recommend watching it, but if you just want the cliff notes keep reading!
Benefits of Sulforaphane:
- Reduces all cause mortality (non-accidental deaths including disease and cancer).
- Deactivates genes that involve inflammation therefore reducing overall inflammation in the body.
- Activates antioxidant genes.
- Slows the rate of DNA damage (which helps with the aging process inside and outside).
Dr. Rhonda Patrick recommends eating broccoli sprouts to optimize sulforaphane because broccoli sprouts have about 100% more sulforaphane than regular broccoli. It’s so easy to sprout these! (An upcoming post will be a tutorial on how to sprout them at home!)
She also explains, in a different podcast, that freezing your broccoli sprouts can double the amount of sulforaphane in them! This is why I freeze mine for the shake so I don’t have to use as much!
If you’re like me you also want to cook some of your cruciferous veggies. Dr. Rhonda Patrick recommends lightly steaming your veggies for 3-4 minutes (overcooking can deactivate the sulforaphane production but lightly steaming can actually increase the production). This is why I don’t overly cook my brussel sprouts and I add them into the pan at the very end.
I hope you find this useful and informative! If you’d like me to write more posts like this please let me know!
Also check out her podcasts on The Joe Rogan Experience here: