4 Interesting Facts About Glucoraphanin

By:Tori Schmitt, MS, RDN, LD

You probably already know that broccoli is a nutritious food – it is! Broccoli is full of fiber, potassium, vitamin C and vitamin K. But if you’re wondering what makes broccoli extra special when it comes to supporting health, it’s this: the important phytonutrient called glucoraphanin.

I know that may sound complex and confusing! But it’s actually pretty simple. What exactly is glucoraphanin? How does glucoraphanin function? Let’s talk about it with a couple of key facts!

Key Fact #1 Glucoraphanin is a phytonutrient

Glucoraphanin is a special “phytonutrient.” The root word “phyto” stems from a Greek word meaning “plant.” So, quite literally, phytonutrients are nutrients that come from plants! You may know that beta-carotene is found in orange vegetables and fruits, that lycopene is found in most naturally red foods, and anthocyanins are found in red and blue fruits, like berries. As it turns out, there are numerous important phytonutrients – one of which is glucoraphanin – and they each play a role in supporting optimal health.

Key Fact #2 Broccoli is a source of glucoraphanin

A variety of Brassica vegetables, including broccoli, kale, cauliflower and cabbage, feature phytonutrients.1 Yet, when it comes to the all of the valuable phytonutrients in broccoli, one stands out above the rest: glucoraphanin! In fact, the predominant phytonutrient in broccoli is glucoraphanin!2 It’s simple – when we eat broccoli, we get glucoraphanin.

Key Fact #3 Glucoraphanin converts to sulforaphane, which provides beneficial contributions to health

When you chop, cut and eat broccoli, a naturally occurring enzyme in broccoli called myrosinase converts glucoraphanin into sulforaphane. In the body, sulforaphane functions as an antioxidant to support the body’s own detoxification system. That’s right, your body has its own detoxification system and the phytonutrients in broccoli (namely, glucoraphanin) help your detoxification system do its job.

Key Fact #4 Getting glucoraphanin is easy!

It’s easy to get glucoraphanin! Because broccoli is a major source of glucoraphanin, simply enjoy broccoli more often to get more glucoraphanin.

Looking for fresh ideas to enjoy broccoli? Here are some nutritious (and totally delicious!) ideas to help you eat more of this healthy green vegetable:

• Serve broccoli on top of a salad with other foods full of phytonutrients, like kale,
strawberries, walnuts, salmon and a lemon-garlic dressing.
• Eat raw broccoli with a delicious dip like hummus or guacamole for a mid-day snack.
• Add frozen broccoli into homemade smoothies – you won’t even be able to taste it!
• Puree broccoli to make a broccoli pesto to spread over a sandwich, dip with vegetables, or
drizzle over whole-wheat noodles, bean pasta or “zoodles” (zucchini noodles).
• Add broccoli florets to your lunchtime wrap.
• Lightly steam broccoli for 3-5 minutes, drizzle with extra virgin olive oil, and sprinkle with
hemp hearts or pumpkin seeds for a savory side dish.

With the help of TrueBroc®, you can also enjoy glucoraphanin in additional nutritious ways:
• Pack Brassica Tea with TrueBroc® in your bag, backpack, purse or carry-on for glucoraphanin while you’re on the go.
• Swap out your usual morning cup of coffee for Brassica Coffee with TrueBroc®.
• Discover nutritious recipes using Brassica Tea and Coffee with TrueBroc® here [Link: https://truebroc.com/category/recipes/].
• Consider a dietary supplement containing glucoraphanin. Check with a qualified healthcare practitioner to determine what might be most appropriate for you!

What do you find most interesting about glucoraphanin? What is your favorite way to get this important phytonutrient? Let’s hear your thoughts! Share a message with me on Facebook [Link: www.facebook.com/yesnutritionllc] and tag my friends from TrueBroc® [Link: www.facebook.com/truebroc]! We look forward to hearing from you!

References:
1. Ishida M, Hara M, Fukino N, Kakizaki T, Morimitsu Y. Glucosinolate metabolism, functionality and breeding for the improvement of Brassicaceae vegetables. Breeding Science. 2014;64(1):48-59. doi:10.1270/jsbbs.64.48.
2. Cartea, Maria & Velasco, Pablo. (2007). Glucosinolates in Brassica foods: Bioavailability in food and significance for human health. Phytochemistry Reviews. 7. 213-229. 10.1007/s11101-007-9072-2.

Destination Detox – How to Detox While On the Go

An Interview with Ashley Koff, RD and author of The Road Trip to Better Health.

August is the month for last minute weekend getaways or for summer’s much anticipated week-long vacation. Families squeeze in a quick trip before the first day of school for many kids throughout the U.S. It may be easy to think you can splurge on salt, sugar and processed foods while you’re on the go, but your body shouldn’t be sacrificed just because you’re away from home. Just like any other day, you need to optimize your body’s systems, including its detox system.

The TrueBroc® team sat down with its scientific advisory board member, Ashley Koff RD, to learn how to detox while on the go.

TB: Everyone is talking about detoxification – how is it different from cleansing or a quick detox product you see at the store?
AK:
Our bodies have a lot to handle these days – stress, environmental pollutants, toxins, hormones – thankfully, the body comes equipped with a detoxification system that, given the right resources, can typically handle this workload.

A cleanse doesn’t have an actual definition. For some it’s reducing sugar or skipping alcohol, for others it’s only organic green juices and alkaline water for days or week(s) at a time. The idea of cleansing can involve removing or reducing offenders and perhaps adding certain foods or nutrients to help clean the body. Short and long-term effects depend on whether the cleanse matches a person’s body and the body’s needs.

Quick detox products run the gamut from unsafe to unhelpful most of the time, with a few exceptions. Quality detox products include nutrients that support the body’s detoxification system. That said, anything that says “quick detox” misses the fact that we should be detoxing daily to give our body the resources the detoxification system needs to do its job.

TB: If my body is detoxing every day, how can I best support it?
AK:
Look for broccoli or broccoli sprouts to get a quality dose of glucoraphanin. That said, the amount you get of this long-lasting antioxidant that supports detoxification will vary based on the batch of broccoli and how you prepare it. So eat your broccoli but if you seek consistent detoxification support add a supplemental dose of glucoraphanin like TrueBroc.

Prioritize Better Digestion. No detoxification efforts can be fully effective if your digestive system isn’t working better, not perfect, more often. Assess your digestion, then do the Digestive Tune It Up (as needed).

TB: How can I help support my detox system if I’m traveling or on the go constantly?
AK:
There are three easy steps that I share with my patients and practice myself.

  • Get in enough water throughout the day. What’s the right amount for you? Take the Better Water Evaluation.
  • Optimize digestion (see the tips I share in the Digestive Tune Up).
  • Order broccoli and pack Brassica® Tea or Coffee, which provides a standardized dose of TrueBroc and is easy to enjoy wherever you go – just add hot water (which helps with tip #1).

TB: Should I detox differently if I’m traveling to different climates – e.g. cold, tropical, humid/rainy, etc.? 
AK: While the detoxification system doesn’t have different needs, the environment will impact your body’s resource needs.

Cold climate: Warm up with broccoli roasted in olive oil, a bowl of soup and a hot cup of tea.

Tropical climate: enjoy the local flavors, adding pineapple, lemon, grapefruit and other citrus, as well as enjoying coconut water, which can make your perfect tropical Arnold Palmer (replace the lemonade with coconut water in your iced Brassica Tea).

TB: What’s in your travel bag?
AK:
I bring along my own arsenal to help aid my detox system…including Natural Calm magnesium, Sulforaclear® (supplement with TrueBroc) or Brassica Tea, and my Beauty Counter cleansing balm.

Recipe: Brassica Tea Poached Pear – National Hot Tea Month

There is no better way to celebrate National Hot Tea Month than with a new tea recipe, but this one is not for your traditional tea cup. Our friend and registered dietitian – Amy Fischer @thegreenfisch – is back with a new recipe that features Brassica® Tea with a poached pear.

Whether you make this as a sweet or savory dish, you will be adding the health benefits of broccoli. Yes, broccoli! Each Brassica Tea bag includes 15 milligrams of the phytonutrient glucoraphanin that is found at the highest levels in broccoli. Studied for decades, the glucoraphanin helps to optimize the body’s own detoxification system. This powerful nutrient tags toxins for elimination while aiding in the actual elimination process.

Brassica® Tea Poached Pear
Servings: 6

IngredientsIngredients
5 Brassica Tea bags

6 cups filtered water

¾ cup honey

1- 1 inch piece ginger

½ tsp. vanilla bean powder or 1 vanilla bean

3 Bosc pears

Mascarpone cheese, greek yogurt, coconut yogurt, ice cream, etc.

Granola

Parchment Paper

Directions

Bring 6 cups of water to a boil in a large saucepan. Add tea bags to boiling water, remove saucepan from heat and let tea bags steep for approximately 8-10 minutes. Squeeze excess liquid from teas bags in saucepan and discard.Peeling Pears

Add honey, ginger, vanilla bean powder to the tea, stirring until honey has melted. Bring tea to a simmer and cook for approximately 5 minutes.

Peel pears using a carrot peeler and leave stems intact. With a melon baller or small spoon scoop out seeds from bottom of each pear. Add pears to saucepan and simmer for approximately 15 minutes until pears are tender. Remove pears from liquid and let cool.

Boiling pearsContinue to simmer the liquid in pan until it is reduced by about half and thickens. Discard ginger pieces and let tea cool. Cut pears in half and spoon the reduced liquid over the pear. Serve with a dollop of mascarpone cheese, greek or coconut yogurt or a scoop of ice cream and granola.

True Detox Happens 365 Days a Year – 3 Steps to Make it Last

3 Steps to Make Your Detox Plan Last All Year from Ashley Koff RD

You are reading the latest detox headlines…

  • You can’t detox your body. It’s a myth.
  • The debate over juice cleanses and toxin removal
  • Detoxify your liver in two weeks
  • Three day detox cleanse

… and you are confused! Rightfully so.

True detoxification doesn’t happen in two days or five days. It happens 365 days a year. Every single body is equipped with its own detox system and the key is to find ways to support it every day.

Ashley Koff, RD, award-winning nutrition expert and creator of the Better Nutrition Simplified Membership, shares three simple steps to help you optimize the body’s detoxification system every day.

No. 1: Tackle Toxins
Limit exposure to, and consumption of, environmental toxins. When you can, opt for organic fruits and vegetables, as well unhealthy-body-graphicwebas natural household cleaners. Alcohol, cigarette smoke and diesel exhaust are other culprits to a stalled detoxification system.

No. 2: Eat Broccoli
Of all the cruciferous vegetables, broccoli has the highest levels of the phytonutrient glucoraphanin (glu·co·raph’·an·in). Studied for decades, glucoraphanin helps to optimize the body’s own detoxification system by upregulating the phase II enzyme system – essentially, it helps to tag toxins for elimination while aiding in the actual elimination process. Add broccoli (and glucoraphanin) to your plate every day with the help of these recipes.

No. 3: Drink to Detox
It is no surprise that our body needs water to function and our detox system is no different. To help get the recommend amount (approx. a half gallon) of water each day, be sure to guzzle some H2O before bed and as soon as you wake up – even before your morning cup of coffee or tea.

You can also get glucoraphanin from TrueBroc® in some of these Ashley Koff Approved (AKA) products – SulforaClear™ and OncoPLEX™, among others.

Recipe: Brassica Coffee Rub

It’s summer, your glass is filled with fresh brewed iced tea and your grill is fired up to cook your family a delicious meal. Reach for your Brassica Coffee K-Cup® pod and hold on to your taste buds. We have a new recipe from our friend Amy Fischer RD (@thegreenfisch) who incorporated our Brassica Coffee with TrueBroc® glucoraphanin into an amazing rub for your favorite protein (chicken, fish, beef, pork).

Brassica Coffee delivers 15 mg of the powerful antioxidant glucoraphanin from broccoli. When consumed, glucoraphanin helps to trigger antioxidant action lasting up to 72 hours, compared to other antioxidants that typically last only 3 hours.

Brassica® Coffee Rub

Ingredients:

Photo of Brassica Coffee Rub Ingredients4 tbsp. maple sugar or coconut palm sugar or brown sugar

1 K-Cup® pod of Brassica® Coffee with TrueBroc®

1 tbsp. sea salt

1 tsp. cacao

1 tsp. garlic powder

½ tsp. cumin

½ tsp. cinnamon

Optional: to add heat/spice: ½ tbsp. smoked paprika + 1 tsp. Chile powder

4 6oz. portions filet mignon

Directions:

1.) In a smPhoto of Brassica Coffee Rub Ingredients Mixedall bowl combine all ingredients (except for the meat) together well.

2.) Lightly coat each piece of tenderloin (or protein of choice) with olive oil and then rub approximately 1 tbsp. of mixture onto the meat. Let sit for approximately 1 hour at room temperature, covered, to absorb the spices before cooking.

3.) Keep any leftover rub mixture in an airtight container for ~2-3 months.

Share photos of your Brassica Coffee rub recipes that you create. We’d love to see them and profile them on our blog.

 

Ashley Koff, RD Shares Why Broccoli is Her Favorite Veggie with Dr. Oz

We caught up with award-winning nutrition expert Ashley Koff, RD, creator of the Better Nutrition Simplified Program to learn more about her recent appearance on the Dr. Oz Show and why broccoli is her favorite vegetable.

TrueBroc®: You recently professed your love for broccoli on the Dr. Oz Show. What is it about broccoli that you love so much?
Ashley Koff, RD: I was that “strange” kid who always loved eating broccoli. As a kid, I liked the taste and the brightly colored little trees. When I became a registered dietitian, I was excited to learn about all of the important vitamins, minerals and phytonutrients that are packed into my favorite food!

TrueBroc®: What part of the broccoli has the most abundant supply of nutrients?
Ashley Koff, RD: Let’s be clear, all of broccoli is good for you. The leaves and the stem have different nutrients and amounts of nutrients than the florets. So I think rather than ask what part has the most abundant supply, I would highlight why I love the leaves (calcium), the stems (fiber) and the florets (lots of vitamins but also the super detox hero, glucoraphanin, that I told Dr. Oz about – that’s where you find the most of it, and broccoli florets have more glucoraphanin than any other food).

TrueBroc®: You mentioned during the show that broccoli is great for detoxing. Why is it such a good detox food?
Ashley Koff, RD: So first off, I think it is key for us to be reminded that we all have a detoxification system – the body’s equipped to identify and remove toxins. Thus, the foods that contain the nutrients that support that system – both phases of it – are a major part of our nutrition needs. For example, to convert harmful toxins and used hormones (which can become harmful if not eliminated) into less harmful ones, the body needs lots of vitamins and minerals like B vitamins, magnesium as well as plant nutrients like milk thistle and quercetin to support these efforts. Antioxidants found in colorful fruits and vegetables, as well as the plant nutrients in nuts, seeds, grains and beans that help do the “clean up” work.

Broccoli contains the highest amount of the phytonutrient glucoraphanin, which the body uses as a key detox agent – especially for the second part – to convert and eliminate those tough toxins and used hormones.

TrueBroc®: If people don’t eat broccoli, are there other ways to get the detox benefits of its glucoraphanin?
Ashley Koff, RD: Absolutely. You can blend broccoli into your morning shake or smoothie to help mask the sulfur/bitter taste (my friend Tess Masters, aka The Blender Girl, recommends frozen as it virtually eliminates the broccoli taste). Also, a friend and fellow registered dietitian, Amy Fischer (@thegreenfisch) developed this broccoli protein smoothie recipe. Enjoy!

Broccoli Protein Smoothie Recipe

Broccoli Protein Smoothie Recipe

Serving: 1

Ingredients

3 broccoli florets

1/2 pear

1/2 banana

2 tbsp. protein powder

1 cup almond milk

1/2 cup coconut water

1/4 tsp. vanilla bean powder

Directions

Add all ingredients to high-speed blender and enjoy. Optional: add ice.

Broccoli Protein Smoothie

Recipe: Brassica Tea Poached Salmon

Do you love drinking a cup of Brassica Tea in the morning?  If you enjoy it in the morning, then you’ll be excited to hear that you can enjoy it in your dinner entrée too. Registered dietitian, Amy Fischer, created this Brassica Tea poached salmon recipe. Each tea bag includes 15 mg of glucoraphanin from broccoli to help boost your body’s natural detoxification pathways. Visit our tea store to purchase Brassica Tea with TrueBroc® in a variety of flavors – even decaf. Follow us @truebroc and Amy Fischer @thegreenfisch.

Ingredients for Brassica Tea Poached SalmonBrassica Tea Poached Salmon

Ingredients:

4 Brassica Tea bags

2 cups filtered water

4 cloves garlic

1 2-inch piece ginger root sliced

1 tsp. toasted sesame oil

2 tbsp. mirin

2 tbsp. gluten-free tamari

1 tsp. honey

1 tbsp. coconut oil

4 (4-6 ounce) skinless salmon fillets

Optional: Gomasio or sesame seeds and lemon

Directions: Add water to a large pot and bring to boil, add 4 Brassica Tea bags, turn down heat to lowest setting and let tea bags steep for approximately 5 minutes, squeeze teas in water and then discard. Add garlic, ginger, mirin, tamari and 1 tsp. honey.

In a separate large skillet, heat coconut oil over medium heat. Add salmon and sear on each side for about 3 minutes. Transfer salmon to the large pot with Brassica Tea to poach in liquid. Let sit for a couple of minutes or until salmon flakes easily.  Remove and serve with roasted broccoli and top with gomasio and lemon.  Serves 4.

Brassica Tea Poached Salmon Recipe

Jumpstart Your Day with this Nutrition Tip from Ashley Koff, RD

Sharecare logoOur nutrition consultant – Ashley Koff, RD – shares one of her top nutrition tips with the Sharecare team. This tip will set you up for success throughout the day.

The best part?  It features broccoli – whether it’s pureed in a juice, added to an omelet or baked in a muffin.

 

Year of You: Ashley KoffDietitian Ashley Koff Approved has a Year of You tip that gets you started on the right path first thing in the morning!

Posted by Sharecare on Monday, January 11, 2016

 

Spinach, Apple and Radish Salad with Brassica Green Tea Honey Vinaigrette

With apple season coming to a close, we’ve put together a delicious tangy spinach salad with apples, radishes and a green tea vinaigrette made from Brassica decaf green tea with TrueBroc® brand glucoraphanin. Not only do the radishes give this salad a zing, but they’re also packed with myrosinase and help to jump start the conversion of the glucoraphanin to sulforaphane. You’ll love this tasty antioxidant powerhouse.

Ingredients

– 3 cups baby spinach leaves
– 2 green apples, diced
– 2 radishes, thinly sliced Spinach-and-Apple-Salad-3
– 2 tbsp pomegranate seeds
– 2 tbsp feta, crumbled (optional)

Dressing:
– 1/4 cup Brassica decaf green tea with TrueBroc®
– 2 tbsp red onion, diced
– 1 tbsp honey
– 1/2 tbsp Dijon mustard
– 2 tbsp apple cider vinegar
– 1/2 cup extra virgin olive oil
– 2 tbsp fresh chopped chives
– salt and pepper to taste

Instructions:

Brassica Green Tea Honey Vinaigrette

1. Brew 1 cup Brassica decaf green tea as instructed on the package
2. In a large mixing bowl, add minced red onion
3. Combine additional ingredients one by one; honey, mustard, cider vinegar, olive oil
4. Add 1/4 cup brewed Brassica decaf green tea, mix well with whisk or fork
5. Add chives, salt and pepper to taste
6. Mix well
7. Let sit for 3 to 4 hours so flavors can infuse.

Toss baby spinach, diced green apples, radishes, and pomegranate seeds together. Top with with feta and Brassica green tea honey vinaigrette. Enjoy!

A “Radbroc” Smoothie Recipe

Broccoli and RadishesWhat do you get when you combine broccoli florets with radishes? A detoxification power couple.

Broccoli contains the phytonutrient glucoraphanin and the enzyme myrosinase. When we chew raw broccoli, the myrosinase and glucoraphanin interact to create sulforaphane, which is a potent antioxidant and detoxifier.

In addition to being another rich source of myrosinase, radishes are mostly composed of water. Water helps to keep the body hydrated and helps to support the efficiency of digestion, ensuring proper uptake of nutrients from the food we eat – like broccoli.

Our nutrition consultant, Ashley Koff, RD, developed the following smoothie recipe, featuring the power couple “Radbroc.” Enjoy!

Radbroc Smoothie Recipe

Ingredients
3 radishes, washed*
3 broccoli leaves*
1 cup broccoli florets*
1 serving plant protein powder*
1 cup unsweetened hemp milk
1 cup frozen mango
2 tsp coconut oil
Optional: 1/2 ripe banana

Directions
Place all items in a blender and purée.

Makes 1 large (meal replacement) serving or 2 side servings.
*denotes organic