Sulforaphane Who?
It's time that all mammas knew about sulforaphane. We know you are one busy woman who probably does not have time to be researching compounds found in cruciferous vegetables…. so we did that for you. Sulforaphane is an antioxidant-rich phytochemical that is found in veggies like broccoli, kale, cabbage, collard greens, and cauliflower. This crazy compound has been all the rage in recent research regarding its incredible general health benefits, and it is receiving even more praise for its possible prevention and/or symptom reduction in autism spectrum disorder (ASD). The Centers for Disease Control and Prevention estimates that 1 in every 54 children today are on the autism spectrum, and sulforaphane seems to miraculously target some of the leading causes ASD. Let us tell you a little bit about how it works
We all know that stress is hard on our bodies. As you can imagine, when your brain is stressed out, it does not function optimally. There is a particular type of stressor in the brain however, that is called oxidative stress, which is where there are too many nasty free radicals in the brain (bad stuff), and not enough antioxidants (good stuff). This type of stress, along with a difficulty responding to any antioxidants may already be there, is prevalent in individuals with ASD and other disorders. What is awesome about sulforaphane, is that it not only supplies an insane amount of antioxidants, but it helps the brain absorb them as well (Singh et al., 2014).
In addition, there is something in the brain called Nrf2, which is a transcription factor that helps reduce environmental stress. Remarkably, sulforaphane can actually help the brain produce Nrf2, which means the brain can fight harder against that no-good environmental stress (Yang, Palliyaguru, & Kensler, 2016)
If those benefits were not enough, sulforaphane also helps strengthen our mitochondria, which serve as the powerhouses of our cells. Mitochondrial dysfunction is also common in children with ASD, which leads to (you guessed it)... free radicals! Cruciferous vegetables, and namely sulforaphane, can help to actually enlarge the mitochondria, which may make it function more efficiently (Singh et al., 2014).
Finally, sulforaphane is extremely anti-inflammatory. Inflammation, particularly in the brain, can have some really negative effects. This cruciferous crusader can really help to reduce inflammation, which means a much happier, healthier mamma, and babba (Young et al., 2016).
Throw some delicious raw kale in your morning smoothie, or enjoy some raw broccoli with a few dollops of protein-packed hummus as a delicious snack.
*Do not be fooled by the cute green pills that are advertised on the market to have multiple servings of greens, because they are not nearly as potent as the real plant food.
* It is also important to note that this magical enzyme cannot withstand heat, so it is best to consume these particular veggies raw. Since raw broccoli or kale doesn’t appeal to most people (totally understandable), we recommend just hiding it in a delicious smoothie. You probably won’t even be able to taste it! Plus, the fact that these vegetables are packed with tons of gorgeous fiber, vitamins A, C, K, B6, calcium, and folate doesn't hurt either!
Dr. Michael Greger M.D. FACLM, who we are obsessed with here at Cha Cha Mamma, recommends in his book, “How Not To Die”, that pregnant mamas should include sulforaphane in their diets, as a potential preventative and health-promoting measure for their Babbas….so get to chomping mammas!
*Here are some gorgeous smoothie recipes that are chock-full of sulforaphane and tons of other nutrients!
Sulforaphane Smoothies:
Green Machine:
1 cup of frozen organic wild blueberries
1 ripe banana (frozen for a thicker consistency)
1/2 cup of raw organic kale
2 tbsp of organic ground flax seeds
1/2 cup of almond milk
Blend all of the ingredients in a high speed blender and enjoy!
Mango Nut
1/2 cup of frozen organic mango
1 ripe frozen banana
1/2 cup of raw organic kale
2 tbsp of organic hemp seeds
1/2 cup of oat milk
Blend all of the ingredients in a high speed blender and enjoy!
Blenders We Love!
1. Vitamix E310
2. Nurtibullet Blender Combo
