Why Sulforaphane in broccoli supports hormonal balance, are you getting your daily dose?

Ask any nutritionist to name a food that supports women’s hormonal health, broccoli would be the first thing we would suggest. Broccoli and female hormonal health go so well together thanks to a specific compound it contains called sulforaphane.

Sulforaphane is a completely natural bioactive compound found in cruciferous vegetables and broccoli is a rich source along with broccoli sprouts.  Known for their bioactive effects that send signals to cells to support detoxification mechanisms and the production of certain enzymes that drive up antioxidants and the optimal pathway of oestrogen hormone metabolism.

Women need oestrogen for so many processes in the body including maintaining brain function, libido, heart health, for the preventions of osteoporosis, bone fractures & immune support and fertility to name but a few, but we need it in the right balance. Too little can cause problems to the above body systems but too much can also upset the balance too.  

Are you Oestrogen dominant or taking oestrogen HRT?

Producing enough oestrogen is one thing especially when it comes to the Menopause, we can’t get enough of it to keep us well, but on the flip side during peri-menopause (the time before Menopause) hormones can fluctuate and you may find you’re having higher than normal oestrogen levels. Or you may have an unfavourable genetic disposition on the CYP1B1 gene that doesn’t allow for good oestrogen balance.

This can be a dangerous time for some, as too many circulating oestrogens for long periods of time can not only be linked to mood swings, fluid retention and heavy periods, but may also lead to conditions like ovarian cysts, fibroids, thickening of the uterine lining (endometrial hyperplasia) and even oestrogen related breast, ovarian and endometrial cancers. Please speak with your GP if you are concerned about this or you feel you need further investigations.

Detoxifying high oestrogen metabolites levels from the body is key

Our genetics play a huge role in the detoxification process of hormones,  but what can also influence our genetic behaviour (expression) when it comes to detoxifying hormones is the environment we bathe our genetics in.

What we eat, drink, internal and external pollutants we breath in like C02, pesticides, Aerosols, cleaning and hair products we use daily can all impact our genetics. Even certain chemicals in skin products and plastics bottles we drink from can act like oestrogen and express the naughty side of our DNA, if we use them too often, they can create havoc with our hormonal health.

On the other-hand if we were to support our genes by giving them a little push in the right direction with the right food and environment, and by understanding what nutrients we need to perform better, we can turn the outcome around. Its what we call in the nutritional world ‘nutrigenomics’(science of food and environment on our genetics).

When it comes to supporting my clients hormonal health, apart from requesting hormonal and genetic testing, one of the things I tend to suggest is to increase more sulforaphane rich food (found in cruciferous vegetables) to the diet by introducing more daily amounts of broccoli is a good start, 75g-100g per day (large handful) with your main meal, along with introducing an additional 60g of broccoli sprouts to the diet too. They can be put in salads or smoothies. And even if your hormones are in balance, there is no harm in consuming these powerful antioxidant foods, in fact most people would benefit from having it their daily diet including the whole family!

Other Cruciferous vegetables you can add to your daily food list  

Some of us have concerns about the impact of cruciferous vegetables on thyroid function, that’s because they contain goitrogens that can disrupt the thyroid gland by inhibiting iodine, but you would have to be consuming mega amounts, for example, 1k of raw cruciferous vegetables daily for disruption to happen. But don’t worry, What negates this is cooking/steaming them, as this breaks down the goitrogens and therefore the problem.

Tip

How to grow your own broccoli sprouts @ https://sproutpeople.org/