Broccoli contains sulforaphane — one of the most studied anti-cancer and detoxification compounds in plant food. Also the highest-yield DIM precursor (glucosinolate) for estrogen metabolism and fibroid management. One cup provides 135% of vitamin C, significant folate, calcium, and iron.
Available everywhere at low cost. Frozen broccoli retains most nutrients. Broccoli sprouts increasingly available at Whole Foods and farmers markets.
Sulforaphane activates the Nrf2 pathway — the master regulator of cellular antioxidant defenses. Protects DNA from oxidative damage. DIM (produced from glucosinolates during digestion) supports the liver's Phase II estrogen metabolism — the direct mechanism for reducing estrogen dominance in fibroid management. Critical preparation note: the enzyme (myrosinase) that converts glucosinolates to sulforaphane is DESTROYED by cooking. Raw broccoli or lightly steamed (3-4 minutes max) produces the most sulforaphane. Sprinkling raw broccoli sprouts on cooked broccoli restores the enzyme.
Eat raw in salads or as a snack. Steam for 3-4 minutes maximum — this preserves glucosinolates. Do NOT boil or microwave for extended periods. Broccoli sprouts (available at health food stores) have 10-100x more sulforaphane than mature broccoli — add 2 tbsp of sprouts to any salad.
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