Sulforaphane content of Kale
Started by
health_nutty
, Jan 31 2009 01:31 AM
3 replies to this topic
#1
Posted 31 January 2009 - 01:31 AM
I've read numerous places that Kale is supposed to be a good source of sulforaphane. Does anyone know a source for the concentration?
#2
Posted 31 January 2009 - 03:36 AM
From http://lpi.oregonsta...micals/isothio/
Thanks for pointing me to the data. How does Glucosinolate relate to sulforaphane?
The way I read the chart I should be eating kale for some phytonutrients and broccoli or broccoli sprouts for others.
Glucosinolate Content of Selected Cruciferous Vegetables | ||
Food (raw) | Serving | Total Glucosinolates (mg) |
Brussels sprouts | ½ cup (44 g) | 104 |
Garden cress | ½ cup (25 g) | 98 |
Mustard greens | ½ cup, chopped (28 g) | 79 |
Turnip | ½ cup, cubes (65 g) | 60 |
Cabbage, savoy | ½ cup, chopped (45 g) | 35 |
Kale | 1 cup, chopped (67 g) | 67 |
Watercress | 1 cup, chopped (34 g) | 32 |
Kohlrabi | ½ cup, chopped (67 g) | 31 |
Cabbage, red | ½ cup, chopped (45 g) | 29 |
Broccoli | ½ cup, chopped (44 g) | 27 |
Horseradish | 1 tablespoon (15 g) | 24 |
Cauliflower | ½ cup, chopped (50 g) | 22 |
Bok choi (pak choi) | ½ cup, chopped (35 g) | 19 |
Edited by RoadToAwe, 31 January 2009 - 04:01 AM.
#3
Posted 01 February 2009 - 01:08 AM
From http://lpi.oregonsta...micals/isothio/
<table> <table width="50%" border="1" cellpadding="1" cellspacing="1"><tr><td colspan="3"><strong>Glucosinolate Content of Selected Cruciferous Vegetables </strong></td></tr><tr> <td><strong>Food (raw)</strong></td> <td><strong>Serving</strong></td> <td><strong>Total Glucosinolates (mg)</strong></td>
</tr> <tr> <td>Brussels sprouts </td> <td>½ cup (44 g) </td> <td>104 </td> </tr> <tr> <td>Garden cress</td> <td> ½ cup (25 g)</td> <td> 98</td></tr> <tr> <td> Mustard greens</td> <td> ½ cup, chopped (28 g)</td> <td> 79</td> </tr> <tr> <td> Turnip</td> <td> ½ cup, cubes (65 g)</td><td> 60</td></tr><tr><td> Cabbage, savoy</td><td> ½ cup, chopped (45 g)</td><td> 35</td></tr><tr><td>Kale</td><td>1 cup, chopped (67 g)</td> <td> 67</td></tr><tr><td> Watercress</td><td> 1 cup, chopped (34 g)</td><td> 32</td></tr> <tr> <td> Kohlrabi</td><td> ½ cup, chopped (67 g)</td><td> 31</td></tr><tr><td>Cabbage, red</td><td> ½ cup, chopped (45 g)</td><td> 29</td></tr><tr><td> Broccoli</td><td> ½ cup, chopped (44 g)</td><td> 27</td></tr><tr><td> Horseradish</td><td> 1 tablespoon (15 g)</td><td> 24</td></tr><tr><td> Cauliflower</td><td> ½ cup, chopped (50 g)</td><td> 22</td></tr><tr><td> Bok choi (pak choi)</td><td> ½ cup, chopped (35 g)</td><td> 19</td></tr></table>
Thanks for pointing me to the data. How does Glucosinolate relate to sulforaphane?
The way I read the chart I should be eating kale for some phytonutrients and broccoli or broccoli sprouts for others.
#4
Posted 02 February 2009 - 11:27 PM
Sulforaphane is not present in cruciferous vegetables. But some of them have a sulforaphane precursor called glucoraphanin. When you inflict physical damage(like cutting) they release a enzyme myrosinase which reacts with glucoraphanin to form sulforaphane.
Kale is not a good source of glucoraphanin. The predominant glucosinolate in Kale is glucobrassicin which is an I3C precursor. If you are particular about sulforaphane your best bet is to eat broccoli sprouts.
Kale is not a good source of glucoraphanin. The predominant glucosinolate in Kale is glucobrassicin which is an I3C precursor. If you are particular about sulforaphane your best bet is to eat broccoli sprouts.
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