3 replies to this topic

[health_nutty]

I've read numerous places that Kale is supposed to be a good source of sulforaphane. Does anyone know a source for the concentration?

[RoadToAwe]

From http://lpi.oregonsta...micals/isothio/

   

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.

[health_nutty]

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.

[RoadToAwe]

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.