There is a mighty little food that if consumed daily can reduce the incidence of heart attacks, enhance metabolism, reduce obesity and clear brain fog.  And you can grow it organically at home on your windowsill. 

The key to all of its power, is a healthy liver.  The liver is responsible for over 500 functions in the body, but its overall job is to clean toxins out of the body and blood and to decide whether fats are stored, used for energy or shipped around the body.  But, it also manages the metabolism, regulates blood sugar and energy supply, processes proteins and amino acids, controls detoxification and hormone balance and influences gut and microbiome metabolism, which influences appetite, inflammation and energy expenditure.  The liver is the only organ in the human body that can regenerate itself if part of it is removed, which speaks to how essential it is for wellness.

When the liver is healthy, metabolism is efficient, meaning that the blood sugars are kept steady, fats are burned instead of stored, toxins are cleared efficiently and appetite, hormones and insulin are regulated. 

But when the liver gets clogged with fats or toxins, toxins spill into other organs and cause stress, inflammation and blockages elsewhere and fat deposits are more likely to settle on the organs.  As we age, our metabolism naturally slows down, and, so in even healthy people, gaining weight becomes common and can become a significant health risk.  And the liver plays a significant role in why that is the case.

The Liver and the Heart

The liver and the heart share a beautiful relationship.  They are intimately connected and work in constant partnership, with a quarter of the blood pumped by the heart flowing directly through the liver, where it is filtered, detoxified and rebalanced, before returning to circulation.  When the liver is healthy, it regulates cholesterol, blood sugar and hormones, ensuring that the heart receives clean, nutrient-rich blood and balanced lipids.  But when the liver becomes fatty or inflamed, it releases triglycerides, oxidised low-density lipoprotein (LPL), and inflammatory molecules that strain the arteries and accelerate cardiovascular ageing. 

Studies show that individuals with non-alcoholic fatty liver disease can be up to 64% more likely to develop heart disease, with systemic inflammation and insulin resistance forming the bridge between the two.  The liver’s ability to manage fat and glucose directly influences the heart’s workload, meaning that detoxifying and restoring liver function can ease cardiac stress, lower cholesterol and improve circulation.  Researchers from the European Association for the Study of the Liver have reported that for those with Fatty Liver Disease, it is cardiovascular disease, and not liver failure, that is their leading cause of death.  The health of one organ mirrors the other.  When the liver is clean, calm and efficient, the heart beats stronger, the blood flows clearer and the entire metabolic system moves in harmony.

Heart disease is the leading cause of death in the US and Europe, largely due to factors like hypertension, poor diet, obesity and a sedentary lifestyle.  But, surprisingly, it can instead be because the liver is in poor health that the heart has been predisposed to poor cardiovascular health.  In lengthy studies involving millions of people, those with NAFLD were shown to be about 30-60% more likely to develop heart failure compared to those without liver disease.  In many analyses, the increased risk is independent of traditional risk factors like diabetes and hypertension, making this finding profound.

What is Liver Disease?

Fatty Liver Disease (NAFLD) is characterised by excessive fat accumulation in the liver cells, not attributable to alcohol consumption.  This condition is closely linked with metabolic syndrome components such as obesity, insulin resistance and the metabolic disorder dyslipidemia.  Over time, NAFLD can progress to more severe liver conditions, including non-alcoholic steatohepatitis (NASH), fibrosis and cirrhosis.  Alcohol-Related Liver Disease plays out in a similar way, over-exposing the liver to inflammation, toxic stress and scarring.  However, as we have seen, Liver Disease is also a significant risk factor for cardiovascular diseases, for example coronary artery disease and stroke, due to mechanisms like chronic inflammation, oxidative stress and dysfunction of the cells lining the heart and lymphatic system.  So, what can we do about it?

A Mighty Little Food

The mighty little food, the unsung hero of preventing heart attacks, strokes and liver disease, the unassuming little plant addition to your smoothie, or salad or even eaten raw as a snack, is broccoli sprouts.  What are broccoli sprouts? 

Broccoli sprouts are the tender young shoots of the broccoli plant (Brassica oleracea var. italica), typically harvested just three to five days after germination, meaning that they can be grown easily and plentifully at home.  

They look a bit like alfalfa or mung bean sprouts, pale green and delicate, but unlike alfalfa or mung bean sprouts, nutritionally, they are in a different league.  These are the superheroes of the micro greens. 

These young sprouts have garnered attention for their impressive health benefits, in enhancing liver function, improving metabolism, mental clarity and promoting overall well-being particularly due to their high content of a potent antioxidant called sulforaphane.  So, what is sulforaphane? 

What is Sulforaphane (SFN)?

Sulforaphane is a naturally occurring isothiocyanate (compound) found in cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), but especially in broccoli sprouts.  Research indicates that sulforaphane possesses strong antioxidant and anti-inflammatory properties, which contribute to its health-promoting effects.  It is a potent bioactive compound that exerts multiple beneficial effects on both liver and cardiovascular health.  It’s antioxidant benefits reduce oxidative stress, a key contributor to liver damage and atherosclerosis.  It’s anti-inflammatory benefits decrease the production of pro-inflammatory substances and chronic inflammation is a central factor in the progression of both NAFLD and CVD.  SFN has been shown to improve insulin sensitivity, reduce hepatic (liver) glucose production, and modulate lipid metabolism, addressing the metabolic disturbances associated with NAFLD and reducing cardiovascular risk factors, all of which contribute to a healthier heart and body.

Growing evidence shows that broccoli sprouts may do more than just protect the liver, they may actually help it to heal.  Human clinical trials have demonstrated measurable improvements in liver function after regular consumption of broccoli-sprout extracts rich in glucoraphanin, the natural precursor to sulforaphane.  In a double-blind placebo-controlled study from Japan, Kikuchi et al. (2015) found that men with mild liver abnormalities who took broccoli-sprout extract for eight weeks had significant reductions in ALT and γ-GT, two key liver enzymes linked to liver damage and fatty buildup.  Similarly, a 2022 randomised trial by Satomi et al. reported improved antioxidant capacity and lower liver biomarkers in adults with high-to-normal enzyme levels.  Larger community trials in China also showed that daily broccoli-sprout beverages enhanced detoxification pathways, increasing the excretion of harmful pollutants such as benzene and acrolein, a sign of stronger liver clearance and reduced oxidative stress.  

These effects are driven by sulforaphane’s activation of the Nrf2 pathway, which increases the body’s own antioxidant and detox enzymes while suppressing inflammatory substances (such as TNF-α and IL-6), helping to reduce fat accumulation and cellular injury in the liver.  While it would be premature to claim that broccoli sprouts can “cure” advanced liver disease because the trials haven’t yet been done, the clinical evidence that we do have clearly shows that they lower liver enzymes within eight weeks, which are the markers that prove enhanced detoxification capacity and improved liver function and metabolic health. 

But this phenomenal antioxidant isn’t just good for heart and liver health.  It’s also linked to reduced brain fog, reduced hormonal symptoms in menopause, and even reduced mental disorders such as depression and schizophrenia.

A study published in the journal Nutrients highlighted that sulforaphane can mitigate neuroinflammation and oxidative stress, both of which are implicated in cognitive decline and brain fog.  This is because sulforaphane can cross the blood-brain barrier to exert the neuroprotective effects.  Dr. Jolene Brighten, in the article “Sulforaphane Benefits for Hormone Balance and Health,”published in PMC (PubMed Central) said that, “One study found that women with higher intakes of sulforaphane reported fewer menopausal symptoms.”  In another article on the same platform, “Sulforaphane: Benefits, Side Effects, and Food Sources”, reported that “Sulforaphane may help reduce levels of a compound called glutamate, which has been linked to disorders like depression and schizophrenia.”  Research from Johns Hopkins Medicine found that sulforaphane-rich broccoli sprout extract may help “restore brain chemistry imbalances associated with schizophrenia, potentially reducing the need for high doses of antipsychotic medications.”

Getting the Benefits

Broccoli sprouts, through their rich sulforaphane content, offer a natural and effective approach to mitigating the effects of fatty liver disease and reducing cardiovascular risk.  Incorporating these sprouts into the diet can complement other lifestyle modifications aimed at improving liver and heart health.  As research continues to unfold, broccoli sprouts are emerging as a cornerstone in the prevention and management of metabolic and cardiovascular diseases.

Embarking on a 45-day journey with broccoli sprouts can lead to noticeable improvements in liver health, metabolism and mental clarity.  This plan, combined with a balanced diet and regular physical activity, can aid in reducing belly fat, alleviating brain fog, and promoting liver regeneration.

So, how much and how often do we need to eat this tiny powerhouse, to get the proven benefits? Consuming around 70-100g (between 1 and 1.5 cups) of fresh broccoli sprouts a day has been shown to deliver about 30–70 mg of sulforaphane.  This is vastly higher than the same weight of mature broccoli, which contains only ~0.5–2 mg of sulforaphane.

As well as sulforaphane, 70-100g of broccoli sprouts also provide, along with 25–35 calories, 2–3 grams of protein, fibre, and significant vitamins C, K and folate.

This little nutritional powerhouse has a slightly peppery taste and is best prepared and eaten raw or lightly steamed, but to maximise sulforaphane, sprouts should be finely chopped and left to sit for 5–10 minutes before consumption, activating the myrosinase enzyme that converts glucoraphanin to sulforaphane.  Light steaming (≤2 minutes) can also preserve or slightly increase sulforaphane, but longer cooking, boiling, or microwaving destroys the enzyme and dramatically reduces the yield.

Adding the sprouts to a salad or sandwiches is effective but crush or chop them and then let them sit briefly (5-10 minutes) to allow for the  glucoraphanin to sulforaphane conversion, before consumption.  Don’t leave the salad/sandwich for longer than 30 minutes or the yield will drop as the compound begins to degrade.  Pairing the sprouts with mustard seeds, radish, or a small amount of healthy fat (Olive Oil or Avocado Oil) can further enhance absorption.

A method for adding the sprouts to a smoothie, to maximise the yield of sulforaphane, is as follows.  Wash and chop or lightly crush the sprouts.  Even if your blender will chop them, lightly crushing them helps activate myrosinase.  Add to the smoothie ingredients and blend gently, keeping the enzyme still active.  Let the smoothie sit for 5–10 minutes before drinking, allowing the glucoraphanin in the sprouts to fully convert to sulforaphane.  Keeping the smoothie in the fridge, cool and out of direct sunlight, during this brief wait will prevent degradation of the sulforaphane.

Grow Your Own

Growing your own broccoli seeds for a constant supply of broccoli sprouts is easy and fun to do!  Into a large, wide-mouth jar or sprouting tray, put 2-3 tablespoons of washed organic sprouting seeds and cover with water.  Place a mesh lid, cheesecloth, or sprouting lid over the opening of the jar and place in a dark, room temperature (such as a cupboard) to soak for 8–12 hours.  After soaking, rinse seeds with fresh water and drain completely.  Place the jar at an angle upside-down so excess water can drain.  Keep it in a dark, room-temperature spot (18–24°C / 65–75°F).  Rinse seeds with fresh water 2–3 times per day and drain each time.  This prevents mould and keeps sprouts hydrated.  Within 1–2 days, seeds will start sprouting tails.  By day 3–4, most sprouts are 1–2 cm long.  

On day 5, you can move the jar into indirect sunlight for a few hours to green the sprouts.  This is cosmetic and slightly boosts vitamin C but does not significantly affect sulforaphane levels.  The sprouts are ready to harvest when they are still tender, bright green, and before the first leaves open fully.  Rinse thoroughly and remove hulls if desired.  Pat dry with a clean paper towel and they are ready to use.  store in a cool, dark place.  Having several jars growing seeds at any given time will always give you a fresh supply and mean that you can have the optimal 5-day-old sprouts every day.

Enjoy!