Broccoli sprouts can build up defenses

Mature broccoli is packed with vitamins, minerals, fiber and several phytochemicals that are proving to be powerful anti-cancer agents in the lab. Young broccoli sprouts, however, have a much higher concentration of two types of these cancer-fighting chemicals known as glucosinolates and isothiocyanates. Similar compounds are also found in other cruciferous vegetables, including Brussels sprouts, cauliflower, kale and mustard greens. To benefit from sprouts specifically, you can eat them alongside your chicken and mashed potatoes at dinner -- or you can pop a broccoli sprouts supplement in the morning and be done with it.

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-- Elena Conis

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Uses: Broccoli sprouts supplements are often taken in attempts to protect against, or help treat, cancer.

Dose: Manufacturers generally recommend daily doses of broccoli-sprouts supplements that provide 150 to 400 micrograms of sulforaphane, a break-down product of glucosinolate, daily. A serving of actual broccoli sprouts, however, may provide up to 100 milligrams or more of sulforaphane.

Precautions: Broccoli sprouts and their related supplements are safe, although they can cause gas.

Research: Diets high in cruciferous vegetables, such as broccoli, can help protect lab animals from cancer, and studies have also shown that people deficient in some of the chemicals found in broccoli -- namely, the carotenoids zeaxanthin and lutein -- have a greater risk of developing cancer than people who get a lot of such phytochemicals from their diets. The glucosinolate break-down products sulforaphane and indole-3-carbinol (I3C) have also been shown to prevent breast tumor growth in lab animals. Researchers at the Johns Hopkins University School of Public Health are investigating whether tea made from broccoli sprouts can help break down cancer-causing substances in the bodies of people at high risk for liver cancer. A small clinical trial published in Gynecological Oncology in 2000 suggested that I3C alone may help treat cervical cancer in women, but larger studies are needed.

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Dietary supplement makers are not required by the U.S. government to demonstrate that their products are safe or effective. Ask your healthcare provider for advice on selecting a brand.