Sulforaphane benefits: How broccoli and Brussels sprouts may help reduce your cancer risk
December 01, 2025
Medically Reviewed | Last reviewed by Erma Levy on December 01, 2025
You may not have heard of sulforaphane, but you’ll definitely want its benefits.
This tiny, sulfur-based nutrient is one of the reasons why dark green vegetables like broccoli, Brussels sprouts and kale are so good for you.
“Sulforaphane is a powerful phytochemical,” explains Senior Research Dietitian Erma Levy. “That’s a naturally occurring compound found in plants. Research is starting to show it may help protect your body against cancer.”
The benefits of sulforaphane
Fortunately, you don’t have to do anything complicated to access sulforaphane. It’s found in all cruciferous vegetables, including:
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Collard greens
- Horseradish
- Kale
- Kohlrabi
- Mustard greens
- Radish
- Rutabaga
- Swiss chard
- Turnip
- Wasabi
- Watercress
All you have to do is steam the veggies or eat them raw. Roasting also retains most of their nutrients. But horseradish and wasabi are very spicy, so you’ll likely want to use those strictly as condiments.
Aside from easy accessibility, here are some other benefits of sulforaphane.
It neutralizes toxins.
Phytochemicals like sulforaphane are antioxidants that cancel out free radicals. Free radicals are tiny particles that weaken and damage healthy cells. They form in your body because of pollution, UV rays, food additives and preservatives, and even through natural processes like digestion.
It reduces inflammation.
Because sulforaphane neutralizes toxins, it also calms inflammation in your body. Inflammation has been linked to several kinds of cancer.
It may protect your DNA.
Some studies have shown that sulforaphane blocks mutations in DNA that lead to cancer.
It may slow tumor growth.
Sulforaphane has been shown to reduce the ability of cancerous cells to multiply. That means it may slow tumor growth or reduce its ability to spread to other parts of your body.
It may help regulate your hormone levels.
Sulforaphane may have a modulating effect on estrogen, potentially reducing the risk of estrogen-related cancers, such as breast cancer. But more research is needed to determine its long-term effects and efficacy.
Eat sulforaphane in plant form
The best way to access sulforaphane is by eating it in its plant form, along with a variety of other vegetables, fruits, nuts and whole grains. That’s because many other nutrients are present in plant foods, too — and it’s likely they all work together.
“We aren’t sure yet if it’s one phytochemical that’s working against cancer or if it’s a combination of all of them,” says Levy. “But many different phytochemicals have been shown to have anti-cancer properties. So, no one fruit or vegetable will provide everything your body needs.”
This means supplements are out. They isolate nutrients and remove many of the benefits of plants. Also out are broccoli-only diets.
“The best way to ensure you get all the benefits of your food is to eat a wide variety of different-colored plants,” notes Levy.
More about phytochemicals
Usually, sulforaphane is associated with leafy green vegetables, but they can also be purple, white or red. Plants of other colors contain different phytochemicals and antioxidants, too.
The way you cook vegetables can increase the amount of healthy nutrients available to you. Cooked tomatoes, for example, have more lycopene than fresh or raw tomatoes. Lycopene can also help reduce your cancer risk.
Whatever you do, try to avoid cooking methods that destroy the benefits of plants. This includes deep frying, adding a lot of sugar and coating vegetables in cream- or cheese-based sauces.
“Healthier cooking techniques such as steaming will ensure that you get the most out of your vegetables,” says Levy.
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Topics
NutritionMany different phytochemicals have been shown to have anti-cancer properties.
Erma Levy
Senior Research Dietitian