The power of broccoli shots
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You’ve heard of ginger shots, and you might have even heard about wheatgrass shots – but the latest down-it-in-one wellbeing drink that is trending, is a broccoli shot. The concentrated drink, made from young broccoli sprouts, has started to appear in health stores and is being consumed by gym goers and runners. Before you turn your nose up at the thought of an intense hit of the leafy green vegetable, you should discover the benefits.
It's not surprising that broccoli is back in the headlines. The cruciferous vegetable, which is packed with nutrients, has long been known as a superfood as it’s a great source of fibre, vitamins and antioxidants. There’s even evidence that it has powerful health benefits and it could even help prevent cancer and heart disease. Get all that goodness into a shot, and it’s not surprising there’s a growing interest.
Women's hormone health Alison Bladh , and author of Have a Magnificent Menopause says that broccoli shots have exploded in popularity for one key reason. ‘Sulforaphane, a powerful compound found in high concentrations in broccoli sprouts that has been extensively studied for its health benefits, particularly in detoxification, hormone balance, inflammation reduction, and even cancer prevention.
‘But here’s the twist: most people don’t actually get much sulforaphane from eating regular, cooked broccoli. Sulforaphane isn’t present in its active form in the vegetable, it forms only when glucoraphanin (a compound in broccoli) combines with the enzyme myrosinase, which happens when broccoli is chopped, chewed, or lightly steamed. Cooking at high heat often destroys myrosinase, significantly reducing the sulforaphane yield.
‘Broccoli sprouts, however, contain 20 to 100 times more glucoraphanin than mature broccoli and that’s what’s being concentrated into these trendy ‘broccoli shots.’
Alison explains that the short are a convenient way to deliver a therapeutic dose of sulforaphane in a form that bypasses the need for perfect cooking methods or enormous servings of broccoli.
‘In the wellness world, where people are looking for fast, effective ways to boost detoxification, balance hormones naturally and protect against disease, broccoli shots have found their niche,’ Alison says.’ They appeal particularly to biohackers, health-conscious individuals, and those seeking targeted health benefits without overhauling their diets.
‘We’re also seeing more research-backed supplements and functional foods entering the market that aim to standardise sulforaphane content something whole food broccoli can’t guarantee. That makes these shots appealing not just to consumers but to functional medicine practitioners and nutritional therapists like myself, who often use broccoli extract therapeutically.
‘Broccoli shots are the modern response to a known challenge: how to get a consistent, powerful dose of one of nature’s most beneficial compounds without needing to eat mountains of raw or sprouted broccoli every day.’
Rania Salman, a Nutritionist listed on Doctify, a healthcare review platform agrees. ‘Broccoli sprout-based shots offer a highly concentrated dose — up to 100x more sulforaphane than regular broccoli.
‘For some people, it is an easy way to support our body's natural detox systems, reduce chronic inflammation, and help to support health without needing to eat kilos of florets.
‘Sulforaphane helps neutralise carcinogens and supports cell protection. A 2024 study of over 700,000 people linked higher broccoli intake to lower cancer risk.’
What are the health benefits of broccoli?
Broccoli sprouts themselves and powders that are made from the sprouts are commonly used for the shots, but broccoli itself is just impressive on the wellness circuit. ‘Broccoli is far more than just a healthy side dish. It’s one of the most nutrient-dense vegetables available, rich in vitamins, minerals, fibre and unique bioactive compounds that work together to deliver a wide range of health benefits many of which are especially relevant for long-term disease prevention and hormonal balance,’ says Alison, adding it contains:
- Vitamin C for immune resilience and collagen production
- Folate for healthy cell repair and mood regulation
- Vitamin K1 and calcium for bone health
- Potassium for healthy blood pressure
- Beta-carotene for eye health
- Magnesium for hormonal support and nervous system balance
- Fibre for gut health and blood sugar regulation
1. Hormonal Balance and Liver Support
‘Cruciferous vegetables like broccoli are a cornerstone in hormone-supportive nutrition. They contain compounds known as glucosinolates, which are broken down into indole-3-carbinol (I3C) and diindolylmethane (DIM) both of which help regulate oestrogen metabolism in the liver,’ says Alison.
‘This is particularly helpful in reducing symptoms of oestrogen dominance, such as PMS, breast tenderness, and heavy periods. By promoting the conversion of oestrogen into its more protective form (2-hydroxyestrone), DIM helps reduce the risk of oestrogen-driven conditions such as fibroids and hormone-related cancers. Broccoli also enhances Phase II liver detoxification, particularly glucuronidation, which helps the body safely eliminate excess hormones and toxins.’
2. Anti-Inflammatory and Antioxidant Powerhouse
‘Chronic, low-grade inflammation is a key driver behind most modern diseases. Sulforaphane, the superstar compound in broccoli sprouts and mature broccoli, has been shown to inhibit NF-κB, a key signalling molecule that triggers inflammatory pathways,’ explains Alison.
‘Regular consumption of broccoli can lower levels of C-reactive protein (CRP) and other inflammatory markers, which may help reduce the risk of inflammatory diseases including:
- Cardiovascular disease
- Type 2 diabetes
- Asthma and allergic conditions
- Neurodegenerative disorders like Alzheimer’s disease
‘Sulforaphane also stimulates the Nrf2 pathway, our body’s internal antioxidant defence system triggering the production of enzymes like glutathione peroxidase and superoxide dismutase.’
3. Cancer Support and Prevention
‘Broccoli has been one of the most studied vegetables in cancer research and for good reason,’ says Alison. Sulforaphane has demonstrated the ability to:
- Inhibit tumour growth
- Promote apoptosis (natural death of damaged cells)
- Suppress angiogenesis (the formation of blood vessels that feed tumours)
- Reactivate tumour-suppressor genes
‘Notably, sulforaphane appears to be effective in hormone-sensitive cancers like breast and prostate, as well as colorectal cancer. A study in humans showed that sulforaphane from broccoli sprouts could reduce prostate cancer markers in men with high-grade prostatic intraepithelial neoplasia. Crucially, these effects are strongest when broccoli is eaten regularly, and in forms that preserve the sulforaphane potential like raw, lightly steamed, or as part of a broccoli sprout shot.’
Tiphaine Boulin, Registered Nutritionist (Public Health) and Senior Scientific Research Officer at Breast Cancer UK, says ‘Eating plenty of non-starchy vegetables such as broccoli has been linked to a reduced breast cancer risk, particularly for oestrogen receptor-negative breast cancer.
‘Broccoli and purple sprouting broccoli bring even more to the table as they’re rich in carotenoids (the natural pigments found in colourful fruit and veg), which may also help to reduce the risk of breast cancer.’
4. Bone Health and Mineral Density
‘Bone health isn’t just about calcium, it’s about the right balance of nutrients,’ says Alison, Broccoli delivers:
- Calcium for bone structure
- Magnesium for bone flexibility and hormone regulation
- Vitamin K1 for activating osteocalcin, a protein that binds calcium into the bone matrix
- Vitamin C, essential for collagen production in bones
‘For women, particularly postmenopausal women, these nutrients are critical. Research suggests that diets rich in cruciferous vegetables are positively associated with bone mineral density. Unlike dairy, broccoli delivers this support without contributing to acid load which is beneficial in preserving bone mass over time.’
5. Heart and Cardiometabolic Health
‘Broccoli supports heart health through multiple mechanisms,’ says Alison, which includes:
- Fibre helps lower LDL (bad) cholesterol and supports gut health
- Potassium contributes to healthy blood pressure regulation
- Sulforaphane reduces oxidative damage in blood vessels and inhibits vascular inflammation
‘In one study, adults who consumed broccoli regularly showed improvements in blood pressure, arterial stiffness, and markers of oxidative stress. Additionally, broccoli’s role in managing blood sugar and insulin sensitivity means it may reduce the risk of metabolic syndrome a major contributor to heart disease and type 2 diabetes.’
6. Skin Protection and Anti-Ageing
Alison says, ‘Broccoli supports the skin from the inside out. It’s rich in vitamin C, which is essential for collagen production, the protein that keeps skin firm and youthful. It also contains lutein and sulforaphane, which may help protect the skin from UV damage.
‘One study found that sulforaphane helped reduce the effects of UV radiation and even protected against DNA damage in skin cells. So in a way, eating broccoli acts like an internal SPF helping to support skin resilience as we age.’
7. Gut Health and Microbiome Support
‘Broccoli is an excellent source of fibre, which nourishes beneficial gut bacteria. A healthy microbiome helps regulate mood, immune function, and even weight. But here’s the exciting part: broccoli may actually help reshape the microbiome in positive ways,’ Alison explains. ‘Animal studies suggest that compounds in broccoli sprouts support the growth of beneficial bacteria like Lactobacillus and Bifidobacterium, while also reducing inflammatory gut conditions. Sulforaphane also strengthens the gut barrier, which may help reduce symptoms of leaky gut and digestive issues.’
8. Immune System Strengthening
‘We often think of oranges when it comes to immunity, but broccoli quietly does a brilliant job,’ Alison says, which contains:
- Vitamin C for infection defence
- Vitamin A precursors (beta-carotene) to support mucous membranes
- Sulforaphane, which boosts the body’s natural antioxidant and detoxification enzymes, helping immune cells function optimally. Broccoli doesn’t just reduce inflammation it helps the immune system.
9. Eye Health and Vision Protection
‘Broccoli is rich in lutein and zeaxanthin, two powerful carotenoids that concentrate in the retina and protect against age-related macular degeneration (AMD) and cataracts, two common vision issues that affect us as we get older,’ Alison says. ‘Including broccoli regularly is like nourishing your eyes with natural antioxidants that protect them from light damage and oxidative stress.’
10. Blood Sugar Balance and Metabolic Health
‘For those struggling with energy crashes or insulin resistance, broccoli can be a supportive ally,’ Alison says. ‘Several studies suggest that sulforaphane can improve blood sugar regulation and reduce fasting glucose levels, particularly in people with type 2 diabetes.
‘In one clinical trial, patients with type 2 diabetes who took broccoli sprout extract daily saw significant reductions in fasting blood glucose and markers of insulin resistance. This makes broccoli especially useful in managing metabolic syndrome a common issue in midlife.’
11. Mood, Anxiety and Mental Health
‘It might sound surprising, but sulforaphane is being researched as a potential natural treatment for depression and anxiety,’ says Alison. ‘Early studies show it may reduce neuroinflammation and support neurotransmitter balance, which can affect mood and cognitive function.
‘In one pilot trial, sulforaphane supplementation showed promising results in improving social interaction and reducing irritability in individuals with autism spectrum disorder. Although more research is needed, broccoli may offer gentle, supportive benefits for emotional well- being.
‘Modern life is stressful, and stress raises oxidative stress levels in the body which in turn affects immunity, hormones, and sleep. Sulforaphane helps protect the body’s cells from this kind of stress by upregulating our internal antioxidant system, especially glutathione, our master antioxidant. Think of it as broccoli’s way of helping your body “bounce back.”’
Widely available
‘One of the best things about broccoli is that it’s widely available, easy to prepare, and can be eaten in many forms, raw, steamed, roasted, or as part of broccoli sprout shots and powders,’ Alison says.
‘It’s not just the florets that are good for you. The stalks and leaves are full of fibre, vitamin C, calcium and beta carotene. The stalks can be sliced and added to stir-fries or grated into salads, while the leaves cook down beautifully in soups or stews, much like spinach or kale. Using the whole vegetable means less waste, more nutrients, and better value for money.’
‘Unlike exotic superfoods or expensive supplements, broccoli is budget-friendly and can easily become a regular part of the weekly shop. Even frozen broccoli retains many of its benefits.’
Alex Stewart, CEO and Co-Founder of PACK’D says: ‘Broccoli is considered to be a superfood because it is nutrient-dense and packed with antioxidants. Full of vitamins and minerals, broccoli contains essential vitamins C, K and A as well as being rich in iron, potassium and calcium.
‘At PACK’D we champion organic frozen fruit and vegetables and want to reprogram the way we all think about frozen produce. Our frozen broccoli is frozen on the day of harvest to ensure it not only tastes great, but locks in nutrition and ensures year-round availability. This means it provides all of the same amazing benefits of fresh, whilst lasting longer and reducing waste.
‘In fact, freezing at source can often increase the nutritional benefits as vitamins, minerals and antioxidants all stay locked in at the same high level rather than wilting and deteriorating on supermarket shelves and in your fridge.
‘Frozen broccoli is frozen at peak ripeness, so can be enjoyed at its best year-round. This also means broccoli can be grown seasonally, reducing the need for out-of-season, energy-intensive growing.’
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