The Invisible Everyday Toxins (And How to Fight Them)

By Doug Evans, author of The Sprout Book

I didn’t get into sprouting because it was trendy. I got into it because I wanted to take back control of what was going into my body.

Years ago, while living off-grid in the Mojave Desert, sprouting became my lifeline for easy access to nutrient-rich foods that served my energy, mental clarity, and maybe most importantly, my body's natural ability to detox everyday toxins.

At the time, I was just becoming aware of how exposed we all are to things we never chose...

Chemicals in the water...

Pollutants in the air...

Residues on the food we buy...

It didn’t matter how remote I lived or how clean I tried to eat — toxins still found a way in.

That’s when I started sprouting. With just a jar, some seeds, and a little water, I could grow incredibly dense, living nutrition right on my kitchen counter.

But before you can fully appreciate how powerful that is, it helps to understand what we’re up against.

What Are You Exposed To?

Let’s start with microplastics. These tiny particles are found in bottled water, seafood, even household dust. Researchers have detected them in human blood, including brain tissue.

Phthalates are another concern. These chemicals show up in food packaging, cosmetics, and vinyl flooring. They’re often hidden behind the word “fragrance” and have been linked to heart disease and oxidative stress.

Then there are flame retardants, added to furniture, electronics, and car seats, that accumulate in household dust and have been shown to impact brain development.

Pesticide residues are on the majority of conventional fruits and vegetables, even in small doses. And indoor air, especially when cooking with gas, can reach pollution levels similar to a busy highway.

None of these exposures are dramatic. They’re subtle and constant, which is what makes them such a concern to me.

How Your Body Fights Back

Thankfully, your body has its own detox system running around the clock.

And no, I'm not talking about juice cleanses or gimmicks, but a detoxification process built into your cells.

Detoxification happens in two main phases:

1. First, your body uses enzymes (mostly cytochrome P450s) to break down fat-soluble toxins into more reactive forms.
2. Then another set of enzymes — glutathione-S-transferases and sulfotransferases — neutralizes those compounds so you can safely eliminate them.

A protein called Nrf2 acts like the conductor of this whole system. It senses danger and switches on over 200 protective genes.

But there’s a problem. Modern toxins are low-level and constant. Your body wasn’t designed for microplastics or PFAS. Over time, this slow drip of exposure depletes your internal resources and makes the system less effective.

That’s where nutrition (and my favorite broccoli sprouts) comes in.

Why Sulforaphane Matters

Sulforaphane is a powerful compound found in cruciferous vegetables, especially three-day-old broccoli sprouts.

When the enzyme myrosinase activates glucoraphanin in these sprouts, sulforaphane is created. And it does three key things:

• Activates Nrf2, boosting your detox and antioxidant pathways
• Addresses inflammation by quieting pro-inflammatory signals
• Supports cellular resilience, including mitochondrial health and DNA repair

The research behind this is robust.

In one of the most polluted regions of China, researchers conducted a 12-week randomized trial with 291 adults. Half drank a daily beverage made from broccoli sprouts (containing 600 micromoles of glucoraphanin and 40 micromoles of sulforaphane), while the other half received a placebo. The results were striking: those who consumed the broccoli sprout drink excreted 61% more benzene and 23% more acrolein — two harmful airborne toxins — compared to the placebo group.

Other research backs this up. In a 2022 human trial, smokers who took broccoli seed extract cleared benzene from their bodies faster, showing sulforaphane’s potential to enhance detoxification even under heavy toxic load.

How to Protect Yourself, Starting Today

You don’t need to overhaul your life overnight. But small changes, done consistently, can reduce your exposure and strengthen your defenses.

Let's start with non-food habits:

• Ventilate when cooking. Use a range hood or open a window. Gas stoves can release harmful fumes.
• Reduce plastic contact. Store food in glass. Skip vinyl shower curtains. Choose fragrance-free products.
• Clean smarter. HEPA vacuum weekly and use a damp cloth to capture dust that may contain flame retardants.

And for the food-related strategies:

• Buy smart produce. If you can’t buy all organic, follow the Dirty Dozen and Clean 15 to prioritize.
• Eat colorfully. Berries, peppers, greens. Variety brings synergistic antioxidant support.
• Support detox nutrients. Brazil nuts (selenium), garlic and onions (NAC), and legumes (glycine) all help replenish glutathione.

And my favorite...

• Sprout at home. Start with two tablespoons of organic broccoli seeds. Rinse twice a day. Harvest by day three.

Note: If you're looking for more sprouting advice, be sure to check out The Sprout Book, or check out these great podcasts, here, here, and here.   

What About Sulforaphane Supplements?

Sprouting is powerful, but it’s not the only way to get sulforaphane into your routine.

For those who want additional support (or just need more convenience) sulforaphane supplements can be a helpful option. But not all supplements are created equal.

The tricky part is that sulforaphane doesn’t exist in plants in its active form. Instead, it’s formed when an enzyme called myrosinase reacts with a compound called glucoraphanin, usually during chewing or digestion. This means the best supplements include both components and allow for activation in the gut.

Sulforaphane is highly reactive and naturally short-lived, which is why many of the most effective options focus on delivering glucoraphanin and myrosinase together, rather than trying to preserve sulforaphane in a capsule (also known as "stabilized sulforaphane").

So, what should you look for? A good sulforaphane supplement should:

• Include a natural source of glucoraphanin (usually broccoli seed or sprout extract)
• Provide active myrosinase (often from mustard seed or radish)
• Avoid fillers or synthetic stabilizers that may interfere with absorption

In other words, it’s not just what’s in the capsule, it’s what your body can actually activate and use.

Big Changes Start Small

You can’t filter out every toxin in today’s world, but you can control how your body responds to them. Growing your own sprouts, cleaning up your indoor air, and supporting your body with the right nutrients are powerful steps.

They’re also a quiet kind of protest — a way of saying that your health matters, and that real food should be clean and accessible.

This type of self-care isn't just about nutrition. It’s about reclaiming a little bit of power in a system that often feels beyond our control.

And it starts with something as simple as broccoli seeds.

References: 

1. Microplastics Detected in Human Blood
Leslie HA, van Velzen MJM, Brandsma SH, Vethaak AD, Garcia-Vallejo JJ, Lamoree MH. Discovery and quantification of plastic particle pollution in human blood. Environ Int. 2022;163:107199. doi:10.1016/j.envint.2022.107199.

2. Phthalate Exposure Linked to Cardiovascular Disease
Zhang Y, Wang Y, Li Y, et al. Phthalate exposure from plastics and cardiovascular disease: global burden and future perspectives. EBioMedicine. 2025;100:104123. doi:10.1016/j.ebiom.2025.104123.

3. Flame Retardants Impact Neurodevelopment
Herbstman JB, Sjödin A, Apelberg BJ, et al. Birth delivery mode modifies the associations between prenatal exposure to PBDEs and neurodevelopment in children. Environ Health Perspect. 2010;118(9):1444-1449. doi:10.1289/ehp.0901340.

4. Pesticide Residues in Conventional Produce 
Chiu YH, Williams PL, Gillman MW, et al. Intake of fruits and vegetables with low-to-moderate pesticide residues is inversely associated with all-cause mortality. Environ Int. 2021;152:106469. doi:10.1016/j.envint.2021.106469.

5. Gas Stove Emissions and Indoor Air Pollution
Seals BA, Krasner A, McDonald BC, et al. Clearing the Air: Gas Stove Emissions and Direct Health Effects. Environ Sci Technol. 2023;57(4):1964-1972. doi:10.1021/acs.est.2c07145.

6 . Oral Sulforaphane Increases Phase II Antioxidant Enzymes in the Human Upper Airway
Riedl, M. A., Saxon, A., & Diaz-Sanchez, D. (2009). Oral sulforaphane increases phase II antioxidant enzymes in the human upper airway. Clinical Immunology, 130(3), 244–251. https://doi.org/10.1016/j.clim.2008.11.007