What Vegetables Are High in Myrosinase?

December 11, 2025 •

4 min read

Myrosinase is a family of enzymes found primarily in cruciferous plants, responsible for converting inactive compounds into potent bioactive substances like sulforaphane. This enzymatic reaction occurs when the plant tissue is damaged, such as through chopping or chewing. Knowing what vegetables are high in myrosinase is key to maximizing these nutritional benefits in your diet.

Quick Summary

This guide details the specific vegetables that are naturally rich in myrosinase, the enzyme vital for producing health-promoting compounds such as sulforaphane. It explains the enzymatic process, highlights the highest-potency plant sources, and provides practical advice on preparing and consuming these foods to preserve maximum myrosinase activity and unlock their full health potential.

Key Points

Cruciferous Family: Myrosinase is primarily found in cruciferous vegetables like broccoli, cabbage, and mustard greens, where it is kept separate from glucosinolates.
Enzyme Activation: The enzyme is activated when the plant tissue is damaged (e.g., chopping or chewing), which allows myrosinase and glucosinolates to mix.
Isothiocyanate Formation: This mixing triggers a reaction that produces health-beneficial compounds like sulforaphane, responsible for the vegetable's potent properties.
Cooking Impacts: Myrosinase is heat-sensitive and is largely destroyed by high-temperature cooking methods like boiling or microwaving.
High-Potency Sources: Raw mustard seeds/powder, daikon radish, horseradish, and broccoli sprouts are among the most concentrated sources of active myrosinase.
Maximizing Benefits: To maximize myrosinase activity, eat these vegetables raw, chew them well, or add a raw source (like mustard powder) to cooked dishes.
Gut Microbe Conversion: Even if cooked, gut bacteria can help convert some remaining glucosinolates into beneficial compounds, though less efficiently than the plant's own enzyme.

The Myrosinase-Glucosinolate System Explained

Myrosinase is an enzyme that works in tandem with glucosinolates, a class of sulfur-containing compounds found in cruciferous vegetables. In an intact plant cell, these two components are kept separate. The 'mustard oil bomb' defense mechanism is triggered when the plant's cells are damaged through cutting, chewing, or processing. This cell disruption allows myrosinase to come into contact with glucosinolates, catalyzing a hydrolysis reaction that breaks down the glucosinolates into a variety of biologically active compounds, most notably isothiocyanates like sulforaphane. These are the compounds responsible for the pungent aroma, sharp flavor, and many of the scientifically investigated health benefits of these vegetables, including antioxidant and anti-inflammatory properties.

Vegetables Highest in Myrosinase Activity

While all cruciferous vegetables contain myrosinase, their activity levels and stability can vary significantly by species and even cultivar. Some vegetables are particularly rich sources and are highly effective for boosting the production of beneficial compounds.

Top Raw Sources

Mustard Seeds and Powder: One of the most concentrated sources of myrosinase, mustard powder is so effective it can be used to re-activate sulforaphane production in cooked broccoli.
Daikon Radish: This Japanese white radish is known for its strong myrosinase activity, especially in its skin, which is often peeled away in modern preparation.
Horseradish and Wasabi: As members of the Brassicaceae family, these root vegetables are potent sources of myrosinase and glucosinolates, producing intense flavor and bioactivity when grated.
Arugula (Rocket): This peppery salad green is a great raw option for salads and sandwiches, providing a significant amount of myrosinase.
Watercress: A powerful aquatic vegetable with a peppery bite, watercress is another top source for myrosinase, along with its specific glucosinolates.
Broccoli Sprouts: Young broccoli sprouts are exceptionally rich in both glucoraphanin (the precursor to sulforaphane) and active myrosinase, making them a superfood for promoting sulforaphane formation.

How Cooking Affects Myrosinase

Myrosinase is a heat-sensitive enzyme that can be easily denatured, or destroyed, by high temperatures. This means common cooking methods like boiling, deep-frying, and microwaving can significantly reduce the enzyme's activity. The extent of myrosinase loss depends on the temperature and duration of cooking. For example, studies have shown that microwaving at a high power setting can wipe out nearly all myrosinase activity. Even stir-frying, which retains more activity than boiling, still causes a considerable reduction. However, this does not eliminate all benefits, as the glucosinolates themselves are more stable and can still be converted by myrosinase produced by gut bacteria.

Maximizing Myrosinase Activity

To get the most out of myrosinase-rich vegetables, follow these preparation tips:

Chop and Wait: Always chop or finely shred your vegetables before consumption. This breaks the cell walls and releases the enzyme, starting the conversion process. Let the vegetables sit for at least 10–40 minutes before cooking or eating to allow the reaction to complete.
Eat Raw or Lightly Steam: Eating these vegetables raw in salads or lightly steaming them for only a few minutes preserves the most enzyme activity. When steaming, avoid overcooking until soft and mushy.
Add External Myrosinase: For cooked cruciferous vegetables like broccoli, you can reintroduce myrosinase by sprinkling mustard seed powder on the finished dish. A study found this technique could increase sulforaphane bioavailability significantly in humans consuming cooked broccoli. Other options include adding a dollop of raw wasabi or a sprinkle of chopped fresh arugula to a cooked dish.

Comparison of Myrosinase-Rich Vegetables


Vegetable	Primary Myrosinase Location	Cooking Sensitivity	Best Preparation Method	Key Benefits (via Isothiocyanates)
Mustard Seed	Concentrated in seeds	High (used for cooked foods)	Grind into powder; add to cooked dishes	Antioxidant, anti-inflammatory, increases sulforaphane in other foods
Broccoli Sprouts	Throughout the sprout	High	Eat raw in salads, blended in smoothies	High levels of glucoraphanin and myrosinase promote potent sulforaphane formation
Daikon Radish	Highest in the outer skin	High	Grate and add raw to salads or sushi	Strong enzyme activity, especially in skin
Arugula	Throughout the leaves	High	Use fresh in raw salads and toppings	Adds a peppery flavor and active myrosinase
Watercress	In leaves and stems	High	Consume raw in salads or lightly steamed	Rich source of phenethyl isothiocyanate (PEITC)
Cabbage	In leaves, especially white cabbage	High	Shred for raw coleslaw or ferment into sauerkraut	Diverse glucosinolates, can be reactivated with mustard seed powder after cooking

Conclusion

Understanding which vegetables are high in myrosinase is the first step toward strategically incorporating these powerful foods into your diet. By focusing on raw consumption of key cruciferous vegetables or using clever techniques like the 'mustard bomb,' you can ensure the myrosinase enzyme remains active and fully unlocks the conversion of glucosinolates into highly beneficial isothiocyanates like sulforaphane. Embracing these simple kitchen hacks can significantly amplify the nutritional value of your meals, providing a powerful boost to your health and well-being. By preserving this heat-sensitive enzyme, you are actively participating in a natural defense process that benefits your body. For more information on maximizing nutrient intake from cruciferous vegetables, consider reading the guide from MyAutoImmuneMD on the subject.

Frequently Asked Questions

Raw mustard seeds and mustard powder are arguably the most concentrated and potent sources of myrosinase. Broccoli sprouts and daikon radish are also exceptionally high in this enzyme.

Eating myrosinase-rich vegetables raw is generally better for preserving the active enzyme, as heat can destroy it. Chopping them and letting them sit for a short time before eating further maximizes the enzyme's action.

While cooking denatures the vegetable's own myrosinase, you can still get some benefits. You can add a raw source of myrosinase, like mustard seed powder, to a cooked dish to re-activate the conversion process. Additionally, gut bacteria can assist in some conversion.

Myrosinase is the enzyme that catalyzes the formation of sulforaphane. It acts on glucosinolates, such as glucoraphanin found in broccoli, to create the beneficial compound sulforaphane when the plant's cells are damaged.

The 'chop and wait' method involves finely chopping or crushing myrosinase-rich vegetables and allowing them to sit for 10-40 minutes before cooking or consumption. This time allows the myrosinase enzyme to fully convert the glucosinolates into their active compounds.

No, the myrosinase activity can vary significantly between different types of cruciferous vegetables, and even between varieties of the same vegetable. Some have higher activity or more heat-stable forms of the enzyme.

The effects of fermentation on myrosinase vary. While some myrosinase may survive, the process is not as reliable as simply consuming the vegetables raw. Certain lactic acid bacteria can also produce myrosinase during fermentation, contributing to the formation of beneficial compounds.