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Health Benefits of Cauliflower – The Queen of Cruciferae!

Cauliflower is one of the healthiest vegetables amongst all. It belongs to the family of Cruciferous vegetables along with cabbage, broccoli, kale, Brussels sprouts, etc. Being a storehouse of healthy nutrients, there are innumerable benefits of cauliflower.

Cauliflower nutrition shows that it is a rich source of Phytochemicals, which help in reducing inflammation in the body, thereby decreasing the risk of deadly diseases and health ailments. It has the capability to fight cancer-causing cells, protecting against brain diseases, weight management, etc.

Health Benefits of Cauliflower

History Of Cauliflower:

Cruciferous vegetables include cabbage, cauliflower, broccoli, kale, Brussels sprouts, etc. Cauliflower was initially considered to be a variation of cabbage, which was supposed to be unfit for human consumption. However, it slowly gained popularity as an edible vegetable. It finds extensive use in almost all cuisines of Turkish, Italian, American, Chinese, Spanish, French, and Indian cuisines.

Cauliflower can be found in white, orange, green, and purple colours. Most people prefer to use the white heads of the cauliflower for cooking, as the harder stem will be difficult to digest. The texture of the stem and the leaves will be tougher in the texture. Is cauliflower healthy? Yes, it is loaded with vital nutrients which make it a very healthy vegetable.

Nutritional Profile Of Cauliflower:

The nutritional value of cauliflower shows that it is one of the healthiest vegetables. The unique combination of Phytochemicals is responsible for the innumerable benefits. The antioxidant content of cauliflower helps in keeping the body healthy and strong.

Studies have proved that the health benefits of cauliflower include the prevention of various types of Chronic diseases such as Diabetes, Cardiac dysfunction, Cancer, etc. The nutritional profile of about 100 grams of cauliflower can be enlisted as follows:

Calories 25
Carbohydrates 5.3 gm
Protein 2 gm
Fat 0.1 gm
Fiber 2.5 gm
Vitamin C 77% DV
Vitamin K 20% DV
Folate 14% DV
Vitamin B6 11% DV
Potassium 9% DV
Manganese 8% DV
Pantothenic acid 7% DV
Thiamine 4% DV
Riboflavin 4% DV
Magnesium 4% DV
Phosphorous 4% DV

Cauliflower – The Most Versatile Vegetable:

100 grams of cauliflower will be about 1 cup of the chopped vegetable. However, it is very easy to eat about two cups or even more through the use of the mashed or chopped vegetable. Cauliflower can be considered to be one of the most versatile vegetables.

It can be used in diverse cuisines in creative ways. The innumerable benefits of cauliflower are endowed with the rich nutrient value of it.

Health Benefits Of Cauliflower:

The various health benefits of cauliflower can be enlisted as follows:

  • Fights against cancer-causing cells.
  • Aids in reducing inflammation.
  • Decreases the risk of developing brain disorders.
  • Reduces the risk of various cardiac problems.
  • Improves the digestion and detoxification process.
  • Helps significantly in weight loss diets.
  • Balances the secretion of hormones in the body.
  • Maintains the eyesight.
  • Provides protection against eyesight defects.
  • Helps in maintaining the energy levels by providing Vitamins and Minerals.

Cauliflower To Reduce The Risk Of Cancer:

It has been proved through studies that a person’s diet will have a direct link to the overall health of the person. Cruciferous vegetables such as cauliflower are considered to be the foods which facilitate the prevention of various types of cancer.

Cancer Prevention

One of the best benefits of cauliflower is the prevention of breast cancer, the cancer of the lungs, colon, liver, stomach, spleen, etc. The naturally available Chemo-protective agents in cauliflower shun the growth of tumours in the human body.

Cauliflower is considered to be one of the best anti-cancer foods, owing to the presence of sulfur-containing compounds, phenolic compounds, antioxidants, etc. The Glucosinolates help in natural DNA repair and prevent cancer through the decreasing in the mutation of the cancerous cells.

Cauliflower – Natural Anti-Inflammatory Effects:

It is a well-known fact that inflammation is the root cause of various diseases such as Arthritis, Diabetes, Cancer, Asthma, Stroke, Cardiac problems, etc. Cauliflower nutrition shows that it is a rich source of antioxidants facilitates in reducing inflammation. Cauliflower is a storehouse of antioxidants such as Beta Carotene, Beta Cryptoxanthin, Quercetin, Kaempferol, Rutin, Cinnamic acid, Caffeic acid, Ferulic acid, etc.

Vitamins In Cauliflower:

About one cup of chopped cauliflower will constitute 77% of the daily recommended dose of Vitamins. The Vitamins in cauliflower will help in boosting the immunity, reducing inflammation, reducing outbreaks of flu, common cold, and cough, etc.

Cauliflower And Healthy Heart Life:

Heart stroke

The nutritional value of cauliflower shows the presence of Omega 3 fatty acid, antioxidants, Vitamin K and C, etc. which aid in keeping the blood vessels and arteries free from the formation of plaque. Once the flow of blood in the veins and arteries is well maintained, the chances of high blood pressure, stroke, paralysis, etc. will be significantly reduced.

Relationship Between Healthy Brain And Cauliflower:

One of the best benefits of cauliflower includes the healthy maintenance of the brain and nervous system. People who consume cauliflower on a regular basis will have a healthy brain with reduced risk of developing Neurological disorders such as Alzheimer’s and Parkinson’s.

Cauliflower To Prevent Auto-immune Diseases:

The protein in cauliflower is found to reduce allergic reactions in the body, inflammation, and auto-immune responses. Auto-immune diseases occur when the body’s natural defence mechanism starts operating in an overdrive mode!

One of the best benefits of cauliflower is the prevention of the oxidative stress in the body. Thus, the possible damage to the healthy cells in the body will be prevented and inflammation will be reduced.

Cauliflower For Healthy Bones And Joints:

The rich Vitamins in cauliflower get naturally absorbed in the intestines. Vitamin K helps in maintaining the skeletal structure of the body and preventing Osteoporosis. Through natural bone calcification, the bones and joints will remain healthy and strong.

Fiber In Cauliflower To Keep digestive Problems At Bay:

The fiber in cauliflower helps in weight management through the prevention of overeating. The rich nutrient profile of cauliflower shows that it helps the body in the process of natural detoxification and supports healthy liver functioning. It also helps in preventing constipation.

Helps in digestion

Cauliflower is a rich source of Sulforaphane, Glucoraphanin, Glucobrassicin, gluconasturtiian, etc. which promote healthy digestion and removal of toxic wastes from the body. It is paramount to understand that the removal of toxins from the body will be directly proportional to the absorption of nutrients in the body. Thus, healthy absorption of nutrients is one of the best benefits of cauliflower.

Cauliflower Weight Loss:

Cauliflower is very low in calories and hence, cauliflower weight loss will go hand in hand! Being very low in carbohydrates and high in fiber, cauliflower will prevent overeating by keeping you satisfied for long time durations.

One of the best benefits of cauliflower is weight management. People looking forward to losing weight must include cauliflower in the daily diet plan. You can have a large quantity of the vegetables and yet not over-consume any calories and fats.

Healthy Eyesight With cauliflower Intake:

If you wonder is cauliflower healthy for eyes, it protects the eyes from Night blindness, Cataracts, Macular Degeneration, Retina defects, etc. The presence of Beta Carotene and other antioxidants, Vitamin C and K, etc. in cauliflower are responsible for maintaining healthy eyesight.

Cauliflower And Healthy Secretion Of Hormones:

Cauliflower is associated with the healthy secretion of hormones in the body through the suppression of the hormone Estrogen. Studies have proved that foods high in Estrogen content will be harmful to the health of the individual. You can prevent unhealthy diseases such as Hypothyroidism, Fatigue, Ovarian cysts, Auto-immune diseases, etc. through the regular intake of cauliflower. Thus, healthy maintenance of hormones in the body is one of best benefits of cauliflower.

How To Buy The Best Cauliflower?

Fresh cauliflower can be conveniently bought from the market, vegetable vendors, and grocery stores. Irrespective of the colour of the cauliflower you chose, you must ensure that it has a uniform texture. Any mould formation on the cauliflower must be immediately discarded.

Cauliflower must be used within a weeks time after purchasing, on refrigeration in a dry container. Cooked cauliflower must be consumed within a day or two, lest the nutrients will be diminished. The best benefits of cauliflower can be obtained only through the fresh stock of the vegetable.

How To Cook Cauliflower?

The way the vegetable is cooked will play a major role in restoring its rich nutrient composition. On boiling, the vital Vitamin and Protein in cauliflower will be depleted. The best way to cook cauliflower is to either heat it in the microwave or stir-fry the white florets.

Frequent stirring while cooking can break the florets into smaller pieces and must be avoided. The various ways of cooking cauliflower can be enlisted as follows:

  • Sautéing cauliflower with other vegetables is the best way to keep all the nutrients intact.
  • Mash cauliflower in yogurt and substitute it with potatoes.
  • Grate raw cauliflower in rice-like pieces, dip in eggs, spices, flour etc. to make nuggets.
  • Cauliflower can be used in making the pizza crust.
  • Mashed cauliflower with cheese to make a healthy sandwich.
  • Roast cauliflower and other vegetables with a dash of lime juice.
  • Cauliflower and garlic steaks.
  • Cauliflower and Parmesan casserole.

Precautions with Cauliflower Consumption:

Though the vegetable is very healthy, there are certain precautions to be maintained with cauliflower consumption, as follows:

  • Thyroid Function: People with Iodine deficiencies can suffer from Hypothyroidism on excessive intake of cauliflower. People who suffer from Thyroid problems must limit the intake of the cruciferous vegetable to only one serving a
  • Gas formation: Few people have a problem in digesting raw cruciferous vegetables like cabbage, broccoli, and cauliflower. Cooking the vegetables helps in limiting the problem to a significant
  • Kidney Stones: Cabbages and cauliflower contain Purines which can lead to the formation of uric acid in the urine. For people with pre-existing kidney stones, the problem can worsen on having large amounts of the vegetable.

Take Home Message:

Cauliflower is one of the healthiest vegetables and anti-cancer foods. The tasty vegetable finds extensive use in various cuisines all over the world. The rich nutrient profile of the vegetable makes it very healthy for regular consumption. Consuming the vegetable raw or lightly sautéing it will maintain the nutrients intact.

The innumerable benefits of cauliflower make it very healthy. You can incorporate the cruciferous vegetable in the daily diet plan to help in weight management, maintain eyesight, prevent inflammation in the body, etc.