Benefits of cauliflower
. Cauliflower, one of several cruciferous vegetables, is an ideal weightloss companion for meatless meals. Its strong flavor allows it to stand alone without meat or other fatty foods. And if youre really hungry, raw cauliflower makes a wonderful snack. Because its extra crunchy, cauliflower takes longer to chew, giving your body time to realize youre full before you eat yourself out of house and home.
. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards. It has a compact head (called a curd), with an average size of six inches in diameter, composed of undeveloped flower buds. The flowers are attached to a central stalk. When broken apart into separate buds, cauliflower looks like a little tree, something that many kids are fascinated by.
. Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asia Minor, which resembled kale or collards more than the vegetable that we now know it to be. The cauliflower went through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C.
. Cauliflower is your next best natural source of vitamin C, anantioxidantthat appears to help combatcancer. Its also an important warrior in the continuous battle our bodies wage against infection. Cauliflower is also notable for its fiber,folic acid, and potassium contents, proving its more nutritious than its white appearance would have you believe. Cauliflower may also be a natural cancer fighter. It contains phytochemicals, called indoles, that may stimulate enzymes that block cancer growth.
. While cauliflower is not a wellstudied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflowercontaining diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the bodys detox system, (2) its antioxidant system, and (3) its inflammatory/antiinflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.
. Cauliflowercontains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer. Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.
Boost Heart Health
. Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.4Scientists believe sulforaphanes benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.
. You need some level of inflammation in your body to stay healthy. However, its also possible, and increasingly common, for the inflammatory response to get out of hand.If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammationrelated damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting.
Its Rich in Vitamins and Minerals
. Eating cauliflower regularly is a simple way to get these muchneeded nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. Its also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
Boost Your Brain Health
. Cauliflower is a good source ofcholine, a B vitamin known for its role in brain development. Choline intake during pregnancy supercharged the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish agerelated memory decline and your brains vulnerability to toxins during childhood, as well as conferring protection later in life.
. Cauliflower helps your bodys ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfurcontaining nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.
. Cauliflower is an important source of dietary fiber for digestive health. But thats not all.cauliflower or cabbage flower is one of the commonly used flowervegetables. Its compact flower heads hold numerous health benefiting phtyonutrients such as vitamins, indole3carbinol, sulforaphane etc., that help prevent overweight, diabetes and offer protection from prostate, ovarian, and cervical cancers.
Antioxidants and Phytonutrients Galore
. Eating cauliflower is like winning the antioxidant and phytonutrient lottery. Its packed with vitamin C, betacarotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are natures way of providing your cells with adequate defense against attack by reactive oxygen species (ROS).
Cauliflower Is Only One Type of Cruciferous Veggie
. If cauliflower isnt your favorite vegetable, dont worry. You can get many of these same benefits by eating other members of the cruciferous vegetable family. Broccoli is one of them, but there are others too, The more vegetables you eat from this list the better, as each offers unique and wonderful benefits to your health. For instance, just one cup of kale contains over 10,000 IUs of vitamin A, the equivalent of over 200% of the daily value. Cabbage, meanwhile, is rich in vitamin K1 and B vitamins, which many are deficient in, and has been shown to help heal stomach ulcers and offers benefits to digestion.
Cauliflower with Turmeric
. Considering the research showing that cauliflower sprinkled with turmeric (which contains the powerful goldenhued polyphenol curcumin) may be especially powerful in fighting cancer, I wanted to share this quick recipe with you, from the Worlds Healthiest Foods.10This antiinflammatory, antioxidantrich dish cooks up in just five minutes, making it perfect for lunch, dinner or even a quick snack. Impressively, one serving of this dish provides 181% of the daily value for vitamin C, 46% forvitamin K, and 33% for folate!
Detox Support Provided by Cauliflower
. The detox support provided by cauliflower includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfurcontaining nutrients to boost Phase 2 activities. Cauliflower also contains phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. Three glucosinolates that have been clearly identified in cauliflower are glucobrassicin, glucoraphanin, and gluconasturtiian. While the glucosinolate content of cauliflower is definitely significant from a health standpoint, cauliflower contains about onefourth as much total glucosinolates as Brussels sprouts, about onehalf as much as Savoy cabbage, about 60% as much as broccoli, and about 70% as much as kale.
Cauliflowers Antioxidant Benefits
. As an excellent source of vitamin C, and a very good source of manganese, cauliflower provides us with two core conventional antioxidants. But its antioxidant support extends far beyond the conventional nutrients into the realm of phytonutrients. Betacarotene, betacryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol are among cauliflowers key antioxidant phytonutrients.
Cauliflowers Antiinflammatory Benefits
. As an excellent source of vitamin K, cauliflower provides us with one of the hallmark antiinflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response. In addition, one of the glucosinolates found in cauliflowerglucobrassicincan be readily converted into an isothiocyanate molecule called ITC, or indole3carbinol. I3C is an antiinflammatory compound that can actually operate at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage.
Cauliflower and Digestive Support
. The fiber content of cauliflowerover 9 grams in every 100 caloriesmakes this cruciferous vegetable a great choice for digestive system support. Yet the fiber content of cauliflower is only one of its digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall.
Other Health Benefits from Cauliflower
. The antiinflammatory nature of glucosinolates/isothiocyanates and other nutrients found in cauliflower has been the basis for new research on inflammationrelated health problems and the potential role of cauliflower in their prevention. While current studies are examining the benefits of cruciferous vegetables as a group rather than cauliflower in particular, promising research is underway that should shed light on the potential benefits of cauliflower in relationship to our risk of the following inflammationrelated health problems: Crohns disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.
How to Select
. When purchasing cauliflower, look for a clean, creamy white, compact curd in which the bud clusters are not separated. Spotted or dullcolored cauliflower should be avoided, as well as those in which small flowers appear. Heads that are surrounded by many thick green leaves are better protected and will be fresher. As its size is not related to its quality, choose one that best suits your needs.
How to Store
. Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down. If you purchase precut cauliflower florets, consume them within one or two days as they will lose their freshness after that. Since cooking causes cauliflower to spoil quicker, consume it within two to three days of placing in the refrigerator after cooking.
. Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It contains omega3 fatty acids and vitamin K. It serves as a good source of proteins, phosphorus and potassium. Cauliflower is a very goodsourceof vitamin C and manganese, which are both powerful antioxidants.
. Cauliflower also contains carotenoids, such as betacarotene, and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid. With these antioxidants, you can be certain that eating cauliflower regularly will help protect you from free radical damage and reduce your risk for diseases caused by oxidative stress, such as cardiovascular diseases and cancer.
. It contains glucosinolates and thiocyanates (including sulforaphane and isothiocyanate), which help to increase the livers ability to neutralise potentially toxic substances that could lead to cancer if left unattended. The presence of enzymes like glutathione transferase, glucuronosyl transferase and quinone reductase also help in the detoxifying process.
. Cauliflowercontaining diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for several body systems that are closely connected with cancer development as well as cancer prevention.
. Potentially, regular cauliflower consumption can help decrease the risk of inflammationmediated diseases such as arthritis, obesity,diabetes mellitus, inflammatory bowel disease andulcerative colitis. A cup of boiled cauliflower contains about 11 micrograms of vitamin K and 0.21 g omega3 fatty acids. Because of the omega3 fatty acids and vitamin K in cauliflower, it helps to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, and certain bowel conditions. In addition, one of the glucosinolates found in cauliflower
. A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestive system and gets rid of unnecessary substances. Additionally, a substance called glucoraphin present in cauliflower appears to have a protective effect on your stomach lining. With glucoraphin, your stomach is not prone to the bacterium helicobacter pylori, thereby reducing your risk for stomach ulcer and cancer.
Cardiovascular and Cerebrovascular
. Cauliflower consumption is protective against cardiovascular and cerebrovascular diseases. For instance, in atherosclerosis, there is chronic inflammation of the blood vessel, and the deposition of lipids and white blood cells eventually leads to a decrease in their diameter. This decrease in diameter leads to decreased blood flow to essential organs like the brain (which could lead to stroke), heart (which could lead to heart attack) and kidneys (which could lead to kidney failure). By decreasing chronic inflammation, cauliflower is able to maintain the patency of the blood vessels and keeps excellent blood flow to essential organs of the body.
Try This Very Healthy Alternative
. Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks. To cut cauliflower, first remove the outer leaves and then slice the florets at the base where they meet the stalks. You can further cut them, if you desire pieces that are smaller or of uniform size. Trim any brown coloration that may exist on the edges. One of the best ways to eat cauliflower to maximize nutrients is to eat it raw. However, for those who dont like the crunch or taste, try this mashed cauliflower recipe which is a delicious and healthy substitute for traditional mashed potatoes.
Tips for Preparing Cauliflower
. Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks. To cut cauliflower, first remove the outer leaves and then slice the florets at the base where they meet the stalks. You can further cut them, if you desire pieces that are smaller or of uniform size. Trim any brown coloration that may exist on the edges. Cauliflower contains phytonutrients that release odorous sulfur compounds when heated. These odors become stronger with increased cooking time. If you want to minimize odor, retain the vegetables crisp texture, and reduce nutrient loss, cook the cauliflower for only a short time.
The Healthiest Way of Cooking Cauliflower
. From all of the cooking methods we tried when cooking cauliflower, our favorite is Healthy Saut
How to Enjoy
. Puree cooked cauliflower, add fennel seeds and your other favorite herbs and spices and serve as soup. Because of its shape and taste, cauliflower florets make wonderful crudite for dipping in sauces. cauliflower head too is made up of tightly clustered florets that begin to form but halted at bud stage. This coolseason vegetable prefers fertile rich adequate moisture in the soil to flourish. Several cultivars exist other than common snowwhite variety, including green, orange, purple, and romanesco heads.
Cauliflower and Purines
. Cauliflower contains naturally occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purinerelated problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called gout and the formation of kidney stones from uric acid are two examples of uric acidrelated problems that can be related to excessive intake of purinecontaining foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purinecontaining foods such as cauliflower.
Cauliflower as a Goitrogenic Food
. Cauliflower is sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselvescauliflower includedare not goitrogenic in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called goitrogenicsuch as the cruciferous vegetables (including cabbage, broccoli, kale, and cauliflower) and soyfoodsdo not interfere with thyroid function in healthy persons even when they are consumed on a daily basis. Nor is it scientifically correct to say that foods contain goitrogens, at least not if you are thinking about goitrogens as a category of substances like proteins, carbohydrates, or vitamins.
. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.
InDepth Nutritional Profile
. An indepth nutritional profile forCaulifloweris also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. It is very low in calories. 100 g of the fresh cauliflower head provides only 26 calories. Nevertheless, it comprises of several healthbenefiting antioxidants and vitamins in addition to be low in fat and zero cholesterol.
Promotes Heart Health
. Cauliflower is a heart healthy vegetable. This means it helps in maintaining the heart and the cardiovascular system. To keep its flower heads creamy white, they should be protected from sunlight, which, otherwise would turn them green due to photosynthesis. Farmers in the field, therefore, cover closeby leaves together over the heads when they reach about quarter of their destined size. Fully grown flower heads should be harvested at the right time in order to avoid them turning overmatured. Overmatured head loses compactness and its surface become grainy, discolored, and no longer has tenderness, and flavor.
Lowers Cholesterol Levels
. Cauliflower nutritional benefits include it being a rich source of fiber. This fiber helps in lowering our cholesterol levels. cauliflower or cabbage flower is one of the commonly used flowervegetables. Its compact flower heads hold numerous health benefiting phtyonutrients such as vitamins, indole3carbinol, sulforaphane etc., that help prevent overweight, diabetes and offer protection from prostate, ovarian, and cervical cancers.
Builds Healthy Immune System
. Cauliflower also contains antioxidants. Antioxidants by themselves havemany benefits they act as an anti inflammatory agent and they help build a health immune system. Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of daily recommended value. VitaminC is a proven antioxidant helps fight against harmful free radicals, boosts immunity and prevents infections and cancers.
Development of Fetus
. Cauliflower also helps women during pregnancy. As it is rich in folate and also vitamins like vitamin A and vitamin B, it helps in growth of cells. This ultimately helps in the proper development of the fetus in the womb.Cauliflower is also a good source ofvitamin Cwhich again is beneficial during pregnancy. Thus every pregnant woman should at least eat one cup of cauliflower every day!
Rich Calcium Source
. Cauliflower also contains calcium which has numerous benefits. Calcium helps to make our bones and teeth strong along with many other important functions like transmission of nerve impulses. It contains good amounts of many vital Bcomplex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
Rich Mineral Source
. Cauliflower contains zinc, manganese, phosphorus, magnesium and also selenium and sodium a.Zinc
Reduces Cancer Risks
. Cauliflower also helps in reducing the risk of cancer ex:
Promotes Weight Loss
. Cauliflower alsohelps us to lose weight. Cauliflower contains vitamin C which is a key element to burn fat. And it also contains folates which again help in weight loss. One cup of cauliflower contains about 30 calories.It is one of the nonstarchy food items that can be eaten in unlimited quantity.
Detoxifies the Body System
. Cauliflower helps the body to activate enzymes in the liver that aids in detoxifying many organs thus protecting the system from any harm. prolong/excessive use of cauliflower may cause swelling of thyroid gland and thyroid hormone deficiency. This is due to the presence of certain plant compounds known as goitrogens in these groups of vegetables. It is, therefore, advised to avoid, especially in individuals with thyroid dysfunction. However, these vegetables may be used liberally in healthy person.
Boosts Vitamin K Content
. To boostvitamin Kcontent in your system, increase the cauliflower content in yourdaily diet. Vitamin k plays a key role in development of bones as it helps in development of bone cells. Not only that, if there is not enough vitamin K in the body, there will be an increased amount of bleeding in case of a wound or injury. This is because vitamin k plays an important role in the coagulation of blood.
Vitamin C and manganese
. Cauliflower already contains properties that can help you to stay fit and healthy. One of the benefits of consuming cauliflower is that it helps to rejuvenate your skin. Adding to cauliflowers appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of mashed potatoes.
Skin Benefits of Cauliflower
. Vitamin C and manganese, found in abundance in cauliflower, are powerful antioxidants. The antioxidants increase the amount of oxygen in the blood and accelerate the metabolism. Healthy and fast metabolism will help you to digest easily and derive all the nutrition from your food. The more oxygen is in your blood, the more toxic materials your body will excrete. Skin becomes healthy, if the amount of toxic materials in your blood is low. Some of the signs of unhealthy skin are, acne, flaky skin, dark spots, wrinkles, warts, moles and rashes.
Hair Benefits of Cauliflower
. Hair is an important and attractive feature of ones personality. Nowadays hair loss is a major concern for men, women, and children. Almost every vegetable should be consumed as part of a healthy diet, as veggies provide you with many vitamins and minerals. Cauliflower contains a wealth of antiinflammatory nutrients to help keep inflammation in check, including indole3carbinol or I3C, an antiinflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.
How to Select Fresh Cauliflower
. Cauliflower is as essential as any other vegetable, which should be part of your diet. Selecting a fresh vegetable is always not so easy. Fresh cauliflowers contain more nutrients as compared to the old ones. If it is not fresh, it does not mean that it has completely lost its nutritional value, but certainly has decreased the nutritional value along with the taste. So, follow the mentioned tips to select fresh cauliflower:
Look for Firm and Tightly Closed Heads
. Cauliflowers are the parts in these vegetables, which are consumed. So, when purchasing cauliflowers, always look for tightly closed and firm heads as they are the indicators of freshness. The looser the heads, the staler they are and also do not taste good. Raw cauliflower is firm yet a bit spongy in texture. It has a slightly sulfurous and faintly bitter flavor.
Look for Spots
. The white varieties of cauliflower are often more common and easy to select. If they get old and stale, their heads start to look pale and spots appear on them. Before buying, always look carefully for the spots as they indicate the freshness and health of the vegetables.
Check the Size Weight and Color
. While purchasing a cauliflower, look for cream colored heads and also the weight, more than their size. As the heads of the vegetables are tightly compact with each other, so they are heavier than they appear. Look for the heads, which look fresh and also the color of the leaves of the vegetables, whether they are still green or not.
How to Store Cauliflower
. Storing cauliflowers is not as easy as it gets spoiled within a week or so. While storing cauliflower, keep it in tightly wrapped plastic bags in the refrigerator. You can even chop the heads of the cauliflower and store in a tightly sealed plastic bag. Keeping it at a steady temperature in the refrigerator will increase the storing capacity of this vegetable. Also, do not wash while storing the cauliflower as it will speed up the decaying process even if it is refrigerated. When you want to cook the vegetable, only wash it with water and prepare some delicious recipes.
Some Other Tips to Cook Cauliflower
. There are several other ways to cook cauliflower and make it into a delicious meal. The health benefits of consuming cauliflower as a vegetable are just unlimited. And, whenever cooking cauliflower, do not overcook it as this will cause it to break apart, reduce its taste and color and decrease its nutritional value. Cauliflower contains chemicals and whenever it is cooked, it releases an unpleasant odor. In order to minimize the odor, add a few drops of lemon juice or vinegar. It will also give a tangy taste to your dish. Also, never cook cauliflower in aluminium or iron pots because the chemicals present in the vegetable can react with metals. This could damage the color and taste of the vegetable.
. The high amount of antioxidants found in cauliflower is essential in destroying free radicals that accelerate the signs of aging particularly in/on the skin. If you purchase precut cauliflower florets, consume them within one or two days as they will lose their freshness after that. Since cooking causes cauliflower to spoil quicker, consume it within two to three days of placing in the refrigerator after cooking.
. Certain compounds found in cauliflower have been shown to prevent chronic inflammation that leads to conditions such as arthritis and chronic pains. Cauliflowers belong to the cruciferous family. It is a white flowering vegetable that is known to have many health benefits. This vegetable has a good proportion of sulphur compound and is also known to support the livers ability to neutralize toxins. The members of this family also have the ability to prevent cancers. So read below to know more about cauliflower benefits.
. The presence of boron in this white vegetable flower makes absorption of calcium and magnesium more effective for bone development and prevention of osteoporosis and arthritis. Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down.
Cancer prevention for women
. The indole3carbinol is a substance found in cauliflower that affects estrogen metabolism in the body, and prevents breast cancer and other cancers that primarily strike womens reproduction system. The health benefits of consuming vegetables are just unlimited. They provide us with various nutrients and minerals, which can help us fight against many diseases. Many physicians always advise us to include different green vegetables in our diet.
. Vitamin C, K and some traces of omega3 in cauliflower help prevent plaques forming in blood vessels and improve blood circulation. It is one of the best foods for supporting the cardiovascular system, useful for preventing heart diseases. The cauliflower may not look so delicious, but can give a lot more energy, essential vitamins and minerals as compared to artificial tablets and medicines. A healthy diet does not mean that you always have to be very cautious while selecting your food.
. Cauliflower juice has antiinflammatory and a calming effect that help prevent chronic inflammation that leads to certain bowel conditions. When eaten, its dietary fiber is important for normal bowel work and protects the colon from cancercausing damage. 100 calories worth of cruciferous vegetables can provide you with up to 40 percent of your daily fiber requirement.
Common cold and flu
. The high content of vitamin C makes cauliflower an ideal vegetables for colds. Drink the juice regularly to improve your immune system. The most common ways of cooking a cauliflower is by boiling or steaming it in a hot pan and then serving it with some other vegetables, or it can be served separately as a complete dish.
. One of the miracle phytonutrients known as glucosinolates can be converted to isothiocyanate molecule that prevents inflammatory responses for Crohns disease, when its juice is consumed at an early stage. Cruciferous vegetables, especially kale and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation.
. With the various medicinal properties, the low carbohydrate content and low glycemic index, cauliflower is a suitable and healing food for diabetics. A healthy diet includes the right amount of nutrients and minerals to be consumed on a regular basis. This can keep your body active and fit. This vegetable is used in many different cuisines and has its place in the kitchen along with others. Taking care of ones health through natural ingredients is always beneficial and vegetables are one of the best choices to go for.
. The amino acid glutamine in cauliflower juice is very gentle and calming on the digestive system, detoxifying, repairing ulcers, healing and regenerating. For therapeutic purpose, take this juice in small amounts three times a day on an empty stomach. Mix with some carrot and celery juice if the taste is unpalatable for you.
. The sulforaphane that cauliflower contains helps in protecting the stomach lining from bacterial growth, such as the Helicobacter pylori. All these essential nutrients help the body to grow and maintain itself. Consuming cauliflower at regular intervals can help you to fight hair loss. These vitamins and minerals help the body to naturally heal and speed up the repairing process of the body, including recovery from hair loss.
. Cauliflower is high in folate (vitamin B9) which helps in fetal development. Before and during pregnancy, folate prevents the occurrence of neurological defects, such as spina bifida, in the fetus. Cauliflower, in a similar manner, provides various nutrients to the body to help the hair grow in a proper manner. Some of the vitamins, minerals and other useful nutrients that are naturally found in cauliflower are Vitamin A, Vitamin E, Vitamin C, Vitamin K, sodium, potassium, calcium, manganese, zinc, fats, niacin, copper and iron.
. Cauliflower is a great food to be included in a weight loss diet because it is low in calories. The nutrition also helps to satisfy the appetite, reducing the cravings of wanting to eat more. Cauliflower contains several anticancer phytochemicals like sulforaphane and plant sterols such as indole3carbinol, which appears to function as an antiestrogen agent. Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancercell growth inhibition, cytotoxic effects on cancer cells.
. When buying cauliflower pick those that are clean, creamy white in color (if the white variety), has compact and firm curd with the buds still intact and not separated. Reject the spotted or dullcolored ones. For fresher supply, chose those with thick green leaves as the leaves help protect the curd. Since the size is insignificant with quality you can choose whatever size that fit your needs.
. Cauliflower has a natural occurring substance known as purine. When purine is broken down, it forms into uric acid so an excessive intake of purine can lead to an increased level of uric acid in the body. Though purine is commonly found in human, there are individuals who have purinerelated problems like gout or kidney stones formation. It is advisable for them to limit intake of cauliflower.
. Cauliflower and broccoli belong to the group of plants known as cruciferous vegetables. Along with cabbage, Brussels sprouts and turnips, these crunchy, colorful vegetables contain healthful compounds that may help fight cancer. You can eat broccoli and cauliflower raw, steamed, stirfried or cooked in casseroles. When shopping for these vegetables, choose firm heads with tightly closed buds, or opt for frozen broccoli or cauliflower.
. Broccoli and cauliflower are both good sources of vitamin C. According to the University of Maine Cooperative Extension, a half cup of chopped, cooked broccoli contains as much vitamin C as a half cup of orange juice. A halfcup serving of cauliflower provides 45 percent of the recommended daily allowance of Vitamin C. Broccoli also contains vitamin A in the form of beta carotene.
. Broccoli contains 89 milligrams of calcium per halfcup serving, making it a good source of this essential mineral for vegans and others who cant or dont consume milk products. Broccoli also contains folic acid and iron. Cauliflower contains potassium, a mineral essential for muscle and bone development.
Inhibited the growth of breast tumors
. Cauliflower, broccoli and other cruciferous vegetables contain compounds known as isothiocyanates, which inhibit the growth of cancer cells. Researchers at the University of California, Berkley, reported that isothiocyanates inhibited the growth of breast tumors in humans. A study by L.J. Wang and other researchers at the Harvard School of Public Health, reported in Cancer Causes & Control, found that people whose genetic makeup made them more likely to develop lung cancer were less likely to develop the cancer if they ate cruciferous vegetables such as broccoli and cauliflower.
Low in Calories
. Cauliflower and broccoli provide a lot of nutrition for very few calories. Broccoli has only 23 calories per halfcup serving, while a half cup of cooked cauliflower contains only 15 calories. Both vegetables are fat free and sodium free. A dry and itchy scalp may also be the result of the body lacking in one of these essential nutrients. All these factors can help you to get a solution that you might be looking for your hair problems.
. Both broccoli and cauliflower contain glucosinolates compounds containing sulfer that are found only in cruciferous vegetables. Eating glucosinolates might help lower your risk of cancer, according to the Linus Pauling Institute. While the mechanisms by which these compounds prevent cancer is not yet fully understood, the compounds might help remove or neutralize carcinogens or affect your bodys hormone levels to prevent hormonerelated cancers, or they might simply change how your cells grow to prevent the uncontrolled growth seen in cancer. The Linus Pauling Institute recommends eating at least five weekly servings of cruciferous vegetables, including broccoli and cauliflower, to reap their cancerfighting benefits.
. Broccoli and cauliflower both contain vitamin C. Your body needs vitamin C to maintain a range of tissues. Without sufficient vitamin C, you cannot produce the structural protein collagen, leading to a breakdown of your blood vessel, skin, tooth and bone tissue. A diet rich in vitamin C might also help reduce your risk of heart disease, according to the Linus Pauling Institute. Adult men and women require 90 and 75 milligrams of vitamin C, respectively. A 1cup serving of chopped broccoli contains 81.2 milligrams of the vitamin, while an equivalent serving of cauliflower contains 51.6 milligrams.
. Add more cauliflower and broccoli to your diet to boost your vitamin K or phylloquinone intake. Vitamin K plays a role in bone development, helping your bone cells produce proteins required for the formation of new mineralized bone tissue. Its primary role in your body, however, involves clot formation. Vitamin K represents one of several compounds essential to the coagulation cascade, the series of chemical reactions required to stimulate the formation of a blood clot. Individuals with vitamin K deficiency bleed excessively after injury and develop spontaneous bleeding and bruising, since the low levels of vitamin K in their systems prevent proper clot formation. A cup of chopped cauliflower contains 16.6 micrograms of vitamin K, while a cup of broccoli contains 92.5 micrograms.
Getting More Broccoli and Cauliflower
. Steaming fresh broccoli and cauliflower represents one simple and healthy way to increase your intake, but these vegetables also complement a range of dishes. Blend the cooked vegetables into pasta sauce to increase its nutrient content, or combine pureed broccoli and cauliflower with water, olive oil and fresh grated Parmesan cheese for a nutrientpacked and quicktoprepare soup. Alternatively, dip raw broccoli and cauliflower into hummus for a healthy snack.
Healthy dose of potassium
. Cauliflower also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease. Not all cauliflower is white. You can find green and orange varieties of this cruciferous (named for the crossshaped flowers) cousin of broccoli and brussels sprouts. The difference is in the amount (or absence) of chlorophyll present during the vegetables growth.
Flavor Soups and Stews
. The leaves of the cauliflower have a strong flavor alone. Anytime you are using a cauliflower recipe, you can toss the leaves in for extra flavor. This works especially well in soups, dips, and stews. Many people find that just tossing the leaves in a pot of boiling water and eating the leaves as a side dish is wonderful. You can store the leaves in the crisper section of your fridge for up to 5 days.
. An easy way to add extra nutrients to your diet is by eating a few cauliflower leaves. The vitamins are just as high in the leaf as in the head. One serving of cauliflower (? cup) contains almost half of the daily recommended intake of vitamin C, and is loaded with appetite suppressing fiber.
Make Healthy Finger Foods
. At your next party, why not serve some cauliflower leaves with a soft dip? Many people enjoy the flavor when combined with a hollandaise or Mornay sauce. This will give your guests something a little out of the ordinary, tasty, and healthy to boot.
Cauliflower leaves areedible
. Our CSA farmdoes not trim the outer leaves off a head of cauliflower because they help to keep the white part of the cauliflower clean until youre ready to eat it. The farm newsletter had mentioned from time to time that these leaves are edible, too, and wed tried substituting them forkalein a few dishes, but our main impression was that they were tougher and less tasty than kale.
Cauliflower has antiinflammatory properties
. Due to its high vitamin K content, cauliflower helps to reduce inflammation. It also has omega3 fatty acids, the same healthy fats found in salmon and flax seeds, but with the added bonus of practically no calories. Aloogobi (potatocauliflower) is a very popular dish in south Asian countries, especially in India, Pakistan and Nepal. Gobimanchurian is another Indianchinese snack in which fried florets mixed with Chineses style sauces in a mouthwatering recipe.
. The average daily recommendation for fiber exceeds 25 grams. Eat some cauliflower and youll be contributing over 3 grams to your daily total, helping cleanse your digestive tract. choose fresh heads featuring snow/creamwhite, compact, even heads that feel heavy in hand. Grainy surface and separate heads indicate over maturity, while greenish coloration may be due to over exposure to sunlight. Avoid heads with bruised surface as they indicate poor handling of the flower and also those with dark color patches as they indicate mold disease known as downy mildew.
Increased blood flow
. Decrease chronic ailments such as atherosclerosis, a leading cause of heart attack and stroke. Cauliflower can help keep your blood flowing to essential organs of the body! Cauliflowers are available all around the year in the markets; however, they are at their best during winter months. In general, harvesting done when the head reaches the desired size but before the florets begin to separate.
. Cauliflower boasts a cornucopia of B vitamins: 1, 2, 3, 5, 6, and 9 to be exact. That includes folic acid, so if you are pregnant or planning to become pregnant, be sure to add this vegetable to your weekly consumption. It is an also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a cofactor for the antioxidant enzyme, superoxide dismutase.
Whats so tasty about this white mush
. Cauliflower can be boiled, but this does nothing to enhance the flavor, and in fact, can reduce the levels of all the beneficial compounds youre looking for in this versatile veggie. Try cauliflower as a delicious alternative to creamy potatoes. It wont disappoint and leaves the starch behind. Another option, add to your favorite curry dish. Its filling, aromatic, and packed with phytochemicals that are beneficial to human health. Here are two of my favorite recipes featuring cauliflower:
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