Cauliflower is a cruciferous vegetables that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also containsfiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other nutrients.
Cauliflowers contain many nutrient. The nutrition profile of cauliflower is quite impressive. High in fiber. Good source of Antioxidants. May aid in weight loss. High in Choline. Rich in Sulforaphane. Low carb alternative to grains and legumes.
HEALTH BENEFITS OF CAULIFLOWER
■ Contains Many Nutrients
The nutrition profile of cauliflower is quite impressive. Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral.
Here is an overviewnof the nutrients found in 1 cup, or 128 grams, of raw cauliflower:
●Fiber: 3 grams
●Vitamin C: 77% of the RDI
●Vitamin K: 20% of the RDI
●Vitamin B6: 11% of the RDI
●Folate: 14% of the RDI
●Pantothenic acid: 7% of the RDI
●Potassium: 9% of the RDI
●Manganese: 8% of the RDI
●Magnesium: 4% of the RDI
●Phosphorus: 4% of the RDI
■ High in Fiber
Cauliflower is quite high in fiber, which is beneficial for overall health. There are 3 grams of fiber is 10% of your daily needs.
Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health. Consuming enough fiber may help prevent prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease. (IBD).
Moreover, studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, cancer and diabetes.
Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake.
■ Good Source of Antioxidants
Cauliflower is a great source of antioxidant, which protect your cells from harmful free radicals and inflammation.
Similar to other cruciferous vegetables, cauliflower is particularly high glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to slow the growth of cancer cells.
In test-tube studies, glucosinolates and isothiocyanates have been shown to be especially protective against colon, lung, breast and prostate cancer.
Cauliflower contains carotenoid and flavonoid antioxidans as well, which have anti-cancer effects and may reduce the risk of several other illnesses, including heart disease.
What’s more, cauliflower contains high amounts of vitamin C, which acts as an antioxidant. It is well-known for its anti-inflammatory effects that may boost immune health and reduce the risk of heart disease and cancer.
May Aid in Weight Loss
Cauliflower has several properties that may help with weight loss.
First, it is low in calories with only 25 calories per cup, so you can eat a lot of it without gaining weight. It can also serve as low-calorie substitute for high-calorie foods, such as rice and flour.
As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. This may automatically reduce the number of calories you eat throughout the day, an important factor in weight control.
High water content is another weight loss friendly aspect of cauliflower. In fact, 92% of it’s weight is made up of water, consuming lots of water-dense, low-calorie foods is associated with weight loss.
■ High in Choline
Cauliflower is high in choline, an essential nutrient that many people are dificient in.
One cup of cauliflower contain 45 mg of choline, which is about 11% of the adequate intake intake (AI) for women and 8% for men. Choline has several important function in the body. To begin with, it plays a major role in maintaining the integrity of cell membranes, synthesizing DNA and supporting metabolism.
Choline is also involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system. It helps prevent cholesterol from accumulating in the liver.
Those who don’t consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer’s.
Not many foods contain choline. Cauliflowers, along with broccoli, is one of the best plant-based sources of the nutrient.
Rich in Sulforaphane
Cauliflower contains sulforaphane, an extensively studied antioxidant.
Many test-tube and animal studies have found sulforaphane to be particularly helpful for suppressing cancer development by inhibiting enzymes that are involved in cancer and tumor growth.
According to some studies, sulforaphane may also have the potential to stop cancer growth by destroying cells that are already damaged.
Sulforaphane appears to be most protective against colon and prostate cancer but has also been studied for its effects on many other cancers,nsuch as breast, leukemia, pancreatic and melanoma.
Research shows that sulforaphane may also help reduce high blood pressure and keep arteries healthy – both major factors in preventing heart disease.
Finally, animal studies suggest that sulforaphane may also play a role in diabetes prevention and reducing the risk of diabetes-induced complications, such as kidney disease.
While more research is necessary to determine the extend of sulforaphane’s effects in human are promising.
The Bottom Line
Cauliflower provides some powerful health benefits.
It is a great source of nutrients, including a few that many people need more of.
Plus, cauliflower contain unique antioxidants that may reduce inflammation and protect against several diseases, such as cancer and heart disease.
What’s more, cauliflower is easy to add your diet. It’s tasty, easy to prepare and can replace high-carb foods in several recipes.
References: healthline.com /