!0 Health and weight loss benefits of Cauliflower
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8 Top Health Benefits of Cauliflower
10 Health and weight loss benefits of Cauliflower
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.
Adding to cauliflower's 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
Cauliflower Is Only One Type of Cruciferous Veggie
Because of its beneficial effects on numerous aspects of health,
cauliflower can easily be described as a superfood. Ten of its most
impressive benefits follow:
1. Fight Cancer
Cauliflower contains 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.
For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.
A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals. It also inhibits the growth of cultured human breast cancer cells, leading to cell death.
Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:
"Indoles and isothiocyanates have been found to inhibit the
development of cancer in several organs in rats and mice, including the
bladder, breast, colon, liver, lung, and stomach."
2. Boost Heart Health
Sulforaphane in cauliflower and other cruciferous vegetables has
been found to significantly improve blood pressure and kidney function.
Scientists believe sulforaphane's 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.
3. It's Anti-Inflammatory
You need some level of inflammation in your body to stay healthy.
However, it's 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 inflammation-related damage to the
body, a condition linked to cancer and other diseases, depending on
which organs the inflammation is impacting.
Cauliflower contains a wealth of anti-inflammatory nutrients to
help keep inflammation in check, including indole-3-carbinol or I3C, an
anti-inflammatory compound that may operate at the genetic level to
help prevent the inflammatory responses at its foundational level.
4. It's Rich in Vitamins and Minerals
Most Americans are seriously lacking in nutrients their body needs
to function. Eating cauliflower regularly is a simple way to get these
much-needed nutrients into your body. For instance, one serving of
cauliflower contains 77 percent of the recommended daily value of
vitamin C. It's also a good source of vitamin K, protein, thiamin,
riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate,
pantothenic acid, potassium, and manganese.
5. Boost Your Brain Health
Cauliflower is a good source of Chlorine ,
a B vitamin known for its role in brain development. Choline intake
during pregnancy "super-charged" the brain activity of animals in
utero, indicating that it may boost cognitive function, and improve
learning and memory. It may even diminish age-related memory decline
and your brain's vulnerability to toxins during childhood, as well as
conferring protection later in life.
6. Detoxification Support
Cauliflower helps your body's ability to detoxify in multiple
ways. It contains antioxidants that support Phase 1 detoxification along
with sulfur-containing nutrients important for Phase 2 detox
activities. The glucosinolates in cauliflower also activate
7. Digestive Benefits
Cauliflower is an important source of dietary fiber for digestive
health. But that's not all. According to the World's Healthiest Foods:
8. Antioxidants and Phytonutrients Galore
Eating cauliflower is like winning the antioxidant and
phytonutrient lottery. It's packed with vitamin C, beta-carotene,
kaempferol, quercetin, rutin, cinnamic acid, and much more.
Antioxidants are nature's way of providing your cells with adequate
defense against attack by reactive oxygen species (ROS).
long as you have these important micronutrients, your body will be able
to resist aging caused by your everyday exposure to pollutants,
chronic stress, and more. If you don't have an adequate supply of
antioxidants to help squelch free radicals, then you can be at risk of
oxidative stress, which leads to accelerated tissue and organ damage.
9. It tastes great!!
10, it fills you up when you are on a program to lower your bodyfay %
Still need another reason?? try a recipe!!Health and weight loss benefits of Cauliflower
5-Minute Cauliflower with Turmeric
If cauliflower isn't your favorite vegetable, don't 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, including:
Broccoli urnips Brussels sprouts
Cabbage Bok choy Chinese cabbage
Arugula Collard greens Horseradish
Kale Kohlrabi Radishes
Mustard greens Rutabega veggies Wasabi
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. Additionally:
- 100 calories' worth of cruciferous vegetables can provide you with up to 40 percent of your daily fiber requirement
- Cruciferous vegetables contain protein, as much as 25 percent of the daily value in three cups
- Cruciferous vegetables, especially kale and collard greens,
provide high amounts of vitamin K, which may have benefits for fighting
cancer and inflammation
However, don't underestimate the nutritive value of cauliflower.
If it's been a while since you've given it a try, make it a point to
give it another chance soon. When picking out a head of cauliflower,
look for a firm feel with no brown or soft yellow spots. If it's
surrounded by green leaves it's likely to be especially fresh.
Considering the research showing that cauliflower sprinkled with
turmeric (which contains the powerful golden-hued polyphenol curcumin)
may be especially powerful in fighting cancer, I wanted to share this
quick recipe with you, from the World's Healthiest Foods.
This anti-inflammatory, antioxidant-rich 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% for vitamin k , and 33% for folate!
Healthy Cauliflower with Turmeric
- 1 lb cauliflower
- 5 tbs low-sodium chicken or vegetable broth
- 1 tsp turmeric
- 3 tbs extra virgin olive oil
- 2 tsp lemon juice
- 2 medium cloves garlic, pressed or chopped
- Sea salt and pepper to taste
- Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.
- Press or chop garlic and let sit for 5 minutes.
- Heat 5 tbs broth in a stainless steel skillet on medium heat.
- When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes.
- Transfer to a bowl. For more flavor, toss cauliflower with
the remaining ingredients while it is still hot. (Mediterranean
Dressing does not need to be made separately.