Cauliflower is a vegetable of the cruciferous family and forms an important ingredient in a range of cuisines worldwide. Although typically white, its other varieties in orange, purple, and green shades are a colourful culinary delight. But it’s the nutritional health benefits of cauliflower that make it a coveted superfood. Read through to know the amazing cauliflower health benefits.
All About Cauliflower
Cauliflower was first grown in the Mediterranean region around the end of the 15th century. It is a cruciferous vegetable like broccoli, cabbage, and Brussel sprouts. Different florets of cauliflower are attached to a thick core. Invariably, only its head is eaten but the core is also edible.
Interestingly, all varieties of cauliflower have the same taste and similar nutritional value.
Cauliflower Health Benefits
Cauliflower is an exceptionally healthy vegetable. The unique composition of nutrients makes it a valuable addition to each dish. Listed below are the science-backed cauliflower health benefits:
1. Naturally Nutritious
The overall nutrition profile of cauliflower is very appealing. The vegetable is low in calories and contains high amounts of vitamins and micronutrients. It is naturally high in fibre and contains high amounts of antioxidants and phytonutrients.
Each 1 cup serving of raw cauliflower contains:
- Calories – 25
- Protein – 2 gm
- Fibre – 3 gm
- Vitamin C – 52 mg or 77% of the Recommended Dietary Intake (RDI)
- Vitamin K – 16.6 mcg or 20% of the RDI
- Vitamin B6 – 0.197 mcg or 11% of the RDI
- Folate – 61 mcg or 14% of the RDI
- Pantothenic acid – 7% of the RDI
- Potassium – 320 mg or 9% of the RDI
- Magnesium – 16 mg or 4% of the RDI
- Phosphorus – 47 mg or 4% of the RDI
- Manganese – 8% of the RDI
- Calcium – 24 mg
- Sodium – 30 mg
2. Aids Digestion
Cauliflower contains high amounts of fibre. It is also rich in water. Every 100 gm of cauliflower contains 92 gm of water. These aspects make the cauliflower diet the perfect one to boost digestive health. Dietary fibre also helps regulate the immune system and body inflammation. A healthy digestive system further lowers the risk of developing colon cancer, cardiovascular disease, diabetes, and obesity.
3. Rich Source of Antioxidants
Antioxidants are compounds that neutralise the effect of free radicals in the body. This reduces oxidative stress which is known to spur several health conditions. Cauliflower health benefits can be linked to high amounts of glucosinolates and isothiocyanates – two groups of antioxidants present in abundant quantities. They help slow down the rate of cancer growth. Cauliflower also contains high amounts of Vitamin C, which is both a vitamin and an antioxidant. It helps in boosting immune health.
4. Promotes Weight Loss
Cauliflower’s high fibre and water content makes it an ideal weight-loss food. Furthermore, with only 25 calories per cup of cauliflower, it is a perfect low-calorie food. The super-rich fibre content confers a satiating feeling which automatically reduces calorie intake throughout the day.
5. Boosts Brain Health
Cauliflower contains good amounts of choline, an essential nutrient naturally present in food. It plays a key role in metabolism and helps synthesise phosphatidylcholine and sphingomyelin, the important phospholipids crucial for cell membranes. Although the liver produces choline, the body requires higher amounts to meet its daily requirements. It is thus consumed as a dietary supplement.
Eating choline-rich cauliflower provides the required amounts of choline which helps in the production of neurotransmitters that boost brain health. It thus helps in improving learning and memory.
6. Protects from Cancers
High amounts of sulforaphane, a potent antioxidant present in cauliflower, exhibit cancer-suppressing properties. The antioxidant works by inhibiting the enzymes involved in cancer and tumour growth. Research shows that sulforaphane may also suppress cancer growth, eliminating the damaged cells from the body. The cauliflower diet which is rich in sulforaphane thus protects the body from breast cancer, leukaemia, and pancreatic and melanoma malignancies.
7. Promises Stronger Bones
Vitamin K deficiency is linked to a higher risk of bone fracture and osteoporosis. Cauliflower benefits bone health as it contains high levels of Vitamin K. The vitamin is known to modify bone matrix proteins and improves the absorption of calcium. As the excretion of calcium in the urine reduces, it improves bone health.
8. Promotes Healthy Circulation
Calcium supplements may increase the risk of calcium buildup in the blood vessels. A high dose of Vitamin K from cauliflower increases calcium absorption and reduces buildup. This promotes healthy blood circulation and helps maintain heart health.
9. Boosts Immune Health
Cauliflower is exceptionally rich in Vitamin C, one of the biggest immunity boosters for the body. Every one-cup serving of cauliflower fulfils 77% of the day’s recommended Vitamin C requirement. The nutrient is both a vitamin and an antioxidant which possesses great anti-inflammatory properties.
High levels of Vitamin C stimulate the production of B lymphocytes, the white blood cells responsible for producing antibodies. This perks up the body’s immune response to infections and diseases.
Cauliflower: Side Effects and Precautions
Cauliflower is a superfood. But cauliflower nutrition too has its share of negatives. Excessive consumption of cauliflower has certain side effects, therefore must be consumed with certain precautions. These include:
1. Bloating And Flatulence
Foods that are rich in fibre can increase stomach bloating and flatulence (gas formed on digestion of food). Thus, it is important to consume cauliflower in moderate quantities. People diagnosed with irritable bowel syndrome, inflammatory bowel disease, Crohn’s disease, or ulcerative colitis must avoid eating cauliflower.
2. Drug Interaction
As Vitamin K helps in blood clotting, the vitamin poses risk for people taking blood-thinning medication. Thus, high intake of Vitamin K-rich foods like cauliflower is not recommended for people who take blood thinners or statins for heart conditions.
3. Thyroid Gland Malfunctioning
Overconsumption of cauliflower can interfere with the working of the thyroid gland. Thyroid, the small endocrine gland located in the neck, is responsible for the absorption of iodine. High cauliflower intake impairs its functioning. Therefore, people with pre-existing thyroid issues must avoid cauliflower consumption.
How to Store Cauliflower?
As cauliflower is a perishable vegetable, it must be stored well to increase its shelf life and nutritional value. Appropriate steps to store cauliflower include:
- Cauliflower has a shelf life of 2-3 days when stored at room temperature. When stored in the refrigerator, it can stay good for about 5-7 days. Upon prolonged storage, the cauliflower begins to develop brown-black spots and blemishes and also loses its nutritional value. Therefore, cauliflower must be consumed fresh.
- Avoid washing cauliflower before storing it. Instead, it must be stored in an air-tight, moisture-free environment for best results. Wash cauliflower only before cooking.
- When blanching cauliflower, add a little salt to boiling water. This will help preserve its texture and colour.
- To revive wilted cauliflower, put the florets and stem into ice cold water and let it stay for an hour.
- When storing the cauliflower in the refrigerator, store it with the head side up. This will prevent moisture accumulation in the head.
- Try not to store cut florets. In fact, they must be ideally consumed within a day. The only way to store florets for a long time is to put them in the freezer. The best way is to store the whole vegetable.
Conclusion
Cauliflower is a powerful source of nutrition. The vegetable packs rich amounts of vitamins, minerals, and antioxidants, classifying it as a superfood. Cauliflower health benefits include boosting immune health, stronger bones, and protection from cancers and heart ailments.
Rich in dietary fibre, a cauliflower diet helps improve digestive health and promotes weight loss. What’s more? Cauliflower is a perfect addition to your diet. It can be added to soups or salads, or can be roasted, baked, mashed, or pureed to be added to different recipes. A cauliflower diet is a perfect low-carb alternative to keep you going.
But overconsumption of cauliflower can too have its share of drawbacks. So, it is important to have it in moderate quantities. Also, cauliflower nutrition is highest when it is fresh. So, it is important to pick the right piece and store it appropriately.
