Packed with rich nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetables, rich in health benefits. The flower heads contain numerous health benefiting phtyo-nutrients.
Botanically, it is a member of the cruciferous or brassicaceae family. It has got a similar nutritional and phyto-chemistry profile with broccoli and cabbage.
Very low calorie, plus it contains a variety of antioxidants and vitamins, making Cauliflower very beneficial for health.
Cauliflower Nutrition Facts
Fresh cauliflower is a source of vitamin C, an antioxidant that has been proven to be able to cope with free radicals, enhance immune function or immune system.
Cauliflower contains vitamin B complex group, such as B9, B5, B6, B1, B3 and vitamin K, very important in the metabolism of fats, carbohydrates and proteins.
It is also rich in minerals, such as manganese, copper, iron, calcium and potassium. Contains several phytonutrients, which are efficacious as anticancer, such as sulforaphane and indole-3-carbinol which belong to the class of sterol compounds found in plants.
Analysis of nutrients:
Principle |
Nutrient Value |
Percentage of RDA |
Energy |
25 Kcal |
1% |
Carbohydrates |
4.97 g |
4% |
Protein |
1.92 g |
4% |
Total Fat |
0.28 g |
1% |
Cholesterol |
0 mg |
0% |
Dietary Fiber |
2.0 g |
5% |
Vitamins |
|
|
Folates |
57 µg |
14% |
Niacin |
0.507 mg |
3% |
Pantothenic acid |
0.667 mg |
13% |
Pyridoxine |
0.184 mg |
14% |
Riboflavin |
0.060 mg |
4.5% |
Thiamin |
0.050 mg |
4% |
Vitamin A |
0 IU |
0% |
Vitamin C |
48.2 mg |
80% |
Vitamin E |
0.08 mg |
0.5% |
Vitamin K |
15.5 µg |
13% |
Electrolytes |
|
|
Sodium |
30 mg |
2% |
Potassium |
299 mg |
6% |
Minerals |
|
|
Calcium |
22 mg |
2% |
Copper |
0.039 mg |
4.5% |
Iron |
0.42 mg |
5% |
Magnesium |
15 mg |
3.5% |
Manganese |
0.155 mg |
7% |
Zinc |
0.27 mg |
2.5% |
Phyto-nutrients |
|
|
Carotene-β |
0 µg |
-- |
Lutein-zeaxanthin |
1 µg |
-- |
Cauliflower Health Benefits
Cancer Prevention
Cauliflower contains sulforaphane and indole-3-carbinol. Indole-3-carbinol is known to have efficacy as an anti-estrogen. Together with sulforaphane, indole-3-carbinol has been shown to prevent prostate cancer, breast cancer, cervical cancer, colon cancer, ovarian cancer by inhibiting the growth of cancer cells, and may provide a toxic effect on cancer cells.
Good for Digestion
Cauliflower is a great source of dietary fiber, which is essential for optimal digestion. When you get enough fiber in your diet, it helps to keep things moving smoothly through the intestines.
Antioxidants
Cauliflower contains a high amount of antioxidants, which are essential for the body's overall health and help to prevent heart disease, cancer, and stroke. Antioxidants are also essential in destroying free radicals that accelerate the signs of aging.
Anti-Inflammatory
Because of the omega-3 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.
Pregnancy
Cauliflower provides a good amount of folate (B9), a B vitamin that is necessary for a healthy pregnancy. Folate deficiency in pregnant women can lead to problems such as birth defects and low birth weight.
Rich in Vitamins B
In addition to folate, cauliflower is also loaded with other important B vitamins like niacin, riboflavin, pantothenic acid, and thiamine.
Heart Health
Cauliflower protects from heart disease in many ways. It contains allicin, which has been found to reduce the occurrence of stroke and heart disease. Additionally, cauliflower can help to lower cholesterol levels in the body.
Weight Loss
Cauliflower is a great food to include in your diet if you're dieting because it's low in calories and can be used in a variety of ways.
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Selection and storage
Cauliflowers are available all around the year in the markets; however, they are at their best during winter months.
In the stores, choose fresh heads featuring snow/creamy white, compact, even heads that feel heavy in hand. Grainy surface and separate heads indicate over maturity.
Once at home, store in the refrigerator set with higher relative humidity. They stay fresh for about a week if stored properly.
Preparation and serving
To wash, place head upside down rinsed in a large bowl of cold water or salt water brine for about 15-20 minutes to ensure removal of any insects, soil or fungicide/insecticide sprays. Gently pat dry using soft cloth. Remove tough stem and leaves.
Cook covered in a little boiled salted water until tender for few minutes. Overcooking may result in loss of nutrients, especially vitamin-C.
Some serving tips:
- Cauliflower mixes well with vegetables, lentils and meat.
- Add in pasta bakes, casseroles and soups.
- It is also widely used in pickling.
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