Cauliflower is a particularly wholesome vegetable that’s a big supply of vitamins.
It additionally comprises distinctive plant compounds which will scale back the chance of a number of illnesses, together with coronary heart illness and most cancers.
Moreover, it’s weight reduction pleasant and extremely straightforward so as to add to your weight loss program.
Listed below are eight science-based well being advantages of cauliflower.
1. Incorporates Many Vitamins
The vitamin profile of cauliflower is sort of spectacular.
Cauliflower may be very low in energy but excessive in nutritional vitamins. The truth is, cauliflower comprises a few of virtually each vitamin and mineral that you simply want (1).
Right here is an outline of the vitamins present in 1 cup, or 128 grams, of cauliflower (1):
- Energy: 25
- Fiber: three grams
- Vitamin C: 77% of the RDI
- Vitamin Ok: 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: eight% of the RDI
- Magnesium: four% of the RDI
- Phosphorus: four% of the RDI
Abstract: Cauliflower is a superb supply of nutritional vitamins and minerals, containing a few of virtually each vitamin and mineral that you simply want.
2. Excessive in Fiber
Cauliflower is sort of excessive in fiber, which is useful for total well being.
There are three grams of fiber in a single cup of cauliflower, which is 10% of your each day wants (1).
Fiber is vital as a result of it feeds the wholesome micro organism in your intestine that assist scale back irritation and promote digestive well being (2, three).
Consuming sufficient fiber might assist stop digestive situations like constipation, diverticulitis and inflammatory bowel illness (IBD) (2, three).
Furthermore, research present weight loss program excessive in fiber-rich greens like cauliflower is linked with a decrease danger of a number of sicknesses, together with coronary heart illness, most cancers and diabetes (four, 5, 6).
Fiber can also play a job in weight problems prevention, because of its means to advertise fullness and scale back total calorie consumption (7, eight).
Abstract: Cauliflower comprises a excessive quantity of fiber, which is vital for digestive well being and will scale back the chance of a number of power illnesses.
three. Good Supply of Antioxidants
Cauliflower is a superb supply of antioxidants, which defend your cells from dangerous free radicals and irritation.
Much like different cruciferous greens, cauliflower is especially excessive in glucosinolates and isothiocyanates, two antioxidants which were proven to gradual the expansion of most cancers cells (9, 10, 11, 12, 13).
In test-tube research, glucosinolates and isothiocyanates have been proven to be particularly protecting in opposition to colon, lung, breast and prostate most cancers (10).
Cauliflower comprises carotenoid and flavonoid antioxidants as effectively, which have anti-cancer results and will scale back the chance of a number of different sicknesses, together with coronary heart illness (14, 15, 16, 17, 18).
What’s extra, cauliflower comprises excessive quantities of vitamin C, which acts as an antioxidant. It’s well-known for its anti-inflammatory results which will increase immune well being and scale back the chance of coronary heart illness and most cancers (19, 20).
Abstract: Cauliflower offers a big quantity of antioxidants, that are useful for lowering irritation and defending in opposition to a number of power illnesses.
four. Could Help in Weight Loss
Cauliflower has a number of properties which will assist with weight reduction.
First, it’s low in energy with solely 25 energy per cup, so you’ll be able to eat quite a lot of it with out gaining weight.
It might additionally function a low-calorie substitute for high-calorie meals, comparable to rice and flour.
As supply of fiber, cauliflower slows digestion and promotes emotions of fullness. This may increasingly routinely scale back the variety of energy you eat all through the day, an vital consider weight management (6, eight).
Excessive water content material is one other weight reduction pleasant facet of cauliflower. The truth is, 92% of its weight is made up of water. Consuming a number of water-dense, low-calorie meals is related to weight reduction (1, 21).
Abstract: Cauliflower is low in energy however excessive in fiber and water — all properties which will help in weight reduction.
5. Excessive in Choline
Cauliflower is excessive in choline, a necessary nutrient that many individuals are poor in.
One cup of cauliflower comprises 45 mg of choline, which is about 11% of the sufficient consumption (AI) for ladies and eight% for males (1, 22).
Choline has a number of vital features within the physique.
To start with, it performs a serious function in sustaining the integrity of cell membranes, synthesizing DNA and supporting metabolism (23, 24).
Choline can be concerned in mind improvement and the manufacturing of neurotransmitters which are obligatory for a wholesome nervous system. What’s extra, it helps stop ldl cholesterol from accumulating within the liver (24).
Those that don’t devour sufficient choline might have a better danger of liver and coronary heart illness, along with neurological problems like dementia and Alzheimer’s (25, 26).
Not many meals comprise choline. Cauliflower, together with broccoli, is without doubt one of the finest plant-based sources of the nutrient.
Abstract: Cauliflower is an effective supply of choline, a nutrient through which many individuals are missing. It’s concerned in lots of processes within the physique and works to stop a number of illnesses.
6. Wealthy in Sulforaphane
Cauliflower comprises sulforaphane, an extensively studied antioxidant.
Many test-tube and animal research have discovered sulforaphane to be notably useful for suppressing most cancers improvement by inhibiting enzymes which are concerned in most cancers and tumor development (27, 28, 29).
In line with some research, sulforaphane can also have the potential to cease most cancers development by destroying cells which are already broken (27, 28, 29).
Sulforaphane seems to be most protecting in opposition to colon and prostate most cancers however has additionally been studied for its results on many different cancers, comparable to breast, leukemia, pancreatic and melanoma (29).
Analysis exhibits that sulforaphane can also assist scale back hypertension and preserve arteries wholesome — each main components in stopping coronary heart illness (30).
Lastly, animal research recommend that sulforaphane can also play a job in diabetes prevention and lowering the chance of diabetes-induced problems, comparable to kidney illness (30).
Whereas extra analysis is important to find out the extent of sulforaphane’s results in people, its potential well being advantages are promising.
Abstract: Cauliflower is wealthy is sulforaphane, a plant compound with many useful results, comparable to lowered danger of most cancers, coronary heart illness and diabetes.
7. Low-Carb Various to Grains and Legumes
Cauliflower is extremely versatile and can be utilized to interchange grains and legumes in your weight loss program.
Not solely is that this a implausible method to improve your veggie consumption, however it’s also particularly useful for individuals who observe low-carb diets.
It’s because cauliflower is considerably decrease in carbs than grains and legumes.
For instance, a cup of cauliflower comprises 5 grams of carbs. On the similar time, a cup of rice comprises 45 grams of carbs — 9 instances the quantity of cauliflower (31, 1).
Listed below are some examples of recipes that may be made with cauliflower as an alternative of grains and legumes:
- Cauliflower rice: Exchange white or brown rice with cauliflower that has been grated after which cooked, as on this recipe.
- Cauliflower pizza crust: By pulsing cauliflower in a meals processor after which making it right into a dough, comparable to on this recipe, you can also make a scrumptious pizza.
- Cauliflower hummus: Chickpeas might be changed with cauliflower in hummus recipes like this one.
- Cauliflower mash: As a substitute of constructing mashed potatoes, do this recipe for a low-carb cauliflower mash that’s straightforward to make.
- Cauliflower tortillas: Mix pulsed cauliflower with eggs to make low-carb tortillas that can be utilized for wraps, taco shells or burritos, as on this recipe.
- Cauliflower mac and cheese: Cooked cauliflower might be mixed with milk, cheese and spices to make mac and cheese, like on this recipe.
Abstract: Cauliflower can exchange grains and legumes in lots of recipes, which is a good way to eat extra veggies or observe a low-carb weight loss program.
eight. Straightforward to Add to Your Weight loss program
Not solely is cauliflower versatile, however it’s also very straightforward so as to add to your weight loss program.
To start with, you’ll be able to devour it uncooked, which requires little or no preparation. You possibly can take pleasure in uncooked cauliflower florets as a snack dipped in hummus or one other wholesome vegetable dip like this one.
Cauliflower can be cooked in quite a lot of methods, comparable to steaming, roasting or sautéing. It makes a superb aspect dish or might be mixed with dishes like soups, salads, stir-fries and casseroles.
To not point out, it’s pretty low cost and extensively out there at most grocery shops.
Abstract: There are numerous methods so as to add cauliflower to your weight loss program. It may be consumed cooked or uncooked and makes a implausible addition to simply about any dish.
The Backside Line
Cauliflower offers some highly effective well being advantages.
It’s a nice supply of vitamins, together with a couple of that many individuals want extra of.
Plus, cauliflower comprises distinctive antioxidants which will scale back irritation and defend in opposition to a number of illnesses, comparable to most cancers and coronary heart illness.
What’s extra, cauliflower is simple so as to add your weight loss program. It’s tasty, straightforward to arrange and might exchange high-carb meals in a number of recipes.