Health and Nutritional Benefits of Cauliflower!

September 26, 2019

Health and Nutritional Benefits of Cauliflower!

Avatar

Nia Rennix

Posted in:

Cauliflower is a vegetable that belongs to the Brassicaceae family along with kale, broccoli and cabbage. It has a long list of nutritional and health benefits that will make many veggie lovers amazed and happy.  Cauliflower can be eaten in a number of ways – boil it, fry it, bake it, mash it or include it in your soup recipe.

This vegetable is very rich in in Potassium, Sodium, Vitamins A, D, K, C, B12, Magnesium, Dietary Fiber, Calcium, Carbohydrates, Omega-3 Fats, Biotin, Folate and the list is endless. These vitamin and mineral contents found in cauliflower give us the following health benefits:

Cardiovascular Health

The Vitamin K in cauliflower has anti-inflammatory qualities. Having it on a regular basis assures you of a healthy blood circulation. The glucoraphanin content helps in maintaining the blood vessels to the highest level.

Stomach Health

Cauliflower contains dietary fiber that aids in the elimination of toxins from the body, besides helping in digestion. Glucoraphanin and sulforaphane are the elements that protect the lining of the stomach, so that it can resist the growth of bacteria that may cause stomach illness.

Treatment of Respiratory Papillomatosis

Respiratory papillomatosis is a kind of recurrent disease that affects the trachea, lungs, larynx and bronchi. The indole-3 carbinol in cauliflower helps in the treatment of this disorder.

Cancer Prevention

Cauliflower possess glucocinolates that can break down into compounds, such as the sulforaphane and indole-3 carbinol.  These compounds have anti-estrogen and chemo-preventive effects that prevent the growth of various types of cancer cells, including lung cancer, breast, bladder, prostate, cervical, ovarian cancer and others.

Bone Health

The Vitamin C in cauliflower is instrumental in the production of collagen, which protects your bones and joints from inflammatory damage. Collagen also plays an important role in preventing bone loss in both genders.

Macular Degeneration

Since Vitamin C and antioxidants are present in cauliflower, you become risk-free in age-related macular degeneration, a condition that can result in blindness in the elderly.

Detoxification

When cauliflower is regularly included in one’s diet, the indole-3 carbinol and sulforaphane aid in the detoxifying the body, by regulating and activating the detoxifying enzymes.

Skin Health

The sulforaphane in cauliflower aids in preventing skin damage caused by ulra violet radiation. By including cauliflower in your diet regularly, the human body is guarded against inflammation, erythema, skin cancer and cellular damage.

Healthy Pregnancy

Cauliflower contains folate, which is very beneficial during pregnancy. This element helps in the healthy development and birth of your baby.

Cholesterol control and prevention of hypertension

The anti-inflammatory and anti-oxidant properties of the elements contained in cauliflower, the sulforaphane and glucoraphanin, along with omega-3 fatty acid and fiber, help in stress reduction and lowering of the cholesterol level. 

Overall Health

The anti-inflammatory properties of cauliflower can promote overall health, by preventing arthritis, irritable bowel syndrome, diabetes, colitis and stroke. If you have always believed that cauliflower is a “boring” vegetable and does not taste good, maybe now that you know it’s nutritional and health benefits, you will change your views regarding it.

Leave a comment

Your email address will not be published. Required fields are marked *

related Posts

Keto Diet Plan: Here Are 3 Full Days of Recipes

The Keto diet is one of the best available options if you’re trying to lose weight safely and quickly. This diet allows you to eat delicious meats, healthy fats, and vegetables—all targeted to help you burn the extra fat on your body by putting you into ketosis! Fascinating, right? To understand how the Keto Diet works, you need to learn about macros responsible for fueling our body.

Macros refer to three essential nutrients: carbohydrates, proteins, and lipids (fats). These are considered the three essential macronutrients that we consume to get energy. Usually, a typical meal consists of 60% carbohydrate, 20% protein, and 20% fat or lipid.

The Keto Diet suggests that you reduce carbohydrates and make your diet heavier in protein and fats. When you decide to go on a Keto Diet, your meals generally consist of 65% fat, 30% protein, and 5% carbohydrate. If the body gets less than 20 grams of carbohydrate each day, it goes into ketosis, a metabolic process that burns stored fat to produce ketone bodies that supply the energy required to run your body. Thus, if you plan your meals meticulously and keep the carbohydrate consumption extremely low, you can expect to lose weight quickly.

Here is a 3-Day Keto-Compliant Meal Plan

The upside of this diet is that the meals are not bland and are reasonably easy to prepare.

Keto Diet Day 1

Breakfast: Keto Pancakes and Stir-fried Broccoli

Break two eggs in a bowl and add 1/2 tablespoon of almond flour. Next, throw in 2 ounces of cream cheese and a pinch of salt to taste. Whisk the mixture until you get a smooth combination of pouring consistency. Heat butter in a pan and fry the pancakes one by one.

Cut a small head of broccoli into florets and wash them under running water—heat olive oil in a pan and throw in some chopped garlic. Once you get a pleasant aroma, add the broccoli florets and stir fry them for a minute or two. Sprinkle a bit of sea salt, and your breakfast is ready.

Note: If you prefer your pancakes a little sweeter, you can add a pinch of cinnamon or vanilla instead of salt in the pancake mixture and pair the cooked pancakes with fresh strawberries.

Snack: Assorted Nuts

You can have a handful of mixed nuts to prevent sudden hunger pains. Almondscashews, and pistachios are all keto-compliant nuts. You can dry roast them lightly to enhance the taste.

Lunch: Stir-fried Chicken and Veggies

Add one pound of minced chicken breast to heated oil in a pan. Chop some cabbages, peppers, and tomatoes and add them after 5 minutes. Keep tossing and add ginger and garlic paste after five more minutes. Turn off the heat and shred a little bit of cheese on top of the mixture. 

Dinner: Broccoli-Mushroom Salad with Diced Chicken

Cut one small broccoli and some button mushrooms into bite-sized pieces. Dice a quarter pound of chicken breast into cubes. Heat olive oil in a wok and toss in the chicken slices first. Once they are lightly fried, neatly move them to a bowl and add a dollop of butter to the pan. Cook the broccoli and the mushrooms for 1 minute and then add the cooked chicken. Add a few cloves of chopped garlic and toss for 2 minutes. Turn off the heat and sprinkle oregano generously. Your dinner is ready.

Keto Diet Day 2

Breakfast: Scrambled Eggs, Turkey Bacon, and Grilled Brussel Sprouts

Break two large eggs, add a bit of salt and pepper. Whisk into a smooth solution. Chop half an onion and one tomato into small pieces and add them to the eggs. Heat a little butter in a pan, pour in the egg mixture and scramble with a spatula. When the eggs are half done, you can shred in some cheese for extra taste.

Grill two slices of turkey bacon.

Arrange some Brussels sprouts on a skewer and coat them with chopped garlic, crushed ginger, and olive oil. Grill each side for 5 minutes to a light golden color. Now, your delicious breakfast is ready!

Snack: Veggie Sticks Dipped in Peanut Butter

Cut carrots and celery into 3-inch sticks. Dip them in peanut butter for a quick and tasty snack.

Lunch: Collard Shrimp Wrap

Take a giant collard leaf and blanch it in salted water for 30 seconds. Coat 1 pound of shrimp with sea salt and pepper. Cut one tomato and one green bell pepper into small cubes. Heat oil and toss the tomatoes and the bell peppers first. After a minute, add the shrimp and toss everything for 1 minute. Add one spoonful of butter and some chopped garlic cloves and cook for another minute. Turn off the flame, and your filling is ready. Place it neatly within the collard, leave and roll it into a nice, savory wrap.

Dinner: Pork Chops

Sear bone-in pork chops on both sides for around 4 minutes in heated olive oil. Take butter in a bowl and mix it with rosemary and chopped garlic. Place the chops on a baking tray brushed with butter mixture and cook for 12-15 minutes at 375°F. Once done, drizzle more butter on the chops and enjoy your dinner.

Keto Diet Day 3

Breakfast: Fruit Smoothie and Smoked Sausages

If you prefer a predominantly sweet breakfast, you can go for a fruit smoothie that tastes excellent, filling, and has few carbohydrates. Add frozen strawberries, frozen raspberries, and frozen blackberries in a blender. Add almond or coconut milk to get a rich and creamy taste. Blend them. You can sprinkle some bits of almond and grated coconut on top to enhance the flavor.

Have two turkey sausages on the side for an even more satisfying breakfast.

Snack: Egg Muffins (Makes two servings)

Crack and whisk one egg. Add 3-5 chopped mushrooms to it. Crush a clove of garlic and add a pinch of sea salt and pepper. Mix well and pour into two muffin molds. You can add cheese or tomatoes as well for variety.

Lunch: Classic Egg Salad With A Twist

Take two hard-boiled eggs and crush them to form bite-sized pieces. Dice onion and avocado into small pieces. Next, wash a handful of cherry tomatoes. Mix all the ingredients in a mixing bowl and add a pinch of salt. You can squeeze the juice of half a lemon into it, and your egg salad will be ready to eat.

Or, you can prepare a proper dressing by mixing two tablespoons of mayonnaise, two tablespoons of Greek yogurt, and a dash of olive oil. Gradually, fold the sauce into the egg mixture and end by sprinkling a little bit of kosher salt.

Dinner: Meatballs and Side Salad

Take 1/2 pound of ground beef and add chopped garlic, ginger, shredded mozzarella, and one egg. Mix well and form into five balls. Heat oil in a skillet and fry the meatballs to a rich golden color for around 10 minutes. Move the meatballs to a plate and add one chopped onion to the skillet and fry until golden brown. Add two chopped tomatoes and keep cooking until a sauce-like consistency is obtained. Throw in garlic paste and coconut milk and the broth will turn creamy. Add the meatballs and cover. Simmer for 15-20 minutes, and your dinner is ready.

So, take a deep breath and jump onto the Keto bandwagon. Starting is the hard part. Once you get started, the journey is smooth sailing! And, the weight loss and extra energy are fantastic!

Do you wish you had an EBook that included the tastiest Keto-friendly bread recipes?

Are you looking for additional support with your meal plans? Are you interested in learning what a 2-week meal plan on TRW would look like?

Do you wish you had an EBook that included the tastiest Keto- friendly bread recipes?

Are you looking for additional support with your meal plans? Are you interested in learning what a 2-week meal plan on TRW would look like?

Hemp Seeds

Hemp is the common name used for a wide variety of plants from the Cannabis family. Yes, it comes from the same controversial plant that produces marijuana. However, hemp seeds…

Benefits of Adaptogens

Adaptogens are herbs and roots which are available naturally and yet they contain certain special properties which may make them act as medicine to your system. Many of the adaptogens…