Discover The Benefits Of Cauliflower

Cauliflower is a very versatile vegetable with vitamins, minerals and antioxidants. To enhance its effects, we recommend adding a little turmeric.

The benefits of cauliflower have been used since ancient times as part of a balanced diet. This cruciferous vegetable has been valued for being an important source of  key macronutrients and micronutrients for the proper functioning of the body.  

It is made up of 85% water and provides carbohydrates, proteins and fats. Likewise, it concentrates phytochemicals and vitamins and minerals whose assimilation may have benefits for the body. How often do you consume this vegetable?  

Although many are not lovers of its flavor, it  is worth incorporating it into a regular diet to enjoy its properties. On this occasion we want to review the interesting benefits it offers to health. Do not miss it!

Cauliflower nutritional properties

The nutritional benefits of cauliflower have been used in many cultures around the world. Although there are other vegetables with similar characteristics, this one stands out for being one of the most complete.  To be more specific, each cup (128g) of raw cauliflower provides:  

• Calories: 25.
• Fiber: 3 grams.
• Vitamin C:  77% of the RDI.  
• Vitamin K:  20% of the RDI.  
• Folate:  14% of the RDI.
• Pantothenic acid:  7% of the RDI.  
• Potassium:  9% of the RDI.  
• Manganese:  8% of the RDI.  
• Magnesium:  4% of the RDI.  
• Phosphorus: 4% of the RDI.  

Cauliflower benefits for your health

If we consider the above information, we should not be surprised by the benefits of cauliflower. Still do not consume it regularly? Discover in the following space several reasons to start eating it. 

Promotes heart health

Cauliflower contains a substance called sulforaphane. It is an isothiocyanate, that is, a sulfur compound widely distributed among cruciferous plants.

According to research, sulforaphane has a protective effect on cardiovascular diseases, thanks to its anti-inflammatory and antioxidant properties. This effect is carried out through the activation of the Nrf2 transcription pathway, among other pathways, as we can see in the article published in 2015 in the journal Oxidative Medicine and Cellular Longevity .

Thus, sulforaphane helps protect the body from hypertension, arteriosclerosis and even diabetes and its complications.

Has anti-cancer qualities

Another benefit of cauliflower from its concentration in sulforaphane has to do with the prevention of some types of cancers. Apparently, this compound could help inhibit the growth of certain tumors.

According to the nutritional genomics study published in 2013 by the Journal of Endocrinology and Nutrition, sulforaphane has shown significant protection against breast cancer and stomach cancer in certain animal studies.

This process takes place through the induction of the expression of detoxifying enzymes, such as glutathione transferase. Its ability to inhibit cell cycle progression and the induction of cancer cell apoptosis has also been seen. All of these effects are still being studied.

Promotes brain health

Another beneficial compound in cauliflower is choline, a kind of vitamin from the B group that plays a very important role in brain health and development. It is part of the phospholipids that make up cell membranes. In addition, choline is a precursor to the neurotransmitter acetylcholine.

In fact, choline intake in pregnancy is critical to preventing neural tube defects, according to a 2004 study published in the American Journal of Epidemiology .

Additionally, it can provide incredible benefits to the brain activity of fetuses, indicating that it can improve cognitive function, learning and memory, according to a study published in 2005 in The Journal of Pediatrics .

Has anti-inflammatory properties

Cauliflower has a number of anti-inflammatory nutrients, including indole-3-carbinol or I3C, which is a compound that works by helping to prevent inflammatory reactions at a high level, according to a study published in 2010 in the journal Mediators of Inflammation .

It is good for the digestive system

As it has an important source of fiber, cauliflower is a good ally for digestive health. In fact, according to World’s Healthiest Foods, consuming cauliflower can help protect your stomach lining.

This is because sulforaphane helps prevent Helicobacter pylori bacterial growth in the stomach and prevents it from sticking to its walls, according to a 2009 article in the journal Cancer Prevention Research .

It is rich in antioxidants and phytonutrients

The consumption of cauliflower provides the body with a number of very important antioxidants and phytonutrients, key to the prevention of various diseases, as we can see in the article published in 2007 by the journal Food Chemistry . This vegetable contains:

• Routine.
• Quercetin.
• Vitamin C.
• Kaempferol.
• Cinnamic acid.
• Beta-carotene.

These antioxidants help the body protect itself from free radical damage. Thanks to this it also helps slow aging and prevents damage to various tissues and organs.

How to take advantage of cauliflower?

Cauliflower is a very versatile vegetable that we can easily include in different preparations. A good idea is to cook them whole or in bunches.

If you want to cook it whole, it is recommended to remove the leaves and immerse it in a container with clean water and vinegar, to give it a proper cleaning. To consume it in bouquets, the ideal is to cut it very carefully with a knife and then do the same trick to clean it.

For best results, it is recommended to cook it in a steamer and you can add a little turmeric to enhance its incredible health effects. 

Turmeric, according to the European Medicines Agency or EMA, has traditionally been used for the relief of stomach upset. For example, when there is a feeling of heaviness, slow digestion or gas. However, these properties are only based on the extensive experience of its traditional use.

As you have seen, cauliflower has several benefits for human health. For this reason it must be included in the context of a healthy diet. In this way, the incidence of many chronic and complex diseases can be reduced.