Cauliflower is a cruciferous vegetable related to the same plant family as Broccoli, Kale, Brussels sprouts, and cabbage. It is scientifically known as Brassica oleracea and is commonly called Perennial Broccoli. The word cauliflower comes from the Latin 'Caulis' (stalk) and 'Floris' (flower), which means 'cabbage flower'. It has a creamy, white head surrounded by long green leaves attached to the stem. Typically the head is eaten- the edible white flesh generally called "Curd". Cauliflower has a high amount of vitamins and minerals and, as well as antioxidants and phytonutrients that inhibit reducing the chance of improving many adverse health conditions (1).
Types of Cauliflower
White cauliflower is a common type. Nowadays, several varieties are available, including orange, purple, and green cauliflower.
1. Orange Cauliflower
The color comes from the extra beta-carotene naturally held in its florets, also found in carrots, squash, and other yellow vegetables and fruit. It contains about 25% more vitamin A than white cauliflower. Its flavor is mild, slightly sweet, and creamy. It is also called 'cheddar' cauliflower, though it tastes nothing like cheese.
2. Purple Cauliflower
It displays vibrant violet hues on the outer florets. The vegetable's color comes from the antioxidant anthocyanin, which is also found in red cabbage. This variety has a mild and slightly sweet taste with nutty nuances. When the florets are cooked, the color changes from purple to green.
3. Green Cauliflower
It is otherwise known as 'broccoflower'. The entire plant (stalk, floret, and leaves) is edible. Its flavor is sweet, mild, and nutty; it tastes subtly different from the common type and cooks more quickly. It contains more beta carotene than white cauliflower but less than broccoli.
Nutritional value per 100 g
|
Energy |
104 kJ (25 kcal) |
|
Carbohydrates |
5 g |
|
Sugars |
1.9 g |
|
Dietary fiber |
2 g |
|
Fat |
0.3 g |
|
Protein |
1.9 g |
|
Thiamine (B1) |
0.05 mg |
|
Riboflavin (B2) |
0.06 mg |
|
Niacin (B3) |
0.507 mg |
|
Pantothenic acid (B5) |
0.667 mg |
|
Vitamin B6 |
0.184 mg |
|
Folate (B9) |
57 μg |
|
Vitamin C |
48.2 mg |
|
Vitamin E |
0.08 mg |
|
Vitamin K |
15.5 μg |
|
Calcium |
22 mg |
|
Iron |
0.42 mg |
|
Magnesium |
15 mg |
|
Manganese |
0.155 mg |
|
Phosphorus |
44 mg |
|
Potassium |
299 mg |
|
Sodium |
30 mg |
|
Zinc |
0.27 mg |
|
Water |
92 g |
Health Benefits of Cauliflower
1. Keeps Brain Healthy
Cauliflower is a crucial source of choline, a B vitamin that helps brain development, an essential nutrient in cauliflower. It helps to boost cognitive function and improves sleep, learning, and memory. The veggie can also prevent age-related memory decline due to the presence of choline. Though, the intake of cauliflower may assist promote proper communication in the nerves and protect against common nervous disorders like stroke, Alzheimer's, and Parkinson's. Around a cupful of cauliflower comprises 45mg of choline, 8% of the RDI for men, and 11% for women.
2. Heart Health
Cauliflower is abundant in antioxidants such as vitamin C and folates that make it great for heart health, which assist in maintaining blood vessels and ensures healthy blood circulation. It also comprises many powerful antioxidant phytonutrients like caffeic acid, kaempferol, beta-carotene, and quercetin, which are substances that can help protect against atherosclerosis, high blood pressure, stroke, and myocardial infarction. Besides, cauliflower aids control cholesterol as it is bile acid too.
3. Anti-cancer
Phenethyl isothiocyanate (PEITC) is a chemical compound (a sulfur compound) naturally found in cauliflower. Thus cauliflower is an active agent in the fight against the development of cancer in the body and helps the body rid itself of toxins. Furthermore, cauliflower is also rich in antioxidants and phytonutrients, which diminish the free radical damage and protect against cancer. Generally, eating plenty of cruciferous veggies may decrease the risk of chronic diseases.
4. Strong Bones
Cauliflower is rich in vitamins K and C, which plays a vital role in collagen production and also protects the bones and joints from some inflammatory damage. Low intakes of vitamins are associated with an increased risk of osteoporosis and bone fractures. Hence an adequate quantity of cauliflower consumption can assist in stimulating intestinal calcium absorption and lessening urinary excretion of calcium and aids in preventing bone loss in both men and women.
5. Promotes weight Loss
Eating more low-calorie and water-dense foods is associated with weight loss. Cauliflower is low in calories, rich in fiber, and has high water content, which can keep you feeling full for longer and may promote satiety. These contents help promote the growth of good bacteria and aid slow digestion. Therefore, it is low in calories, with just 25 calories per cup, so you can eat a lot of it without gaining weight. Cauliflower also stimulates bowel movement and decreases constipation. It helps in keeping excess waste moving out of your body.
6. Improves Digestion and Detoxification
Cauliflower is a rich source of isothiocyanates that lower the risk of various abdominal diseases such as constipation, peptic ulcers, and ulcerative colitis. Then, it helps trigger the liver to produce detoxifying enzymes such as sulforaphane, gluconasturtiin, glucobrassicin, and glucoraphanin. Also, cauliflower assists in digestion and promotes the elimination of toxins due to its high dietary fiber content. However, it has a high amount of glucosinolates that aid in proper nutrient absorption, remove toxins, and shield the stomach's inner lining. Consumption of cruciferous veggies stimulates human gut bacterial communities, thus enhancing digestion.
7. Boosts Immune System
Cauliflower helps boost immunity as it is a good source of antioxidants and phytonutrients, which are essential for enhancing the immune system. Along with other healthy components, the appearance of vitamin C in the veggie stimulates the production of lymphocytes, an important element of the immune system. Also, the supplementation of vitamin C improves the human immune system and aids guard against pneumonia, malaria, and diarrhea infections.
8. Help pregnancy
Adding cauliflower to your diet is beneficial during pregnancy. It has essential folate, which assists increase neural tube effects, like spina bifida in the fetus. One cup of cooked cauliflower gives 12% of choline for sufficient daily needs. Hence, cauliflower's trace amount of nutrients facilitates pregnancy and promotes overall health.
9. Aids Manage Diabetes
Regular intake of cauliflower may help diminish the risk of diabetes because of the presence of vitamin C and potassium. The potassium in cauliflower aids in improving glucose metabolism. Besides, cauliflower leaves reduce the blood glucose level due to protein content. So, the intake of these leaves is more beneficial for diabetic patients.
10. Benefits of Cauliflower for Skin
Cauliflower carries a lot of skin health benefits, especially through vitamin C content. A deficiency in vitamin c can lead to skin wrinkling and aging. So, eating cauliflower daily can delay the signs of wrinkles and fine lines.
Summary
Cauliflower has an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals, which help keep our immune system healthy and energetic.
Cauliflower is a very nutritious and adaptable vegetable. So, easy to add your food, easy to make, and you can substitute high carb foods in several recipes.
