Cauliflower is a cruciferous food loaded with vitamins and minerals, as well as a multitude of nutritional properties with great health benefits.
Although cauliflower contains sulfur , the compound responsible for providing the aroma to this vegetable, when properly cooked, intestinal gases caused by said element can be prevented and thus enjoy the powerful properties of cauliflower.
Next, you will learn what this food is about , the large amount of nutrients it has and how it can help you reduce the risk of suffering from certain health conditions.
What is cauliflower?
The Brassica oleracea var. botrytis or cauliflower , is a vegetable belonging to the cruciferous family , whose properties are similar to those of broccoli and Brussels sprouts, although it is distinctive for its ivory white color and mild flavor. (1)
Note: There is evidence that this food originated in the Near East in the 16th century, currently it can be grown in places where the earth is compact.
Although the best known cauliflower is white, there are also varieties in yellow and red . On the other hand, what distinguishes this vegetable among the other cruciferous vegetables is the shape of its pellets, which are similar to treetops, making it a meaty and tender vegetable .
What properties does cauliflower have?
Cauliflower is a very healthy food, considered as a source of water and good properties that make it a good ally for health , since belonging to the same family as broccoli and being considered a “superfood”, they share a series of properties that can help keep you healthy.
In this sense, according to data provided by the magazine Self (2) , every 100 grams of cauliflower contain:
- Calories: 25
- Protein: 2 grams.
- Water: 91.9%
- Carbohydrates: 5.3 grams.
- Dietary fiber: 2.5 grams.
1. Vitamins
Regular consumption of vegetables provides multiple properties, nutrients and is a source of vitamins for the body. For its part, each 100 grams of cauliflower contain :
- Vitamin C: 77% RDA (Recommended Daily Allowance)
- Vitamin K: 20% CDR.
- Vitamin B6: 11% CDR.
- Folic Acid: 14% RDA.
- Choline: 45.2mg
2. Minerals
The minerals present in the properties of cauliflower help reduce the risk of suffering from diseases associated with food, such as anemia and low iron levels, thanks to its large amount of potassium, manganese, iron, phosphorus and magnesium.
3. Other compounds
Cauliflower has a high content of sulforaphane , an organic compound from sulfur present in cruciferous plants, with great properties that can help prevent cancer, and is also an agent with antimicrobial and antioxidant qualities.
Note: In addition, cauliflower is a good source of choline , a nutrient part of the B vitamins that helps the body maintain proper liver function and prevent mental illness.
What are the health benefits of cauliflower?
Being a vegetable that contains a wide variety of nutrients , cauliflower can be an ally for health, as well as being a good healthy option to start a vegetarian diet since its consumption can provide the best and most essential compounds that your body needs to perform each of its functions.
In this sense, we will detail the 8 benefits of cauliflower that will make you incorporate this vegetable more regularly into your diet.
1. Lowers the risk of heart disease
The great contribution of vitamins that cauliflower contains make it a cardioprotective food , it also has a balanced amount of calories and a low sodium content, which are beneficial for heart health.
Note: A study conducted by The American Journal of Clinical Nutrition (3) details that “Increasing the consumption of vegetables, particularly cruciferous vegetables, and fruits promotes cardiovascular health and general longevity.”
2. Fight free radicals
The high vitamin C content of this vegetable provides a good proportion of antioxidants that help prevent neurodegenerative diseases , strengthen cells and the immune system in general.
You should know: A study published by the Journal of Biological Chemistry (4) ensures that the sulforaphane content present in cruciferous foods such as cauliflower helps increase anti-inflammatory genes and antioxidant enzymes in the body.
3. Reduces pain and inflammation
Inflammatory processes in the cells of the body, in addition to causing annoying ailments, can also present as a symptom of some other disease.
Important: A diet rich in cruciferous foods helps reduce inflammation, this is due to the fact that the sulforaphane contained in cauliflower can reduce inflammatory cytokines by up to 20%. (5)
4. Promotes digestive health
Eating cauliflower will provide you with a large amount of fiber . This compound helps regulate intestinal transit , so this vegetable could have laxative effects.
In addition, cauliflower is rich in water, which favors the digestion process , helps prevent gas formation and constipation.
You should know: Eating uncooked cauliflower should be avoided , since this is not favorable for the digestion of food and can cause a rebound effect in terms of gas production.
5. Stimulates memory and learning
The choline present in cauliflower stimulates brain cells and improves their function , this in turn provides benefits that improve people’s cognitive ability. Likewise, this compound improves concentration and reduces the risk of suffering from dementia. (6)
6. Contributes to weight loss
The set of cauliflower properties make it an excellent ally to lose weight . The large amount of water, fiber and antioxidants make eating cauliflower one of the best diet choices to reduce body fat .
7. Strengthens the bones
Compounds such as potassium, iron, calcium, and vitamin K are essential for good bone health. For its part, eating cauliflower can provide these elements to the body and the bone system in general, thus avoiding the risk of suffering bone fractures and osteoporosis.
8. Prevents some types of cancer
The component involved in the anticancer properties of cauliflower is sulforaphane. This nutrient has the power to prevent and reduce the proliferating cells of colon, lung, breast, and bladder cancer, among others.
Note: A study published by the Journal of the National Cancer Institute (7) , ensures that including 3 to 5 servings of cruciferous vegetables in regular diets can reduce the risk of prostate cancer .
How should cauliflower be eaten?
Cauliflower is a very versatile food, it can be eaten raw or cooked and prepared in different ways.
Important: People who suffer from gastrointestinal diseases should avoid eating this raw food , since the high sulfur content of cauliflower could generate intestinal gas.
Now, there are a large number of recipes with cauliflower, it can be part of a dish of garlic vegetables, it can be processed to form a dough and used as a base for a pizza , it can also be roasted on the grill, steamed or baked. oven.
This makes it an excellent side dish or as part of the main course in vegetarian recipes.
Key Findings
- Cauliflower is a cruciferous vegetable of Asian origin similar to broccoli and Brussels sprouts.
- It is rich in vitamin C and K , low in calories, and is made up almost entirely of water.
- It is beneficial for heart health , strengthens bones, the immune system, and improves cognitive health.
- It can be consumed roasted, steamed, grilled or baked.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.