There are many nutritional benefits of cauliflower for which it should be very present in your diet, in addition, there are recipes in which it is delicious.
One of the vegetables that arouses the most love-hate feelings in Spain is cauliflower (Brassica oleracea var. Botrytis), a vegetable from the same family as broccoli, romanescu, cabbage, cabbage, collard greens or cabbage Brussels and that, like all of them, it is a very healthy food with a large amount of beneficial nutrients that can help reduce the risk of suffering from various diseases and very few calories, so it is also a good ally to maintain or include weight on weight loss diets.
Some of us love it, but others not so much. This is due to the somewhat strong smell that it gives off when cooked, but which fortunately can be avoided with some simple tricks like the ones we have here.
7 properties of cauliflower confirmed by science
Due to its good nutritional properties, for years this vegetable has been in the spotlight of scientists who have developed numerous studies to fully understand its properties.
1: Contains a large number of vitamins and minerals
Cauliflower is a food with a very complete nutritional profile, since it has very few calories but contains a large part of the vitamins and minerals that our body needs daily.
In 100 g of cauliflower:
· Calories: 25
· Fiber: 3 g
· Vitamin C: 77% of the RDA
· Vitamin K: 20% of the RDA
· Folate: 14% of the RDA
· Pantothenic acid: 7% of the RDA
· Potassium: 9% of the RDA
· Manganese: 8% of the RDA
· Magnesium: 4% of the RDA
· Phosphorus: 4% of the RDA
Cauliflower is an excellent source of vitamins and minerals
2: Cauliflower contains fiber
Another benefit of cauliflower is that it contains 3 g of fiber for every 100 g of raw vegetables, which represents 10% of our daily needs.
Fiber is important because it serves as food for the beneficial bacteria that live in our large intestine, helping to prevent inflammation and improving digestion, so consuming the right amount of fiber can help prevent intestinal diseases such as diarrhea, diverticulitis or chronic inflammation of the intestine.
In general, the consumption of vegetables rich in fiber is related to a possible decrease in the risk of suffering from coronary heart disease and cancer.
It is also known that fiber plays an important role in preventing obesity, as it generates a feeling of satiety and this reduces the amount ingested.
Cauliflower contains a lot of fiber that is beneficial for digestion and can reduce the risk of chronic diseases.
3: Cauliflower is a good source of antioxidants
Antioxidants are responsible for protecting our cells from free radicals and preventing cells from being affected by them.
Like other vegetables in the same family, cauliflower is high in glucosinolates and isothiocyanates, two antioxidants that may help stop the growth of cancer cells.
In laboratory tests, glucosinolates and isothiocyanates have been shown to be especially effective against colon, lung, breast or prostate cancer.
It also contains carotenoids and flavonoids that could have anticancer effects and could reduce the risk of other diseases.
4: Cauliflower contains choline
Cauliflower contains 45 mg of choline per 100 g which represents 11% of the RDA for women and 8% of the RDA for men.
Although the majority of the population tends to have choline deficiencies, it is a necessary substance in the body since, in the presence of vitamin C and calcium, one of its functions is to help the liver expel fat and prevent it from accumulating it.
It also plays an important role in the development of brain cells. In fact, a choline deficiency could pose an increased risk of liver diseases and neurological disorders such as dementia or Alzheimer's.
Not many foods provide choline, but cauliflower and broccoli are good sources of this nutrient.
5: Cauliflower helps you lose weight
It has a few properties that make it an ideal food for weight control diets.
For starters, it only provides 25 kcal per 100 g, so you can serve yourself a generous portion without fear of going out of line.
As we have already seen, it contains fiber, which helps digestion and the feeling of satiety, preventing us from wanting to eat other things throughout the day. In addition, gastronomically speaking, it is a luxury substitute for other much more caloric foods such as rice or flour.
It has a high-water content (almost 92%) and the consumption of foods low in calories and rich in water is correlated with weight loss.
6: Cauliflower contains sulforaphanes
The sulforafanos are an antioxidant that deserves special mention because it is by far the being studied more intensively so as their possible ability to prevent the development of cancer cells and destroy damaged cells are being confirmed with each new study.
Today it could be one of the best protectors against colon and prostate cancer and its potential is still being studied in others such as breast, skin, pancreas or leukemia.
Sulforaphanes can also protect against coronary heart disease, lower blood pressure, and reduce complications from diabetes.
7: Cauliflower is an ideal substitute for pasta, rice and flour
One hundred grams of cauliflower contains only 5 g of carbohydrates with a very low glycemic index, much less than those present in the same amount of rice, pasta, potato or flour, so it is a very good alternative to replace these ingredients in low-calorie diets. carbohydrates.
Rice and couscous: They can be substituted for grated cauliflower, as we explain in this recipe for cauliflower couscous.
Flour: Cauliflower also allows us to substitute flour, for example, in pizza bases.
Potatoes: You will hardly notice the difference if you substitute a large part of the mashed potatoes for cauliflower and the recipes will be much less caloric like this Lima cause of tuna.
Pasta: No, we are not going to say that cooking cauliflower with a good amount of cheese is the healthiest way to do it, but it will allow us to enjoy a delicious dish, with less refined carbohydrates and better nutrients than if we prepared the usual mac n cheese. In this other recipe you have a version of cauliflower with cheese that is much healthier.
Really, you have to give cauliflower more opportunities, especially if you have little ones at home who are at a good age to educate their palate with a little patience. Try recipes, experiment with seasonings, but don't miss out on such a plant treasure.
Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals.