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Cauliflower Health Benefits And Recipes

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August 11, 2017 / International / By
ETG - Food For Thought

With its rich supply of anti-inflammatory and health-promoting compounds, cauliflower is considered one of the healthiest foods in the world. It is believed that cauliflower can prevent weight gain, cancer, brain disease and heart disease. There are numerous ways to incorporate cauliflower into your diet. In this article we will talk about some of them but not before talking about the nutrition profile of cauliflower and its health benefits.

Like kale, broccoli, cabbage and Brussel sprouts, other super healthy vegetable options, cauliflower is a member of the cruciferous vegetables. According to recent studies, cruciferous vegetables not only help protect people against cancer and other diseases but are also excellent sources of essential vitamins, natural antioxidants, minerals, fibers and phytochemicals that promote good health.  

The Nutrition Profile Of Cauliflower

All cruciferous vegetables are great for promoting health but cauliflower can prevent and help people who suffer from various diseases due to its unique combinations of antioxidants.

Nutrition Facts*

Calories – 25 per 100 g

  • Fat – 0%
  • Cholesterol – 0%
  • Sodium (30 mg per 100 g) – 1%
  • Potassium (299 mg per 100 g) – 8%
  • Carbohydrate (5 g per 100 g) – 1%
    • Sugar (1.9 g per 100 g)
    • Dietary fiber (2 g per 100 g( - 8%
  • Protein (1.9 g per 100 g) – 3%
  • Calcium – 2%
  • Magnesium – 3%
  • Iron – 2%
  • Vitamin C – 80%
  • Vitamin B-6 – 10%

*The per cent values are daily values based on a 2000 calorie diet. Your values may be lower or higher depending on your calorie needs.

Health Benefits Of Cauliflower

Cauliflower Reduces The Risk Of Cancer

Cauliflower stalls early phases of cancer development and prevent tumor growth. Cauliflower is particularly useful for preventing breast, liver, lung, stomach and colon cancer due to the chemo-preventive agents contained by the vegetable. Cruciferous vegetables, in general, are known to inhibit the development and growth of cancerous cells and decrease the risk of cancer relapses.

Cauliflower Decreases The Risk Of Heart And Brain Disorders & Diseases

High levels of inflammation are correlated with numerous diseases, disorders and health problems including heart disease, neurodegenerative disorders, such as Parkinson’s and Alzheimer’s, diabetes and stroke. Thanks to the vitamin C, omega-3 acids and the various antioxidants, cauliflower promotes heart health by keeping the blood pressure and cholesterol level under control.

The nutrients in cauliflower create auto-immune reactions that help the immune system to operate properly stopping it to damaging brain cells due to oxidative stress.

Cauliflower Provides High Levels Of Minerals & Vitamins And Fights Inflammation.

Cauliflower is a great source of vitamin C and vitamin K. Vitamin K promotes bone health and keeps the skeletal structure healthy preventing loss in bone minerals and the conditions related to it, such as osteoporosis. Furthermore, vitamin K helps with inflammation, bone calcification and blood clotting.

Vitamin C not only reduces inflammation but also boosts the immunity system and fights against infections and harmful bacteria.

Besides vitamin C and vitamin K that are known for their antioxidant properties, cauliflower also contains beta-carotene, caffeic acid, rutin, beta-cryptoxanthin, kaempferol and other antioxidants that reduce oxidative stress.

Cauliflower Is Great In Weight Loss Diets

Since cauliflower is very low in calories, sugar and carbs and doesn’t contain fat, it is a great choice for people who want to lose weight. Cauliflower is high in fibers that improve digestion, fights constipation and helps in the detoxification of the body.  

Cauliflower Helps Balance Hormones

A diet rich in whole foods and foods full of antioxidants helps balance hormones naturally by reducing unhealthy levels of estrogen. Usually, an unhealthy diet can lead to hormonal imbalances in the body. High levels of estrogen in the blood stream are associated with autoimmune disease, ovarian cancer and hypothyroidism.

Cauliflower Recipes

Cauliflower Rice from Gimme Delicious Food

The first healthy cauliflower recipe on our list is cauliflower rice. Cauliflower rice can successfully substitute rice in numerous dishes. It is also a great low calorie alternative for rice side dishes. Cauliflower rice is easy to make and ready in approximately 10 minutes.

Healthy Buffalo Cauliflower Bites from Miss Frugal Mommy

This Healthy Buffalo Cauliflower Bites recipe is quick and easy. All you have to do is to add a hot sauce mixture to the cauliflower bites and to put them in the oven for 20 minutes. The cauliflower bites won’t be very crispy but will be super delicious and healthy.

Roasted Cauliflower from Food For Your Good

A healthy and delicious side dish you can try during a weight loss diet or if you to eat healthier is roasted cauliflower.

Honey Garlic Baked Cauliflower from Kirbie’s Cravings

Maybe not as healthy as the other cauliflower recipes we included here but a sweet, savory and spicy recipe that we absolutely love. The honey garlic sauce is incredible and one serving of this Honey Garlic Baked Cauliflower won’t be enough.

Cauliflower Pizza Crust from Dear Crissy

If you love pizza (no one can blame you, we all have a special relationship with pizza) but you want to eat healthy, you can replace the classic pizza crust with Cauliflower Pizza Crust. Follow the recipe we linked here then add your favorite pizza toppings and voila – guilt-free pizza.

 

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