7 properties of cauliflower that will make you want it in your diet recipe
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Some of us love it, but others not so much. This is due to the somewhat strong smell it gives off when cooked, but that fortunately can be avoided with some simple tricks like the ones we tell here.
7 properties of cauliflower confirmed by science
Because of its good nutritional properties, for years this vegetable has been in the spotlight of scientists who have developed numerous studies to know in depth its properties.
1: Contains a large amount 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 on a daily basis.
In 100 g of cauliflower:
Calories: 25 Fiber: 3 g Vitamin C: 77% of RDA Vitamin K: 20% of RDA Folate: 14% of 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 per 100 g of raw vegetable, which is 10% of our daily requirement.
Fiber is important because it serves as food for the beneficial bacteria that inhabit 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 (Slavin, 2013).
In general, consumption of fiber-rich Vegetable Recipes is associated with a possible decreased risk of coronary heart disease (Slavin, 2012) and cancer (Bradbury, 2014).
Fiber is also known to play an important role in preventing obesity, as it generates a feeling of satiety and this causes the amount eaten to be reduced (Lattimer & Haub, 2010).
Cauliflower contains a large amount 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 Vegetable Recipes in the same family, cauliflower is high in glucosinolates and isothiocyanates, two antioxidants that could help stop the growth of cancer cells (Razis, 2013).
In laboratory trials, glucosinolates and isothiocyanates have been shown to be particularly effective against colon, lung, breast or prostate cancer (Higdon, et al.; 2007).
It also contains carotenoids and flavonoids that may have anti-cancer effects and may reduce the risk of other diseases (Fiedor, 2014; Kozlowska, 2014).
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 most people are deficient in choline, it is a necessary substance in the body because 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 also plays an important role in the development of brain cells (Sanders, 2007). In fact, a deficiency of choline could mean an increased risk of liver disease and neurological disorders such as dementia or Alzheimer’s disease (Zeisel, 2009; Wood, 1982).
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 hearty portion without fear of going overboard.
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 flours.
It has a high water content (almost 92%) and the consumption of low-calorie, water-rich foods is correlated with weight loss (Stelmach-Mardas, 2016).
6: Cauliflower contains sulforaphane
Sulforaphane is an antioxidant that deserves special mention, as it is by far the most intensively studied as its possible ability to prevent the development of cancer cells and destroy damaged cells is being confirmed with each new study.
Today it could be one of the best protectors against colon and prostate cancer and its potential in other cancers such as breast, skin, pancreatic or leukemia is still being studied (Clarke, 2008).
Sulforaphane may also protect against coronary heart disease, lower blood pressure and reduce complications from diabetes (Yang, 2015).
7: Cauliflower is an ideal substitute for pasta, rice and flour
One hundred grams of cauliflower contains only 5 g of very low glycemic index carbohydrates, far 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-carbohydrate diets.
Rice and couscous: They can be replaced by grated cauliflower, as we explain in this cauliflower couscous recipe.
Flour: Cauliflower also allows us to substitute flour, for example, in pizza bases.
Potatoes: You will hardly notice the difference if you replace most of the mashed potatoes with cauliflower and the recipes will be much less caloric like this tuna causa limeña.
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 macaroni and cheese. In this other recipe you have a version of cauliflower with cheese that is much healthier.
Really, you have to give more opportunities to cauliflower, especially if you have kids 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 vegetable treasure.
