Health Benefits of Cauliflower

Why Cauliflower Should Be Part of Your Diet

Cauliflower has multiple nutrients and plant compounds that may lower the risk of several diseases, including heart disease and cancer. Cauliflower is a cruciferous vegetable which is a low-carb alternative to mashed potatoes, rice, and pizza crust. One cup of raw cauliflower packs multiple nutrients and has only 30 calories and 5 grams (g) of carbs, making it the best option for low-carb diets like the keto diet. Research has highlighted that cauliflower has anti-cancer, anti-ageing, and inflammatory properties.

Nutritional Profile

•  Nutritional profile of cauliflower
• An 80g (raw) portion contains approximately
• 24 kcal/102 KJ
• 14mg calcium
• 44mcg folate
• 45mg vit C
• 2g protein
•  3.5g carbohydrates
• 1.4g fibre
• 0.3g fat
• 202mg potassium

Health Benefits:

Heart-friendly

Cauliflower is a heart-friendly vegetable, because of sulforaphane, sulforaphane lowers the inflammatory damage caused by the a process known as oxidative stress, a process which plays a key role in the development of heart disease. In this way, it may assist manage blood pressure and lower the hardening of the arteries, called as atherosclerosis.

Rich in protective antioxidants

Cauliflower is a great source of protective antioxidants, including sulforaphane, which increases the generation of glutathione, working.

Throughout the body to safeguard cells from inflammatory damage. Cauliflower is also a source of vitamin C, carotenoids and protective plant compounds called flavonoids.

Filled with Sulforaphane

Similar to broccoli and cabbage, cauliflower’s sulforaphane content has multiple health benefits, including potentially lowering the risk of cancer. Sulforaphane is believed to combat cancer in a number of ways, including securing cells from DNA damage and inactivating carcinogens.

Until now, human studies have been limited. However, test tube and animal studies indicate that sulforaphane may be protective against prostate cancer. Nevertheless, there is more for us to learn in this area, including how to cultivate the bioavailability of sulforaphane, given it is quickly metabolised and eliminated from the body.

Source of Choline

Cauliflower is a source of choline, eventhough human can generate a small amount of this nutrient themselves, to avoid deficiency we need to get it from our diet. It is an vital nutrient which we require for memory and movement, mood, as well as supporting the central nervous system. Choline is also crucial for brain development.

Protect against infection

Being loaded with sulfur, cruciferous vegetable like cauliflower may promote gut integrity and as a consequence, improve your defence against infection. This is because sulfur supports the generation of glutathione, a substance which is involved in tissue building and repair.

Promote Hormonal Balance

Cruciferous vegetables like cauliflower has a plant compound called indole-3-carbinol (I3C) which works as a plant oestrogen and may assist balance hormones by controlling oestrogen levels. I3C has also shown promise in lowering the risk of oestrogen-induced breast and reproductive cancer in both men and women, even though more studies are required.

Encourage Gut Health

Cauliflower is rich in fibre and water, which supports a healthy digestive system. Adding cauliflower and other cruciferous vegetables to your diet supports the diversity of the beneficial microbes in your gut, called gut bacteria.

Protect Against Infection

Being rich in cruciferous vegetables such as cauliflower may support gut integrity and, as a consequence, improve your defence against infection. This is because sulfur supports the generation of glutathione, a substance that is involved in tissue building and repair.

Protect Against Infection
Loaded with sulfur, cauliflower, and other cruciferous vegetables may support gut integrity and, as a consequence, improve your defence against infection. This is because sulfur supports the generation of glutathione, a substance that is involved in tissue building and repair.

How to Use Cauliflower? 

Cauliflowers are extensively consumed as a part of daily diet across the globe. 

You can eat them: 

• After steaming them 
• Fresh (like salads) 
•  As a part of foods and dishes
  You must consult a healthcare provider before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an Ayurvedic or herbal preparation before consulting a qualified doctor.   

Risks of Cauliflower

It is crucial to note that cauliflower is a high-FODMAP food. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbs.

Your gut poorly absorbs and instantly ferments FODMAPs, which activates gas production. It is not unusual to have some gut issues if you increase your cauliflower intake and have a sensitive digestive system.

People with irritable bowel syndrome (IBS), which impacts the large intestine, may avoid high-FODMAP foods like cauliflower. High-FODMAP foods may trigger abdominal pain, diarrhoea, bloating,  and gas in people with IBS.

Interactions With Other Drugs: 

Cauliflower is a category of cruciferous family of vegetables. Cruciferous vegetables might induce particular enzymes responsible for metabolising foreign substances in the body. Taking cauliflower with certain medications might accelerate their metabolism and removal from the body. 

Example: isoniazid (a drug used for TB; tuberculosis), sulphonamides (antibacterial drugs), hydralazine and endralazine (drugs for reducing blood pressure),  dapsone (anti-inflammatory drug), procainamide (a drug used for arrhythmia, a heart disease) and nitrazepam (sedative drug).

Henceforth, you must consult your healthcare provider before taking cauliflower if you are taking any medicines.

Summary

Cauliflower can be great substitute for mashed potatoes and white rice. This vegetable is high in fiber, assisting in weight management and encouraging regular bowel movements.

Experiment with cauliflower in multiple dishes and snacks by grilling, roasting in the oven, or steaming. You can choose from the traditional white cauliflower or try the orange, purple and green varieties for a colourful twist.