Cauliflower is a vegetable of the cruciferous family. It is found on market stalls in autumn and winter. It is eaten both raw and cooked and the coloured varieties brighten up the preparations. Low in calories, it is ideal for weight loss and has various health benefits.
Cauliflower contains glucosinolates:
Glucosinolates in cauliflower have the ability to transform into active molecules (allyl isothiocyanate or AITC, indole-3-carbinol and 3,3-diindolylmethane) when the food containing them is chopped, chewed or in contact with the intestinal bacterial flora.
Several of these molecules would contribute to limiting the development of certain cancers.
Cooking cauliflower causes a loss of glucosinolates. Thus, moderate cooking would optimize the formation of bioactive compounds. To date, however, the optimal therapeutic concentration of these compounds has not yet been evaluated in clinical studies.
Good source of antioxidants:
Cauliflower is an excellent source of antioxidants, which protects your cells against free radicals and harmful inflammation.
Like other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that slow the growth of cancer cells.
In the test tube studies, glucosinolates and isothiocyanates are particularly protective against colon, lung, breast and prostate cancer.
Cauliflower also contains carotenoid and flavonoid antioxidants that have anticancer effects and can reduce the risk of several other diseases, including heart disease.
In addition, cauliflower contains large amounts of vitamin C, which acts as an antioxidant. It is well known for its anti-inflammatory effects that can stimulate immune health and reduce the risk of heart disease and cancer.
Good source of vitamin C:
Boiled cauliflower and frozen cauliflower are good sources of vitamin C. Raw cauliflower is a good source for women and a source for men. Vitamin C's role in the body goes beyond its antioxidant properties; it also contributes to the health of bones, cartilage, teeth and gums. In addition, it protects against infections, promotes the absorption of iron from plants and accelerates healing.
Rich in choline:
Cauliflower is rich in choline, an essential nutrient that many people lack.
A portion of cauliflower contains 45 mg of choline, about 11% of the adequate intake (AI) for women and 8% for men.
Choline has several important functions in the body.
First, it plays a major role in maintaining the integrity of cell membranes, DNA synthesis and supporting metabolism.
Choline is also involved in brain development and the production of neurotransmitters necessary for a healthy nervous system. It also helps to prevent the accumulation of cholesterol in the liver.
Those who do not consume enough choline may have a higher risk of liver and heart disease, in addition to neurological disorders such as dementia and Alzheimer's disease.
Few foods contain choline. Cauliflower, along with broccoli, is one of the best vegetable sources of this nutrient.
Cauliflower is a source of vitamin B9:
Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous and immune systems, and in the healing of wounds and sores. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.
Reduces the risk of heart disease and brain disorders:
Researchers now know that high levels of inflammation are correlated with an increased risk of heart disease, stroke, diabetes and neurodegenerative disorders such as Alzheimer's disease and Parkinson's disease.
The cauliflower's anti-inflammatory properties, including vitamin K, vitamin C, various antioxidants and omega-3 fatty acids, help to keep arteries and blood vessels free of plaque accumulation, reducing the risk of high blood pressure and the development of cholesterol levels.
These serious conditions can lead to additional inflammation, allergies and autoimmune responses, and even possible cardiac arrest.
Good source of vitamin K:
Boiled cauliflower and frozen cauliflower are sources of vitamin K. Vitamin K is necessary for the production of proteins that are involved in blood coagulation (both in stimulating and inhibiting blood coagulation). It also plays a role in bone formation. In addition to being found in the diet, vitamin K is manufactured by bacteria in the intestine, which explains the rarity of deficiencies in this vitamin.
Helps to balance hormones:
A diet rich in complete foods and vegetables rich in antioxidants such as cauliflower has been shown to help balance hormones by reducing bad estrogen levels. Foods rich in estrogens can be harmful to health when they start to destroy the hormonal balance that many people find it difficult to maintain.
Poor nutrition and unhealthy habits make hormonal imbalances very common. Processed foods such as soybeans, meat, dairy products, yeast and refined products can all lead to poor estrogen levels in the body. Too much estrogen in the bloodstream is associated with health problems such as hypothyroidism, autoimmune diseases, chronic fatigue and ovarian cancer.
Good source of vitamin B6:
Cauliflower is a source of vitamin B6. Also known as pyridoxine, this vitamin is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the manufacture of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to carry more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and contributes to the proper functioning of the immune system. Finally, this vitamin plays a role in the formation of certain components of nerve cells.
Rich in fiber:
Cauliflower is quite rich in fiber, which is beneficial for health.
There are 3 grams of fiber in a cup of cauliflower, which is 10% of your daily needs.
Fiber is important because it nourishes the healthy bacteria in your intestine that help reduce inflammation and promote digestive health.
Eating enough fiber can help prevent digestive disorders such as constipation, diverticulitis and inflammatory bowel disease (IBD).
In addition, studies show that a diet high in high-fiber vegetables, such as cauliflower, contributes to a lower risk of several diseases, including heart disease, cancer and diabetes.
Fiber can also play a role in preventing obesity because of its ability to promote fullness and reduce overall caloric intake.
Good source of manganese:
Frozen cauliflower is a source of manganese. Boiled cauliflower is a source of it for women only. Manganese acts as a cofactor of several enzymes that facilitate a dozen different metabolic processes. It also helps to prevent damage caused by free radicals.
Helps to lose weight:
Cauliflower is extremely low in calories (only 29 calories per cup or serving), has virtually no fat, very low levels of carbohydrates and sugar, and yet it is high in fiber. This makes it an excellent choice for those looking to lose weight, as you can consume large amounts of cauliflower, without consuming too many calories, fat, sugar or carbohydrates.
Cauliflower also helps to fight constipation and prevent water or excess waste from moving out of your body, which helps you feel better immediately.
However, consuming cauliflower can have many health benefits. Although it has a reputation for being boring, this vegetable is very versatile and can be fried, boiled, baked or mashed.
How to choose a good cauliflower?
Cauliflower heads should be firm and florets tight. What remains of the foliage must be fresh, green and swollen with water. Whether purple, creamy white, orange or green, the apple must have preserved its original colour.
The presence of brown spots indicates the beginning of decay. The granular appearance of the florets is not a problem as long as they remain well closed. If they are discarded, it is a sign that the vegetable was harvested too late.
The cauliflower stems are consumed. Peel if necessary and cut lengthwise so that they take the same time to cook as the heads.
