Top 10 of the impressive benefits of cauliflower
by Dr. Mariangel Leota
The cauliflower is a vegetable family of the cabbages and its harvest is frequent in cold climates. It is a very versatile vegetable that absorbs all the flavors that you add when cooking, you can accompany it with anything you can think of.
This vegetable is an important source of many vitamins and minerals essential for good nutrition and healthy life. It contains a high percentage of water, close to 90% and a low-calorie content, making it the ideal vegetable if you want to take care of your health or lose weight.
It is one of the best sources of fiber
Cauliflower contains a high source of fiber s giving significant benefits to the digestive system. The consumption of its fiber improves the intestinal traffic avoiding constipation and removing from the intestine all the damage caused by the free radicals and toxins found in processed foods.
The fiber contained by the vegetables is small carbohydrate structures that are not completely digested and that is added to the feces giving it consistency and volume so that they are expelled correctly.
Cauliflower contains impressive amounts of Vitamin C
If you eat cauliflower you must know the impressive amounts of Vitamin C they contain, few citrus fruits contain both vitamin C and cauliflower. Just 100 grams of cauliflower can contain 106% of all the Vitamin C that we require daily to keep our organism healthy.
Vitamin C is an important antioxidant that we need to consume daily and that our body does not produce, so we must find them in foods, such as citrus fruits and vegetables such as cauliflower.
This vitamin acts in important processes such as strengthening and enhancing the immune system, acts as a powerful antioxidant avoiding the damage that free radicals cause on our tissues, maintains strong the structure of the veins, arteries and its consumption are beneficial for the cicatrization of wounds complicated.
It has important diuretic function
The importance of having a high percentage of water (close to 90%) makes it a vegetable with important diuretic function. Its high-water content and low sodium content favors the removal of excess liquid retained in the body, this effect is beneficial in cases of hypertension, fluid retention or have problems with urination.
Its diuretic property and high water content also remove excess nitrogen compounds from the blood that are harmful to health, such as aciduric, urea and creatinine. By increasing the frequency of urination, excess uric acid is discarded, being beneficial if you suffer from gout. Cauliflower and other fruits and vegetables with a high content of water and minerals, constitute a natural treatment for patients with kidney diseases.
It is a complex of natural B vitamins and has other micronutrients
Cauliflower contains an important and significant amount of Vitamin B that make a natural vitamin complex. A small consumption of 100 grams contributes to 25% with the requirement of Vitamins B that we require daily. Vitamin B acts by improving cognitive processes by improving the transit of nerve impulses. They also have an important role in the regulation of muscle formation and the processes of muscle contraction and relaxation.
Few vegetables have as few calories as cauliflower
You will find few vegetables with so few calories and benefits as the cauliflower, its low caloric contribution makes it the preferred vegetable for diets, it contributes only 27kcal per 100 grams that you consume, which is wonderful. It is a very versatile vegetable for any food you can imagine, it absorbs all the flavors you want to add and you can prepare it with different textures.
When you are looking for an ideal food for your diet, you should take into account that you should only contribute low calories, but you should have a large number of vitamins, minerals and all the nutrients to have a healthy life. You should not eat foods that provide a low percentage of fiber and vitamins. Fortunately, cauliflower not only has a low amount of calories, but also a large amount of nutrients and essential vitamins.
The potent antioxidants of cauliflower will surprise you
Its high content of Vitamin C gives it the ability to be a superfood with powerful antioxidants that give it a large number of benefits. Ancient civilizations knew all their antioxidant properties and their ability to prevent aging.
In addition to the large content of Vitamin C, cauliflower contains phenolic compounds. These compounds are the powerful antioxidants of nature. They are found in a great variety of vegetables and their function on them is to avoid the damages of the ultraviolet rays.
When we consume vegetables that contain these phenolic compounds such as cauliflower, these antioxidants acquire other functions, such as preventing and repairing the damage caused by free radicals on organs, stimulating the formation of white blood cells, strengthening the immune system , regulating the function of DNA and the synthesis of protein delaying the aging of cells and the aging of our skin.
Cauliflower works like a natural antibiotic and prevents cancer
Cauliflower contains an important antioxidant compound called sulforaphane. According to studies by experts of University of Oregon, it has demonstrated their ability as natural antimicrobial on bacteria that infect the respiratory system and urinary tract.
Its anticarcinogenic capacity is impressive and its use as a commercial drug for the treatment of cancer is currently being studied.
It is special for high-performance athletes
Vitamin B6 is very popular in high-performance athletes, its use increases the performance and growth of muscles. Vitamin B6 has the ability to use the stored glycogen, this means that it is able to give maximum performance to all the energy we have stored.
Contains essential folic acid for pregnant women
Cauliflower is one of the few vegetable sources that provide folic acid essential for our nutrition and especially for pregnant women. An amount of 100 grams can contribute up to 18% of the daily requirement of folic acid. If your plans are to get pregnant, you must increase your folic acid intake throughout the pregnancy.
The deficit of folic acid in pregnant women is related to genetic diseases and malformation of the newborn such as spina bifida.
This is rich in minerals like potassium
Among the main one’s minerals that the cauliflower contains, potassium, besides being high in calcium ( an excellent source of this mineral ), iron and sulfur in significant amounts, the latter gives it a very particular flavor.
Delicious recipes to prepare with cauliflower
For its consistency and versatility, you can prepare the base of the pizza to make a delicious and nutritious meal
- 1 head of cauliflower
- 1 large egg
- 2 ½ cups of grated mozzarella cheese
- 3 tablespoons grated Parmesan cheese
- ½ cup of tomato sauce
- 1 tbsp. of dried oregano
- 1 tbsp. of paprika.
- 1 cup of cherry tomato
- ½ onion in segments
- 1 bunch of basil
- 1 tbsp. of thyme
- Preheat the oven to 428°F (220 °C) degrees
- Put the cauliflower cut in the processor and process until rice consistency. Place the cauliflower “rice” on the oiled baking sheet and brown. Cook until edges are lightly browned approximately 10 min.
- Pass the cauliflower rice to a bowl. Mix with the beaten egg, 1 1/2 mozzarella, and the Parmesan cheese, salt, pepper, dried oregano and paprika. Mix until achieving a uniform consistency.
- Put butter paper in the broiler pan and place the remaining 1/2 cm thick mixture.
- Cook until golden brown and the edges slightly brown, approx. 10 minutes
- In a pan with olive oil sauté the cherry tomatoes with onion, garlic, and thyme.
- Remove from the oven, add the tomato sauce, the rest of the mozzarella, the cherry tomatoes and the onion.
- Cook in the oven for 7 more minutes.
- Sprinkle with basil leaves and a splash of olive
another cauliflower pizza recipe in video:
HOW TO MAKE THE BEST VEGAN PIZZA
CAULIFLOWER CRUST & TEMPEH CRUMBLE! (EASY, FAST, GLUTEN FREE!)
What should I know if I want to cook it?
If you want to eat it to add to your diet, you should know that you should cook it for a short time and preferably steamed. Its flavor becomes more intense as it receives more heat when cooked because its sulfur compounds become more intense.
Do not exceed your consumption, know the side effects
You have to know that one of its main disadvantages is that it causes gas and flatulence. Despite all its benefits, you should eat it moderately if you are not used to it. The cauliflower also has high amounts of sulfur which makes digestion often difficult, causing abdominal pain and flatulence. It is not yet forbidden in patients with gastritis or intestinal problems, but it is better to consume it moderately.