Among the cruciferous vegetables, cauliflower is one of the best to add to your regular diet due to its many health benefits. Cauliflower consumption has been studied for its potential antioxidant and cancer-preventing properties. Cauliflower contains many powerful nutrients, is delicious and versatile in recipes and making a great addition to any diet.
Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B9 (folic acid). It contains omega-3 fatty acids and vitamin K. It serves as a good source of protein, phosphorus, and potassium. Cauliflower is a very good source of vitamin C and manganese, which are two powerful antioxidants.
Apart from these antioxidants above, cauliflower also contains carotenoids, such as beta-carotene, and phytonutrients that include kaempferol, ferulic acid, cinnamic acid, and caffeic acid. With these antioxidants, you can be sure that consuming cauliflower regularly will help protect you from free radicals and reduce the risk of diseases caused by oxidative stress, such as heart disease and cancer.
Cauliflower contains glucosinolates and thiocyanates (including sulforaphane and isothiocyanate), which help increase the liver's ability to neutralize potentially toxic substances that could lead to cancer if not corrected. The presence of enzymes such as glutathione transferase, glucuronosyl transferase, and quinone reductase, also aid in the detoxification process.
The detoxification support provided by cauliflower includes antioxidant nutrients to enhance Phase 1 detox activities and nutrients to enhance Phase 2 activities. While the glucosinolate content of cauliflower contains sulfur is certainly significant from a health standpoint, Cauliflower contains about a quarter as much total glucosinolates as Brussels sprouts, about half as much as kale, about 60% as much as broccoli, and about 70% as much as kale.
4. Cancer prevention
There are dozens of studies linking diet containing cauliflower cancer prevention, particularly with regard to the following cancers: bladder cancer, breast cancer, colon cancer, prostate cancer and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, as cauliflower offers special nutrient support for various body systems that are closely related to cancer development as well as cancer prevention.
Several investigations on this flowery vegetable have revealed that it has compounds to resist cancer and that it has the ability to eliminate cancer enzymes.
Potentially, regular consumption of cauliflower can help lower the risk of inflammatory diseases such as rheumatoid arthritis, obesity, diabetes mellitus, inflammatory bowel disease, and ulcerative colitis. A cup of boiled cauliflower contains around 11 micrograms of vitamin K and 0.21 g of omega-3 fatty acids. Because of the omega 3 fatty acids and vitamin K in cauliflower, it helps prevent chronic inflammation that leads to diseases such as arthritis, chronic pain, and certain intestinal conditions. Additionally, one of the glucosinolates found in cauliflower can easily be converted into a molecule called ITC isothiocyanate, or indole-3-carbinol. I3C is an anti-inflammatory compound that can actually work at the genetic level, and by doing so, prevent the initiation of inflammatory responses at a very early stage.
6. Digestive support
A cup of boiled cauliflower supplies approximately 3.35 g of dietary fiber, which helps cleanse your digestive system and gets rid of unnecessary substances. Also, a substance called glucoraphin present in cauliflower seems to have a protective effect on the stomach lining. With glucoraphin, your stomach is not prone to Helicobacter pylori bacteria, which reduces the risk of stomach ulcers and cancer.
7. Cardiovascular and cerebrovascular
By virtue of its antioxidant and anti-inflammatory properties, cauliflower consumption is protective against cardiovascular and cerebrovascular diseases. For example, in atherosclerosis, there is chronic inflammation of the blood vessels, and the deposition of lipids and white blood cells eventually leads to a decrease in their diameter. This decrease in diameter leads to decreased blood flow to essential organs such as the brain (which could lead to a stroke), heart (which could lead to a heart attack) and the kidneys (which could lead to renal failure). By reducing chronic inflammation, cauliflower is able to maintain the permeability of blood vessels and maintains excellent blood flow to essential organs in the body.
Scientists have not always seen cardiovascular problems as having a central inflammatory component, but the role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly critical to understanding cardiovascular disease. Of particular interest is its glucoraphanin content.
Glucoraphanin is a glucosinolate that can be converted to isothiocyanate (ITC) sulforaphane. Not only is sulforaphane a trigger for anti-inflammatory activity in our cardiovascular system, it may also be able to help prevent and possibly even help reverse blood vessel damage. It also contains allicin, which has been found to reduce the incidence of stroke and heart disease.
Forget the mashed potatoes, try this very healthy alternative to mashed cauliflower
Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible as well and are especially good to add to soup
To cut the cauliflower, remove the outer leaves first and then cut the florets at the base where the stems meet. You can reduce the pieces if you want to smaller or uniform size. Cut out any brown coloring that may exist around the edges.
One of the best ways to eat cauliflower to maximize nutrients is to eat it raw. However, for those who don't like the crunch or taste, try this recipe for mashed cauliflower which is a delicious and healthy substitute for traditional mashed potatoes.
· 1 large cauliflower
· 5 cloves of garlic
· 1/3 cup fresh herbs (chives and basil both work particularly well)
· Sea salt
· Chop the cauliflower into small pieces - about bite-size pieces works well.
· Peel the garlic cloves and cut in half, lengthwise.
· Steam the cauliflower and garlic for 15 minutes or until the cauliflower and garlic are soft enough that the fork gently passes through them.
· Combine the steamed cauliflower, garlic, fresh herbs, and sea salt in a food processor or powerful blender and blend until it comes together to a consistency like mashed potatoes. Alternatively, you can mash everything together by hand with a potato masher or fork.
· For a creamier consistency, add a little organic butter or ghee if you want something healthier.)
Our lungs do a lot for us. Even though most of us don’t think of the lungs as something we can exercise, it’s possible to take steps to help them work better. The air we breathe can be contaminated with many kinds of pollutants. Everything from pollen to chemicals to secondhand smoke can be trapped in the air and enter our lungs.