Health Benefits of Cauliflower – Incredible Recipes for Achieving Positive Results
The flowering vegetable known as cauliflower is famous for its anti-inflammatory and heart protecting properties. Fortunately, it is that time of the year when the markets are filled with this incredible vegetable. If you want to receive these 7 fantastic health benefits, you will have to include cauliflower in your regular diet.
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If you have a lack of the vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), the cauliflower is the perfect vegetable for you.
Besides being rich in omega-3 fatty acids, it also contains vitamin K. Cauliflower is a very good source of proteins, phosphorus and potassium. The cauliflower is also famous for containing powerful antioxidants such as vitamin C and manganese.
Even though we have mentioned some of its powerful antioxidants above, the cauliflower also contains carotenoids such as beta-carotene and phytonutrients that include kaempferol, ferulic acid, cinnamic acid and caffeic acid.
You will protect yourself from free radical damage and reduce your risk of getting a disease that is caused by oxidative stress such as cardiovascular diseases and cancer, if you include cauliflower in your everyday diet. Providing your body with these antioxidants will bring you positive results.
If you want to help the liver to increase its ability to neutralize potential toxic substances that could lead to cancer if left untreated, you will have to consume more of this vegetable.
You will achieve these results due to its richness in glucosinolates and thiocyanates (including sulforaphane and isothiocyanate).
With the cauliflower consumption you will also help the detoxifying process due to the presence of enzymes like glutathione transferase, glucuronosyl transferase and quinone reductase.
The regular consumption of cauliflower will provide you with a detox support. In other words, it includes antioxidant nutrients that boost Phase 1 detoxification activities and sulfur-containing nutrients that boost Phase 2 activities.
If you view it from a health standpoint, the glucosinolate content of cauliflower will provide you with wonderful results.
The cauliflower contains about one-half as much glucosinolates as Savoy cabbage, one-fourth as much as Brussels sprouts, about 70% as much as kale and about 60% as much as broccoli.
- Cancer Prevention
According to numerous studies, those who include cauliflower in their diet have a lower risk of getting cancer. Bladder cancer, breast cancer, colon cancer, prostate cancer and ovarian cancer can be prevented with the consumption of this incredible vegetable. You should not be surprised by the connection between cauliflower and cancer prevention.
That is possible because the cauliflower is able to provide a special nutrient support to several body systems that are closely connected with cancer development, as well as cancer prevention.
According to some studies, the cauliflower is made up of compounds that are able to eliminate cancer enzymes. This flowery vegetable can help you to prevent cancer.
You can decrease the risk of inflammation with the regular consumption of cauliflower. In that way you are able to protect yourself from arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis.
You are able to prevent chronic inflammation with the cauliflower consumption since one cup of boiled cauliflower contains about 11 micrograms of vitamin K and 0.21 grams of omega-3 fatty acids. Due to the presence of vitamin K andomega-3 fatty acids, arthritis, chronic pain and certain bowel conditions will never affect your body.
You should also know that the cauliflower contains glucobrassicin, which is a glucosinolate that can be converted into an isothiocyanate molecule that is known by the name ITC or indole-3-carbinol.
You are able to prevent the initiation of inflammatory responses at a very early stage since the I3C is an anti-inflammatory compound that can actually operate at the genetic level.
- Digestive support
You will help clean your digestive system if you consume cauliflower on a regular basis. You will be able to remove all of the unnecessary substances since one cup of boiled cauliflower provides you with 3.35 grams of dietary fiber.
Glucoraphin is a substance that provides a protective effect on your stomach lining. You reduce the risk of stomach ulcer and cancer since with the presence of glucoraphin your stomach is not prone to the bacterium helicobacter pylori.
- Cardiovascular and Cerebrovascular
You can protect yourself against cardiovascular and cerebrovascular diseases with the regular consumption of cauliflower. That is possible due to its antioxidant and anti-inflammatory properties.
For example, there is a chronic inflammation of the blood vessel if you have atherosclerosis. This could lead to heart attack or kidney failure since the deposition of lipids and white blood cells will eventually lead to a decrease in their diameter.
The cauliflower is able to maintain the patency of the blood vessels and keep excellent blood flow to essential organs of the body because it decreases the chronic inflammation.
The unwanted inflammation creates problems for our blood vessels and circulation even though many scientists have not always viewed cardiovascular problems as having a central inflammatory component.
The glucoraphanin content is of particular interest. Glucoraphanin is a glucosinolate that can be converted into the isothiocyanate (ITC) sulforaphane.
Besides being able to help prevent and even possibly help reverse blood vessel damage, the sulforaphane also triggers anti-inflammatory activity in our cardiovascular system.
You will also be able to reduce the occurrence of stroke and heart disease due to the presence of allicin.
Try This Healthy Mashed Potatoes Alternative
Most people only eat the cauliflower florets even though its steam and leaves are also edible. They are especially good if you add them to soup stocks.
If you want to cut the cauliflower, the first thing you need to do is to remove the outer leaves. Then, you need to slice the florets at the base where they meet the stalks.
If you want smaller pieces you can cut them further. If you notice any brown coloration on the edges, trim it.
In order to maximize the nutrients, eat the cauliflower raw. If you do not like the taste of raw cauliflower, try this amazing mashed cauliflower recipe.
You will not make a mistake because this is the best healthy substitute for the traditional mashed potatoes.
- 1 large cauliflower head
- 5 garlic cloves
- 1/3 cup of fresh herbs ( we recommend you to add chives and basil
- Sea salt
- The first thing you need to do is to chop the cauliflower into small pieces.
- Then, peel the garlic cloves and cut them in half.
- Steam the cauliflower and garlic for 15 minutes. You will know that they are done when they are soft enough for a fork to pass through.
- Add all of the above mentioned ingredients along with the steamed cauliflower and garlic in a food processor or a strong blender. Blend until you receive a mashed potato-like consistency. If you do not have a food processor or a blender, mush everything together with a potato masher or fork.
Now the only thing left for you to do is to enjoy this delicious cauliflower recipe.
Cauliflower Pizza Crust
- 1 large organic cauliflower head
- ¾ cups of ground almonds
- ½ tablespoon of dried oregano
- Sea salt and pepper
- ¼ cup of chia seeds
- ¾ cup of water
- The first thing you need to do is to preheat the oven to 400F.
- Before placing it into your fridge for 20 minutes, mix the chia seeds with ¾ cup of water.
- Chop the cauliflower. Place it in a food processor or a blender. Blend everything until you receive a fine rice-like texture.
- Add the ground almonds, oregano, salt and pepper into a large bowl. Make a hole in the center and add the chia goop.
- Mix all of the ingredients by hand. Shape everything together into a ball. It will not be like traditional dough, it will be loose and sticky.
- Before forming it into a flat crust with your hands, put the ball onto the baking tray. Make a ridge around the outside. Bake for 25 minutes or until it receives a golden brown color.
- Add your favorite pizza toppings and bake for additional 5-10 minutes. Have a nice meal!