The Cauliflower (Gobhi) is said to have descended from the wild cabbage plant which had its origins in Asia. It belongs to the Brassica Oleracea species that includes the likes of broccoli, Brussels sprouts, collard greens, Kale and cabbage. This vegetable, that’s a favorite among most people around the world, is now cultivated across all nations. The vegetable can best be described as a white head with stalk, surrounded by green leaves almost covering it.
A cauliflower can come in various sizes from six inches in diameter to even 12 inches in diameter and it is composed of flower buds all closely formed together. It always appears white in color due to the protection it gets from the thick green leaves that help shield it from sunlight and prevent chlorophyll formation. The part of the vegetable that is eaten is the flower itself while the stalk and green leaves are discarded. It can be eaten in a number of ways like pickled, cooked and even raw. In its raw form it has the highest nutritional value.
100 g of cauliflower provide the following amounts of nutrients:
| Sugars | 2.4 g |
| Protein | 2 g |
| Carbohydrates | 5 g |
| Dietary fiber | 2.5 g |
| Riboflavin (Vitamin B2) | 0.063 mg |
| Thiamin (Vitamin B1) | 0.057 mg |
| Panthothenic acid (Vitamin B5) | 0.65 mg |
| Niacin (Vitamin B3) | 0.53 mg |
| Vitamin B6 | 0.22 mg |
| Folate (Vitamin B9) | 57 mg |
| Vitamin C | 46 mg |
| Iron | 0.44 mg |
| Calcium | 22 mg |
| Phosphorus | 44 mg |
| Magnesium | 15 mg |
| Zinc | 0.28 mg |
| Potassium | 300 mg |
| Energy | 20 kcal |
Health Benefits of Cauliflower
Cauliflower is good for people who want to shed their unwanted flab and lose weight. It’s a guilt free food as it contains no fat and provides 20 calories in a 3.5 ounce serving. If you are on a diet, then load your plate with lots of this healthy vegetable and being low on carbohydrates its good substitute for potatoes and will provide you the required carbohydrates without any fear of gaining weight. It is a heart friendly vegetable and rich in Vitamin C, a powerful antioxidant that helps build a strong immune system prevents aging of skin and helps heal wounds.
Cauliflower Helps Fight Cancer
Many people the world over are affected by this dreaded disease and cauliflower is a wonderful vegetable that helps fight this ailment. There are many cancer fighting properties found in cauliflower that do the job wonderfully. When cauliflower is chewed along with saliva, isothiocyanates are formed, which are useful in activation of liver enzymes which in turn help detoxify cancer causing agents and chemicals. The isothiocyanates along with another chemical which cauliflower provides called sulphoraphanes prevent the multiplication of cancer cells.
The body’s risk towards many types of cancer like lung, breasts, liver, prostate, colon and pancreas are reduced. Another phytochemical that is found in cauliflower is indoles namely the indole-3-carbinol which help alter estrogen levels in metabolism and helps regulate estrogen levels to prevent breast and prostate cancer. Cauliflower helps to detoxify the liver and blood. Cauliflower along with turmeric is an effective therapy that inhibits the growth of prostate cancer cells.
Cauliflower also helps in the treatment and cure of other ailments like kidney and bladder disorders, high blood pressure, bad complexion, arthritis, constipation and asthma. Cauliflower contains allicin that helps reduce risks of strokes and helps maintain a healthy heart. Selenium and Vitamin C present in the vegetable strengthen the immune system. It helps maintain a healthy cholesterol level. The folate present helps cell growth and its rapid multiplication. Being rich in fiber, it promotes good healthy bowel movement and prevents colon cancer.
Cauliflower has numerous health benefits and it is one vegetable that should be part of your daily diet menu if you want to stay healthy and lessen your risk to various heart ailments, and the dreaded cancer.
Cooking It Right
Cooking the cauliflower in a healthy way is very important, if you want to derive maximum health benefits from it. Cauliflower has the tendency to emit a sulfuric odor when it is subjected to heat and as the cooking time increases, the odors also increase making them stronger. To prevent this odor, minimize cooking time, prevent loss of nutrients and maintain its crispiness. At times cauliflower reacts with iron present in cookware and assumes a brownish tinge which can be rectified by squeezing some lemon juice over the cauliflower while it’s cooking.
An important note that people who suffer from thyroid problems should keep in mind is the fact that cauliflower contains goitrogens that will interfere with the functions of your thyroid glands and should not be consumed raw. Cooking will help deactivate these substances. Enjoy including cauliflower in your diet and see what healthy nutritious benefits it provides to your body.
