Cauliflower

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Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients.

It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. Cauliflower is a cruciferous vegetable that looks like a white version of its cousin, broccoli. Like broccoli, the tightly bunched florets of cauliflower are connected by a thick core, often with a few light leaves surrounding it. Additionally, it is weight loss friendly and incredibly easy to add to your diet.

 

 1 cup of chopped raw cauliflower (107 grams) contains:

 

  • 27 calories
  • 2 grams (g) of protein
  • 3 grams of fat
  • 5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar
  • 24 milligrams (mg) of calcium
  • 16 mg of magnesium
  • 47 mg of phosphorus
  • 320 mg of potassium
  • 6 mg of vitamin C
  • 6 micrograms (mcg) of vitamin K
  • 197 mcg of vitamin B6
  • 61 mcg of folate
  • 77 percent of daily vitamin C needs
  • 20 percent of daily vitamin K needs
  • 10 percent or more of daily needs for vitamin B 6 and folate
  • It also contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.

 Health Benefits:

  • Cauliflower contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases. Fiber is important because it nurses the healthy bacteria in your gut that help reduces inflammation and promote digestive health.
  • Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD). Studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer, and diabetes.
  • Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals. Few studies have shown that cauliflower can reduce the danger of breast and reproductive cancers in men and women.
  • Cauliflower is great for brain and memory function. Choline is an important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning, and memory. It also helps in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
  • Cauliflower is rich in sulforaphane, a plant compound with many beneficial effects, such as the reduced risk of cancer, heart disease, and diabetes.
  • Cauliflower helps in weight loss because of its low calories. Cauliflower is low in calories but high in fiber and water which helps in controlling the extra fat. Cauliflower can replace grains and legumes in many recipes, which is a great way to eat more veggies or follow a low-carb diet.
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