Health Benefits
1. Fights Cancer
There are sulfur-containing compounds called glucosinolates in cauliflower. One such compound is Sulforaphane. This has been shown in cancer studies to kill cancer stem cells which slows tumour growth.
Studies have also shown that these compounds are useful for inhibiting the development of cancer in organs such as the lung, liver, breast, stomach and colon.
The sulfur compounds found in cruciferous vegetables are what gives these foods their signature (stinky) smell.
2. Decreases Risk of Brain Disorders
The B vitamin, Choline, known for its role in brain development is found in cauliflower. There have been indications that choline, taken during pregnancy, may increase brain activity of animals in utero. It may boost cognitive function, improve learning and memory and may also decrease age-related memory decline.
3. Aids Heart Health
Not only can Sulforaphane help prevent cancer, it may also help keep your heart healthy. This sulfur compound significantly improves blood pressure and kidney function. Scientists attribute this quality to improved DNA methylation. This is crucial for normal cellular function and proper gene expression especially the easily damaged lining of the arteries, known as the endothelium.
4. Fights Inflammation
Some inflammation is necessary for your body to stay healthy. However, inflammation can get out of control and today it is at the heart of nearly all chronic diseases. Significant inflammation damage can be caused when your immune system mistakenly triggers an inflammatory response when no threat is present. This is a condition linked to cancer and other diseases.
Cauliflower is rich in antioxidants and other anti-inflammatory compounds which help to keep inflammation in check including beta-carotene, caffeic acid and cinnamic acid.
Just one cup of cauliflower contains at least 70% of the daily recommended dose of Vitamin C which helps to reduce inflammation and also boosts immunity.
5. Rich in Vitamins and Minerals
In addition to Vitamin C and antioxidants, cauliflower is a good source of Vitamin K. This vitamin is fat soluble which means it is absorbed into the intestines along with fat so this is one reason why cauliflower should be eaten along with healthy fats e.g. coconut oil.
Vitamin K keeps the skeletal structure healthy and helps prevent conditions that lead to bone mineral density loss such as osteoporosis. It aids the prevention of inflammation in the body, bone calcification and blood clotting.
Other vitamins and minerals found in this cruciferous vegetable include potassium, manganese, magnesium, thiamin, riboflavin and more.
6. Digestive Health
Cauliflower contains lots of fibre which is great for gut health and digestion.
The glucosinolates can also help protect the lining of the stomach and prevent digestive disorders. Sulforaphane allows good bacteria to thrive by preventing the bacterial overgrowth of Helicobacter pylori in the gut microflora.
7. Aids Weight Loss
Cauliflower is extremely low in calories, contains almost no fat, has very low quantities of carbohydrates and sugar but is high in fibre. All this adds up to a great weight loss tool as those looking to lose a few pounds can consume large quantities of this vegetable. Eating lots of cauliflower will fill you up while avoiding excessive calories, fat, sugar or carbs.
The high quantity of fibre also reduces constipation.
8. Eye Health
Sulforaphane in cauliflower has been shown to protect the vulnerable retinal tissues from oxidative stress. This prevents blindness, cataracts and more.
Now that you know how great cauliflower is for your body, I bet you’re anxious to incorporate it into your diet on a regular basis. When you purchase cauliflower, ensure the vegetable is firmly packed. It should have a uniform texture with no bumps, bruises or colour spots.
Gently stir-fry or microwave cauliflower to keep its nutrients intact. These methods have been shown to significantly preserve antioxidant activity versus boiling or blanching.
Chicken Stir-Fried Cauliflower Rice Recipe
Here’s a simple and tasty recipe for you to try. Seasoning should be done to taste.
Ingredients
half of 1 cauliflower
1 small zucchini, sliced into quarters
1 carrot, peeled
1/4 cup of broccoli, cut into florets
1/2 onion, chopped
2 cloves of garlic, minced
shredded cooked chicken (I used left-over rotisserie chicken)
Chicken Maggi cube or all-purpose seasoning to taste
4 tbsp of water (You can add more if needed)
salt and pepper to taste
garlic powder
2 tbsp of olive oil
Method
1. Place cauliflower into food processor and pulse until it resembles fine grains of rice. Remove and place in a bowl.
2. Shred zucchini and carrot with the food processor.
3. Heat a pan on medium-high heat and place olive oil into the pan.
4. Add onion and garlic to the pan and cook until onion turns translucent.
5. Place cauliflower in the pan along with the crumbled Maggi cube or all-purpose seasoning to taste and water. Stir and cook for about 3 minutes.
6. Add zucchini, carrot and broccoli.
7. Sprinkle in salt, pepper and garlic power to taste.
8. Add chicken.
9. Heat the chicken until the vegetables are tender but the broccoli is still crunchy. Remove pan from heat.
10. Serve and enjoy!
Have you ever made a cauliflower rice recipe?