The Benefits of Cauliflower Vegetables
The benefits of cauliflower vegetables for our health and beauty, and how to eat it and prepare it are more beneficial.
Cauliflower is a summer crop that proliferates in any garden. It can be produced from seedlings or mature plants by planting them directly in the soil. Cauliflower was cultivated more than 3500 years ago in Asia Minor (today’s Turkey), where he was highly valued as a food plant, especially after the introduction of rice cultivation in this region.
From here quickly spread throughout Europe, but with the discovery of America until now not come into contact with cauliflower which, are therefore considered exotic crops. However, you can buy a special breed big white head called “Snowball Giant” at your nearest garden center.
The benefits of cauliflower vegetables are enormous due to the high content of fiber, folate vitamins C and K, calcium, iron, magnesium potassium. It is especially rich in vitamin C, which is essential for fertility and sexual activity. Moreover, it contains many phytonutrients with antioxidant properties, making this vegetable very beneficial for health.
Cauliflower belongs to the group of “cabbage,” however unlike other representatives of the cabbage family has a white color rather than green leaves. So its name comes from the Latin word “alba,” which means “white.”
This plant has many varieties. There are, among others: broccoli, cauliflower, broccoli Rapa (bro rabe), broccoli raab, broccoli di Rapa. Some cook whole, while others are used for decorating the plate
Cauliflower is rich in nutrients, useful properties, and beneficial to human health. Due to its high content of dietary fiber (it contains about 5 grams per 100 g), it lowers blood sugar levels and prevents constipation, thereby preventing different kinds of cancer.
Vitamin C contained in cauliflower fights free radicals that cause uncontrolled cell division and often lead to cancerous tumors. This vitamin activates immune cells and protects them from damage caused by chemicals or viruses.
Regular consumption of cauliflower helps protect against lung and oral cavity cancer, stomach and colon cancer cabbage is also an antioxidant that can inhibit the development of many types of cancer. The mineral magnesium in cauliflower protects against heart disease and hypertension.
Cauliflower is a good source of vitamin K, required for the production of blood-clotting proteins, and regulates cell growth. Studies have shown that daily consumption of foods rich in this vitamin (such as cauliflower) can effectively reduce the risk of Alzheimer’s disease by up to 60%.
Potassium, phosphorus, iron, and copper contained in cauliflower help strengthen bones, while potassium provides healthy muscle function. Due to the presence of iodine cauliflower reduces fatigue and helps maintain normal thyroid function. Cauliflowers are very useful enzymes such as lipoxygenase ( breaks down fat ) and sulfite oxidase ( neutralizes toxins ).
People with diabetes should enjoy cauliflowers because they contain no starch.
For pregnant women, cauliflower is an excellent source of folic acid, which reduces the risk of having a baby with birth defects. This vitamin is also good for people over 70 because it helps prevent Alzheimer’s disease and memory loss generally associated with aging.
The antioxidant properties contained in cauliflowers are also beneficial for people who have to go through cancer treatment since they help protect healthy cells from chemotherapy. Cauliflower can be added to almost any meal without changing its taste or texture. It combines well with most ingredients – meat, fish, vegetables, rice, bread, potatoes. Below are some simple recipes use cooked cauliflower :
Cream soup а la creme, fried onions, and cheese sauce:
Cut the cauliflower into florets, cook in boiling water for 5-8 minutes, then drain thoroughly. Heat the onion in butter. Stir finely chopped vegetables and bread crumbs (season with salt, pepper, nutmeg).
Add the cream and let it boil for 5 minutes over low heat. Season with salt and pepper to taste, pour half of it on top of cooked cauliflower. Sprinkle grated cheese on top of the soup. Serve hot.
Boiled cauliflower ” hollandaise” sauce:
Cook cauliflower for about 7-10 minutes (until tender but still firm ). Drain thoroughly. Melt butter or margarine in a saucepan. Beat egg yolk, add vinegar or lemon juice, stir well until fully incorporated. Transfer the mixture to a double boiler, cook over low heat for 5 minutes, stirring constantly. Add salt and pepper to taste, remove from heat.
Cauliflower with vegetables:
Cook cauliflower for about 7-10 minutes (until tender but still firm ). Drain thoroughly. Heat oil in a pan, add finely chopped garlic, fry until lightly golden brown. Add cauliflower florets, stir well. Season with red pepper and curry powder, pour in water or vegetable broth. Cover, simmer for 10-15 minutes over low heat.
Cut cauliflower into small florets. Boil one egg per person (you can use the egg only semi-boiled). Slice hard-boiled eggs. Boil cauliflower for 5-8 minutes, drain thoroughly. Heat oil or butter in a frying pan, add finely chopped onion, and cook briefly. Add the eggs and cauliflower florets, sprinkle with bread crumbs, fry gently (add more vegetable broth if needed).
Cheese and cauliflower:
Cook the cauliflower for about 7-10 minutes (until tender but still firm ). Drain thoroughly. Mix the grated cheese with cream, beat until smooth egg yolks, salt, and pepper to taste. Pour half of this mixture on top of cooked cauliflower. Sprinkle with grated cheese the rest of the dish. Bake it in a preheated 180°C oven for 10 minutes.
Cauliflower au gratin:
Cook cauliflower for about 7-10 minutes (until tender but still firm ). Drain thoroughly. Heat the milk in a pot, add flour, and stir until smooth. Switch to low heat, add the cheese and stir again. Add salt and pepper to taste. Pour half of this mixture on top of cooked cauliflower. Sprinkle with grated cheese the rest of the dish. Bake it in a preheated 180°C oven for 10 minutes.
Advantages of Cauliflower :
There are several advantages of cauliflower, the most important are as follows:
1. Containing an antinutritional factor called goitrin, which lowers the amount of iodine needed by the body, thus preventing the formation of goiter.
2. The soluble fibers present in cauliflower can help reduce cholesterol and lower the risk of cardiovascular disease. These fibers also help food move more quickly through the intestinal tract and prevent constipation.
3. Cauliflowers contain a cancer-fighting compound called glucosinolates. They stimulate enzymes in the body to detoxify potential cancer-causing agents in the digestive system before they damage DNA or cellular proteins. This prevents carcinogens from forming.
4. Cauliflower is also good for the skin. Cauliflower contains an antioxidant called quercetin, which is beneficial to health. It has anti-inflammatory properties that soothe the body and reduce the symptoms of dermatitis.
5. Cauliflowers have a high content of vitamin C, providing more than 100 percent of the daily requirement per serving. Vitamin C helps form collagen needed for healthy bones, teeth, gums, and ligaments.
6. The carotenoids found in cauliflower – lutein and zeaxanthin help treat macular degeneration, a debilitating eye disorder that causes blindness in adults over 50 years old.
7. Vitamins K and B complex are important for healthy blood clotting, nerve function, bone growth, and metabolism.
8. Cauliflower is also good for breast health. A compound found in cauliflowers contains Indole-3-carbinol (I3C), which has cancer-fighting properties. Research shows that I3C helps prevent breast cancer by causing cancer cells to self-destruct (apoptosis).
9. Cauliflower is an excellent source of folic acid, which reduces the risk of heart disease, can help prevent birth defects such as spina bifida, prevents cervical cancer, and protects against macular degeneration.
10. Proteins are essential for making hormones, immune system proteins, or enzymes that speed up chemical reactions in your body . This vegetable provides nearly 2 grams of protein per serving.
11. Cauliflower contains a significant amount of potassium, which protects against high blood pressure and stroke by balancing the body’s electrolytes. Potassium also plays an important role in muscle contractions, making sure the heart beats at a regular rhythm.
12. When cauliflower is cooked, its antioxidant content increases. Antioxidants protect cells from damage that can lead to cancer or other diseases. Research shows that adding turmeric to cauliflower while cooking enhances this effect even further because turmeric is loaded with antioxidants itself!
13. Biotin (vitamin H) supports metabolism, helping to maintain normal levels of glucose, fat, and amino acids in your bloodstream. This vitamin also helps produce fatty acids to make cell membranes, steroid hormones, and nerve fibers. Biotin deficiency can lead to depression, skin rashes, brittle nails, and hair loss.
14. Cauliflower has a low glycemic index (GI) of only 14. This means it causes only moderate increases in blood sugar levels after eating, as opposed to high GI foods such as white bread (70), white rice (72), chocolate cake (68), cornflakes (82), or french fries (75).
15. Cauliflowers contain many phytochemicals that help fight cancer and reduce oxidative stress.
16. The antioxidants and omega-3 fatty acids present in cauliflower also improve brain function.
17. Studies have shown that the antioxidant content of cauliflower is greater than that of broccoli, spinach, or sweet potatoes.
18. Cauliflowers are extremely low in fat, high in fiber, and have zero cholesterol. They also have anti-inflammatory properties.
19. Cauliflowers are packed with powerful cancer-fighting compounds called glucosinolates. This compound boosts the liver’s detoxification enzymes, helping to remove potentially cancer-causing chemicals. It converts to Isothiocyanates which help stop cancer cells from dividing thus preventing them from forming tumors.
20. Cauliflower is great for people suffering from diabetes as it has a low glycemic index score of 14 compared to potatoes which have a GI score of 85.